Can You Take Magnesium When Breastfeeding? What Every Mum Should Know
At The Breastfeeding Tea Co., we understand that as a breastfeeding mum, you’re mindful of every nutrient that goes into your body—because you know it can impact both you and your baby. One question we often hear is: "Can I take magnesium while breastfeeding?"
Is It Safe to Take Magnesium While Breastfeeding?
Yes, magnesium is generally considered safe while breastfeeding. In fact, it's an essential mineral for both your postpartum recovery and your baby's development. According to the Australian Nutrient Reference Values (NRVs), which align with international health standards, the Recommended Dietary Intake (RDI) for lactating women varies slightly by age:
| Age Group | RDI (Lactating Women) | Source |
|---|---|---|
| 19–30 years | 310 mg/day | Australian NRVs |
| 31–50 years | 320 mg/day | Australian NRVs |
Why Magnesium Is Important for Breastfeeding Mums
Magnesium supports energy production, mood balance, and muscle function for breastfeeding mothers. Breastfeeding and postpartum recovery are nutritionally demanding. Your body is working hard to make milk, heal, and keep your energy up—and magnesium plays a big role in this. Magnesium supports:
- Energy production: It helps convert food into fuel.
- Mood balance: It regulates neurotransmitters like serotonin and dopamine.
- Muscle and nerve function: Easing tension and supporting better sleep.
Signs You Might Be Low in Magnesium Postpartum
Common signs of magnesium deficiency include muscle cramps, poor sleep, and low mood. Many mums don't realise they're low in magnesium until the symptoms start to show. Common signs of magnesium deficiency include:
- Muscle cramps or twitching
- Poor sleep or insomnia
- Low mood or anxiety
- Fatigue or brain fog
- Headaches or migraines
- Irregular heartbeat or palpitations
How to Safely Supplement Magnesium
Bioavailable magnesium is best absorbed from whole food sources like leafy greens, nuts, and cacao. Your body absorbs magnesium best when it comes from whole food sources. These foods are rich in bioavailable magnesium, meaning your body can recognise and use it efficiently:
- Leafy greens: Spinach, silverbeet, and kale.
- Legumes: Chickpeas, lentils, and black beans.
- Nuts and seeds: Almonds, cashews, and pumpkin seeds.
- Whole grains: Quinoa, oats, and brown rice.
- Cacao: Unsweetened or dark chocolate is naturally high in magnesium.
Best Types of Magnesium for Breastfeeding Mums
| Form | Absorption | Best For | Recommended? |
|---|---|---|---|
| Magnesium Glycinate | High | Calm, sleep, sensitive stomachs | ✅ Yes |
| Magnesium Citrate | High | General use, digestive support | ✅ Yes (mild laxative effect) |
| Magnesium Malate | High | Energy, muscle support | ✅ Yes |
| Magnesium Oxide | Low | Laxative purposes only | ❌ Not recommended |
Frequently Asked Questions
Can magnesium help with postpartum anxiety?
Magnesium plays a role in regulating neurotransmitters like serotonin. While it is not a replacement for professional mental health support, maintaining healthy magnesium levels can support mood balance and a sense of calm.
Does magnesium pass into breast milk?
Yes, magnesium is a natural component of breast milk. Your body regulates the amount of magnesium in your milk to ensure your baby gets what they need, even if your own levels are slightly low.
What is the best time of day to take magnesium?
Many mums find that taking magnesium glycinate in the evening helps with muscle relaxation and better sleep.
About the Author
Jordana Edwards is the founder of The Breastfeeding Tea Co., Australia’s leading breastfeeding drinks brand. A two-time seven-figure entrepreneur and National AusMumpreneur of the Year 2022, she has supported over 75,000 mothers with natural, fenugreek-free products designed for pregnancy and breastfeeding.
References
- Eat For Health (Australian Government). Magnesium Nutrient Reference Values.
- Healthdirect Australia. Magnesium and your health.
- Pregnancy, Birth and Baby. Vitamins and supplements during pregnancy.
