Congratulations on giving birth to your new baby and welcome to the fourth trimester! Taking care of yourself is crucial during this postpartum period, and one mineral that deserves your attention is magnesium. In this comprehensive blog, we will explore the benefits of magnesium for breastfeeding moms, address common concerns, and provide practical recommendations to ensure optimal health while you recover and nourish your new baby.
- What are the benefits of magnesium for breastfeeding moms?
- How do I know if I need magnesium?
- Which type of magnesium supplement is right for me?
- What foods should I eat to increase magnesium?
Top Magnesium Supplement Recommendation
Support your postpartum and breastfeeding experience with Trace Minerals Magnesium Glycinate. This powerful supplement is a highly absorbable and bioavailable form of magnesium that supports normal sleep, a calm mood, and maintains essential muscle, heart, liver, bone, and nerve functions.
- Gentle on stomach
- No laxative effect
- Third party tested
- Made from organic ingredients, vegan, and gluten free
- 120/mg capsule so unable to customize your exact dosage.
If you want to want the ability to customize your dosage a liquid option may be a better choice for you.
Table of Contents
What Benefits Will You See From Taking Magnesium Supplements Postpartum?
Magnesium offers an array of benefits for breastfeeding moms, providing support to the whole body during this demanding phase:
Muscle Relaxation: Magnesium aids in muscle relaxation, which can be particularly helpful for easing postpartum muscle soreness and cramps.
Sleep Support: Adequate magnesium levels promote better sleep quality and help manage the stress and fatigue often experienced while recovering from birth and breastfeeding.
Mood Support: Some studies suggest that magnesium may positively impact mood, potentially reducing symptoms of postpartum depression and anxiety.
Bone Health: Magnesium works synergistically with calcium and vitamin D to support optimal bone health, which is crucial during the postpartum period.
Energy Production: Magnesium is involved in energy production at the cellular level, which helps combat fatigue and promotes overall vitality.
What are the Signs of Magnesium Deficiency Postpartum?
In the postpartum period, magnesium deficiency is not uncommon among new mothers. Recognizing the signs and symptoms of magnesium deficiency is essential for addressing it promptly. Here are some common signs to look out for:
Muscle Cramps and Spasms: One of the primary signs of magnesium deficiency is muscle cramps and spasms. These can occur in various parts of the body, such as the legs, feet, hands, and even the uterus.
Fatigue and Weakness: Low magnesium levels can contribute to feelings of fatigue and weakness. If you find yourself constantly tired, despite adequate rest, magnesium deficiency could be a possible cause.
Irritability and Mood Changes: Magnesium plays a role in regulating neurotransmitters in the brain, which can affect mood. Deficiency may lead to irritability, mood swings, and an increased susceptibility to stress and anxiety.
Sleep Problems: Magnesium is known for its calming properties and its role in promoting better sleep. If you’re experiencing difficulty falling asleep or staying asleep, it could be a sign of magnesium deficiency.
Headaches and Migraines: Some individuals with magnesium deficiency may experience frequent headaches or migraines. Adequate magnesium levels can help reduce the frequency and intensity of these headaches.
Poor Wound Healing: Magnesium is involved in the body’s healing processes, including tissue repair and collagen production. A deficiency may impair wound healing and prolong the recovery process.
Nausea and Constipation: In some cases, magnesium deficiency can cause digestive symptoms such as nausea, loss of appetite, and even gastrointestinal issues like constipation.
It’s important to note that these symptoms can be caused by various factors, and magnesium deficiency is not the sole explanation. If you experience any of these signs, please address them with your healthcare provider. They can assess your symptoms, conduct appropriate tests, and provide guidance on addressing any potential magnesium deficiency.
Is it safe to take Magnesium While Breastfeeding?
One of the most frequently asked questions is whether it’s safe to take magnesium while breastfeeding. The general consensus is that, in most cases, it is safe. However, it is always a good idea to consult with your healthcare provider before introducing any new supplements into your routine while breastfeeding. They can provide personalized guidance based on your specific needs, medical history, and any potential interactions with medications.
Will taking Magnesium Affect my Breast milk Production?
Breast milk production can be a sensitive subject for new moms as they often worry about whether or not they are producing enough breast milk for their newborns. As a breastfeeding mom, every decision is made through the lens of how something will impact breast milk production. The good news is that taking magnesium supplements while breastfeeding is unlikely to significantly affect your breast milk production or its quality.
It is important, however, to maintain a well-balanced diet, stay properly hydrated, and meet your daily nutritional needs to support optimal milk production. Check out these 25 Healthy & Quick Postpartum Snacks for Breastfeeding and Recovery to encourage adequate breast milk production!
What is the Best Magnesium Supplement for Breastfeeding Moms?
When considering magnesium supplements while breastfeeding, it is important to choose high-quality options. The preferred forms of magnesium supplements for breastfeeding moms are often magnesium glycinate and magnesium citrate due to their absorption rates and compatibility with the digestive system.
Here are a few types of magnesium worth exploring:
Magnesium glycinate is a highly bioavailable form of magnesium. It is bound to the amino acid glycine, which enhances its absorption in the body. It produces a calming effect on the brain and body and can help promote a healthy circadian rhythm. This form is often well-tolerated and less likely to cause digestive discomfort, making it a preferred choice for many individuals, including breastfeeding mothers. Trace Minerals has a high quality supplement and includes additional minerals!
Magnesium citrate is another popular form known for its good bioavailability. It is created by combining magnesium with citric acid. Magnesium citrate is often used to support regular bowel movements and relieve constipation due to its mild laxative effect. However, it is important to note that excessive use may cause loose stools or diarrhea. Trace Minerals Magnesium Gummies are perfect for those who have difficulty swallowing pills!
Magnesium oxide contains a higher concentration of magnesium but has lower bioavailability compared to other forms. It is often used to address magnesium deficiency and may be suitable for individuals with low stomach acid levels. However, it is more likely to cause digestive side effects such as diarrhea. Nutricost Magnesium Oxide is cost-effective but may not be as effective due to its lower bioavailability!
Magnesium sulfate is made by combining magnesium, sulfur, and oxygen, and it is found in Epsom salts. Soaking in a warm bath of Epsom salts can help reduce inflammation, improve sleep quality, and provide stress relief. Add a scoop of Pure Epsom Salt Pure Magnesium Sulfate to your bath and take a few moments to yourself to relax and recover!
How much magnesium do you need?
For breastfeeding moms, the recommended daily intake of magnesium is around 310-360 mg.
However, individual requirements may vary, so consulting with your healthcare professional is essential.
What is the preferred form to take?
Magnesium supplements are also available in various forms to cater to individual preferences and needs. Common forms of magnesium supplements include capsules, salts, powders, liquids, and gummies.
Capsules are convenient and easy to swallow, making them a popular choice for those who prefer a simple dosage. Powders can be mixed into beverages or smoothies, allowing flexibility in the dosage. Liquids offer a quick and efficient way to consume magnesium, ideal for those who may have difficulty swallowing capsules.
For those who enjoy a more enjoyable supplement experience, magnesium gummies provide a tasty option. Epsom salts in a bath or soak allow for magnesium absorption without consuming any supplements orally, however, it is difficult to control the dosage and know exactly how much magnesium your body is absorbing.
With these diverse forms available, individuals can find the most suitable way to incorporate magnesium supplementation into their daily routine.
What are the Best Foods to Eat to Increase Magnesium for Breastfeeding Moms?
In addition to supplements, incorporating magnesium-rich foods into your diet is an excellent way to boost your intake naturally. Here are some foods to consider:
- Leafy Greens: Spinach, kale, Swiss chard, and collard greens are excellent sources of magnesium. Add them to salads, smoothies, or sauté them as a side dish.
- Nuts and Seeds: Almonds, cashews, pumpkin seeds, and flaxseeds are not only delicious but also rich in magnesium. Snack on them or sprinkle them over yogurt and salads.
- Whole Grains: Opt for whole grain bread, brown rice, quinoa, and oatmeal to increase your magnesium intake while enjoying the benefits of fiber and other essential nutrients.
- Legumes: Incorporate beans, lentils, and chickpeas into your meals for a hearty and magnesium-rich boost.
- Dark Chocolate: Indulge in a small piece of dark chocolate (70% cocoa or higher) as a delicious source of magnesium and antioxidants.
As you navigate the beautiful journey of breastfeeding, ensuring your own well-being is of utmost importance. Magnesium plays a vital role in supporting your overall health during this phase of recovering from birth and feeding your baby. From promoting muscle relaxation to improving sleep quality and supporting your mood, magnesium offers numerous benefits, especially during the postpartum period. Remember to consult your healthcare professional before starting any new supplements, and focus on maintaining a balanced diet that includes magnesium-rich foods.
By taking care of yourself, you are providing the best care for both you and your baby! As you transition into this exciting and overwhelming journey of motherhood, check out our blog, Mindfulness for Moms: 8 Tips to Find Peace and Enjoy the Moment in Motherhood, for more encouragement.
Kayla is a mother of two young children. She is married to her high school sweetheart who is a firefighter, paramedic, and nurse. Her professional background is in social work, advocacy, and non-profits. She is passionate about empowering and encouraging mothers to make informed decisions about their pregnancy, birth, and motherhood journey.