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Why new mums may need more magnesium
Breastfeeding increases your body’s nutritional needs, and magnesium is one of the minerals that often falls short. It plays a key role in energy production, relaxation, and hormone balance. Without enough magnesium, many mums experience muscle cramps, fatigue or heightened stress, which can make recovery harder.
Magnesium and milk supply
Research suggests that stress hormones like adrenaline can interfere with the let-down reflex. Magnesium helps calm the nervous system, which in turn supports smoother milk flow. By keeping your stress response in check, magnesium can indirectly help with milk production and comfort during feeding.
Postpartum anxiety and mood
The postpartum period can bring waves of anxiety or low mood. Magnesium supports neurotransmitters that regulate emotional balance, helping many women feel calmer. While it’s not a cure-all, building up healthy mineral levels can be an important foundation for mental wellbeing.
Signs of magnesium deficiency postpartum
Some common signs that your levels might be low include:
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Muscle twitching or cramps
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Low energy and fatigue
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Irritability or trouble sleeping
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Headaches
If you recognise several of these symptoms, it may be worth discussing magnesium intake with your healthcare provider.
Food sources of magnesium
You can naturally boost your intake through food. Good options include:
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Leafy greens such as spinach and kale
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Nuts and seeds, especially almonds and pumpkin seeds
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Wholegrains like brown rice and oats
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Legumes such as chickpeas and black beans
Making these part of your regular meals can help replenish levels in a gentle and sustainable way.
Choosing the right postpartum supplements
Sometimes food alone isn’t enough to meet your needs during the busy postpartum period. Supplements can help fill the gap. Look for high-quality forms like magnesium glycinate, which is easier on the gut and well absorbed.
For mums seeking extra support with stress, energy, and muscle recovery, consider magnesium supplements formulated for gentle daily use. If you’re also needing pregnancy support or ongoing full-body nourishment, EverNatal may be suitable. For those struggling with fatigue and energy dips, IronBiotic can support iron and gut health. And for immune and absorption support, vitamin D drops are another helpful option.
Credits
✿ National Institutes of Health. (2022). Magnesium: Fact Sheet for Health Professionals. NIH. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
✿ Healthdirect Australia. (2023). Postnatal health. Healthdirect. https://www.healthdirect.gov.au/postnatal-health
✿ Cleveland Clinic. (2022). The importance of magnesium. Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/why-you-need-magnesium
