Is It Safe to Take Magnesium While Breastfeeding?

Yes, magnesium is generally considered safe while breastfeeding. In fact, it’s essential.

According to the Australian Nutrient Reference Values (NRVs), the Recommended Dietary Intake (RDI) of magnesium for lactating women aged 19–30 is 310 mg per day, and for women aged 31–50, it’s 320 mg. These numbers are in line with global health authorities like the World Health Organisation (WHO), which acknowledges the importance of minerals like magnesium in postpartum health.

Magnesium occurs naturally in many foods and is also available in supplements. Most healthy breastfeeding women can safely consume magnesium through diet and supplements, as long as it’s within recommended limits.

Why Magnesium Is Important for Breastfeeding Mums

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

During the postpartum phase, magnesium needs can increase due to stress, disrupted sleep, and the physical toll of birth and breastfeeding. Keeping your magnesium levels up can help you feel more balanced, rested, and resilient.

Signs You Might Be Low in Magnesium Postpartum

Many mums don’t realise they’re low in magnesium until the symptoms start to show. If you’re breastfeeding and feeling off, magnesium might be a missing piece of the puzzle.

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

Breastfeeding increases your body’s use of key nutrients like magnesium. Combine that with disrupted sleep and the stress of new motherhood, and it’s easy to see why magnesium depletion is so common postpartum.

How to Safely Supplement Magnesium While Breastfeeding

💚 Dietary Sources of Magnesium

Before reaching for a supplement, try adding magnesium-rich foods to your diet:

• Dark leafy greens (spinach, kale)

• Nuts and seeds (pumpkin seeds, almonds)

• Whole grains (brown rice, oats)

• Legumes (black beans, chickpeas)

• Cacao (yes, chocolate – ideally dark and low sugar)

💊 Supplement Types

If diet isn’t enough (and let’s be real—some days you’re lucky to eat toast), supplementation can help. The most common forms for breastfeeding mums include:

• Magnesium Glycinate – gentle on the stomach and calming

• Magnesium Citrate – well absorbed, slightly more laxative

• Magnesium Malate – energising and good for muscle support

• Magnesium Oxide – high dose but poorly absorbed and often laxative (generally not recommended unless directed by a healthcare provider)

✅ How Much Is Safe?

As mentioned above, the RDI for lactating women is 310–320 mg per day from all sources (food + supplements). Check the dosage on your supplement and ensure you're not significantly exceeding the RDI unless advised by your doctor or dietitian.

Precautions and When to Talk to Your Doctor

Magnesium is safe for most breastfeeding mums, but always check in with a healthcare professional if you:

• Have kidney disease or digestive disorders

• Take prescription medications, particularly diuretics, antibiotics, or heart medications

• Are already taking other supplements with magnesium

• Experience ongoing digestive symptoms like diarrhoea after taking magnesium

Magnesium supplements can interact with some medications and may not be suitable for everyone.

Best Types of Magnesium for Breastfeeding Mums

If you’re looking for a supplement, here are some top choices that are gentle, effective, and mum-approved:

🥬 Best from Nature: Bioavailable Magnesium from Foods

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 like spinach, silverbeet, and kale

• Legumes such as chickpeas, lentils, and black beans

• Nuts and seeds, especially almonds, cashews, and pumpkin seeds

• Whole grains like quinoa, oats, and brown rice

• Cacao (unsweetened or dark chocolate), which is naturally high in magnesium

Adding a variety of these to your meals (or snacks!) is a gentle and effective way to support your magnesium levels—no supplements required.

💤 Best for Calm & Sleep:

Magnesium Glycinate – Highly bioavailable and known for its calming, sleep-promoting effects. It’s easy on the gut, making it perfect for sensitive stomachs.

💪 Best for Muscle Recovery:

Magnesium Malate – A great choice for mums experiencing fatigue or muscle tension.

⚠️ Forms to Use with Caution:

Magnesium Oxide – Often found in cheaper supplements and used as a laxative. It’s poorly absorbed and may cause diarrhoea—so best avoided unless specifically needed.

Final Thoughts

Magnesium can be a total game changer for breastfeeding mums—helping you sleep deeper, feel calmer, and manage the daily demands of motherhood with more ease. Whether you're adding cacao-rich snacks to your routine or trying a gentle supplement like magnesium glycinate, supporting your body during this chapter is one of the kindest things you can do for yourself.

As always, talk to your doctor before starting any new supplement, and give your incredible body the nourishment it deserves. 💛