Most people have a magnesium deficiency and aren’t even aware of it. 

Supplementing magnesium while breastfeeding is entirely safe and highly beneficial for the baby and the breastfeeding mothers.

This article will cover everything you need to know about choosing a suitable magnesium supplement. We’ll talk about the different types of magnesium you might see and how you can get more magnesium while you breastfeed.

What does magnesium do?

Magnesium is one of the essential minerals in our bodies. 

It is involved in many chemical reactions that occur regularly within our bodies that help us function and thrive.

It dramatically impacts our nervous system, blood pressure, and blood sugar, creating protein, muscle health, RNA, DNA, and bone health.

Most people have a deficient level of magnesium intake because even with a healthy diet, there is less magnesium present in the foods we consume today.

Foods like chicken, milk and other products that used to have high levels of magnesium have seen a striking reduction in their inclusion of magnesium.

Types of Magnesium

When you look into magnesium supplements, you may notice that the term is thrown around and often combined with several other important-looking words. Since most of us are not doctors, dieticians, or chemists, it’s hard to know what all of those words mean.

The following are some of the terms you may see when it comes to magnesium types.

1. Magnesium Citrate

Magnesium citrate is the most common type of magnesium salt that you will find for supplementation. 

Magnesium citrate supplementation is excellent as a stool softener, which is helpful for babies who are easily constipated, and mothers who have issues with constipation.

It is easily and quickly absorbed into the body. Absorption of magnesium while breastfeeding means that the body doesn’t have to work very hard to process or put it to use.

While it is an excellent source of magnesium, magnesium citrate is quickly used up. Maternal magnesium citrate ingested through breastfeeding is also very low in reaching magnesium daily intake levels.

2. Magnesium Sulfate

Magnesium sulfate only transfers minimally to your baby through breast milk, which means low milk magnesium concentrations present in your baby’s system after ingestion.

While no adverse reactions have been seen in infants who breastfeed after this magnesium sulfate is taken, the baby gets no significant benefit.

While breastfed infants should get all the magnesium possible, in any way the mother can supplement it, other magnesium salts often have more impact.

3. Magnesium Hydroxide

Magnesium hydroxide is a laxative and helps with bowel movements, but the transfer from mother to breastfed infants through milk supply is almost nonexistent.

While magnesium hydroxide can benefit mothers, infants get almost no mineral boost.

4. Magnesium Glycinate

One of the most common types of the mineral magnesium, this is another easily absorbed form. Known for its calming effect, it is great for mothers who have anxiety, trouble sleeping, or are prone to high blood pressure and stress levels.

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Should I take magnesium while breastfeeding?

While magnesium needs to be present in the body for the most benefits, and some forms are more easily absorbed in the body than others, magnesium levels impact a mother’s overall health.

Breastfeeding moms take magnesium for many reasons, one of which is that most of us have a magnesium deficiency to begin with.

Oral absorption is low in infants and doesn’t raise or affect a breastfed infant’s serum magnesium.

This doesn’t mean that there’s no point to it, though. How much magnesium the mother can get into her body can help her overall health and wellness, and a healthy mom makes it much easier to have a healthy baby.

What does zinc do?

Zinc is a trace mineral in tiny amounts throughout the body. While magnesium during breastfeeding is essential to help support a mother’s health and wellness, zinc is also vital.

Zinc plays a noteworthy role in muscle health and the immune system. 

Some supplements feature both magnesium and zinc, and these two minerals can work together to benefit a woman significantly.

Benefits of magnesium and zinc

Getting enough magnesium is an essential part of overall health. While some types are poorly absorbed in the body, taking magnesium in any form will help your general health.

Most nursing mothers need more magnesium and other vitamins and minerals, such as calcium and zinc.

The following are just a few benefits a breastfeeding woman may expect when taking magnesium in the recommended dosage.

1. Reduction of muscle cramps

Muscle cramps, Charley horses, and muscle tightness often plague new mothers. 

Think of all the stress your muscular system went through during delivery alone. Taking magnesium while breastfeeding can help reduce cramps in your legs, feet, and other parts of your body.

2. Postpartum depression

Taking magnesium can reduce anxiety associated with the postpartum stage of birth. If you take magnesium, you are also at less risk for postpartum depression.

Traumatic births or pregnancies that require special precautions due to pre-eclampsia or other complications are typically more likely to result in depression after childbirth.

Postpartum depression affects about 1 in 8 women and can be reduced or even prevented with the right supplements.

3. Lactation

Many breastfeeding women find that the clinical use of magnesium helps keep their lactation levels steady. Low milk supply is something that many women worry about, and breastmilk production is boosted when you are healthy.

While you may get magnesium and other nutrients in small amounts from the food you ingest, it is still best to take a magnesium supplement to ensure your milk supply.

Before you give birth, speaking to your doctor about how to best supplement your diet with a dose of magnesium citrate is an excellent step in the right direction.

Importance of magnesium while breastfeeding

Just like in your pregnancy, your diet needs to be supplemented with more vitamins like Vitamins C and D and minerals like calcium, magnesium, and zinc to avoid illness and better maintain overall health.

If a woman is calcium deficient, they will not hesitate to speak to their doctor to get a calcium supplement that is right for them.

The same should apply to magnesium. You often don’t know if you are deficient in this mineral, as the body gives you little indication. 

However, talking to your doctor about whether you should take magnesium is always a good idea.

Health and nutrients matter after pregnancy

A lack of nutrition and minerals in the body can adversely affect your well-being and ability to heal properly, sleep properly, and breastfeed.

New mothers should speak to their healthcare providers even before a pregnancy ends to discuss supplements that can be taken during and after delivery. 

While the focus has been primarily on your infant while you were pregnant, your nutritional needs matter, too. Taking care of yourself should be a priority.