Magnesium in Pregnancy: Which Form Is Best and Why It Matters

The short answer: Magnesium glycinate (bisglycinate) is the best form of magnesium during pregnancy. It has the highest absorption, no laxative effect, and the glycine itself supports sleep — which you desperately need. Magnesium oxide, the form in most pharmacy brands, has an absorption rate of about 4% and is not worth taking.

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It's 3am. You're pregnant. And you've just been woken by a leg cramp so intense you're gripping the sheets and trying not to scream because your partner is asleep and the toddler just went down.

Or maybe it's not cramps. Maybe it's the insomnia — the lying-awake-staring-at-the-ceiling kind, where your body is exhausted but your brain won't stop running through every possible thing that could go wrong. Maybe it's the restless legs, the jaw clenching, the anxiety that sits in your chest every evening, or the muscle tension that never quite releases no matter how many baths you take.

All of these have something in common: they can be signs that your body needs more magnesium. And if you're pregnant in Australia, the odds are high that you're not getting enough.

During my second pregnancy, I woke up every night with leg cramps so severe I'd cry. Magnesium glycinate stopped them within a week. I'm not saying that as a sales pitch — I'm saying it because it happened. And it's the reason I've taken it through all four of my pregnancies and recommend it to every pregnant woman I work with in practice.

Magnesium is the fourth most abundant mineral in your body and is involved in over 300 enzymatic reactions. During pregnancy, demand increases significantly — your baby is drawing on your stores for bone development, nervous system formation, and tissue growth. Yet most women don't get enough from diet alone, and the form of magnesium you take determines whether your body can actually use it.

Why Magnesium Matters So Much During Pregnancy

Let me walk through the specific pregnancy symptoms that magnesium addresses, because chances are you're reading this because of at least one of them.

Leg cramps

This is the number one reason pregnant women search for magnesium — and the research supports it. A randomised controlled trial published in the BJOG gave pregnant women with leg cramps either 300mg of magnesium bisglycinate or placebo for four weeks. The magnesium group experienced an 86% reduction in cramp frequency compared to 60.5% in the placebo group (p = 0.007), and a 69.8% reduction in cramp intensity versus 48.8% (p = 0.048) (Supakatisant & Phupong, 2015). Notably, this trial used the bisglycinate form — the same form in MitoMag.

About 30–50% of pregnant women experience leg cramps, and they're most common in the second and third trimesters when magnesium demand is highest. If you're waking up at night with them, your body is telling you something.

Sleep

Pregnancy insomnia is brutal — and it gets worse as pregnancy progresses. Magnesium activates the parasympathetic nervous system (your "rest and digest" mode), supports GABA production (the neurotransmitter that quiets your brain), and helps regulate melatonin.

A 2025 placebo-controlled trial of 155 adults found that magnesium bisglycinate significantly reduced insomnia severity scores compared to placebo within four weeks (Lopresti et al., Nature and Science of Sleep, 2025). While this trial wasn't pregnancy-specific, the mechanism is identical — and magnesium glycinate is considered safe throughout pregnancy. Read our full guide on the best magnesium for sleep in Australia.

Anxiety and stress

Pregnancy anxiety is common and profoundly under-discussed. Magnesium helps regulate cortisol (the stress hormone) and supports GABA activity — the same pathway that anti-anxiety medications target. A 2024 systematic review found that magnesium supplementation improved both anxiety symptoms and sleep quality, with higher doses showing greater effects (Rawji et al., Cureus, 2024). [INTERNAL LINK: Read more about supporting your nervous system.]

Magnesium won't replace therapy or medication if you need them. But it provides a foundational nutrient that your nervous system needs to function properly — and most pregnant women are running low.

Constipation

Magnesium can support bowel motility, but the form matters here. Magnesium citrate and oxide are more laxative (oxide is essentially an expensive laxative with its 4% absorption rate). Magnesium glycinate is gentler — it supports motility without the urgency. During pregnancy, when bowel habits are already unpredictable, gentle is what you want.

Energy

Magnesium is required for ATP production — the energy currency of every cell in your body. If you're depleted, your cellular energy drops. Pregnancy fatigue has many causes, but magnesium deficiency is one of the most correctable.

Your baby's development

Magnesium supports bone and tissue development, nervous system formation, and protein synthesis in your growing baby. A 2021 systematic review in Nutrition Reviews found a significant inverse association between maternal magnesium levels and preterm birth rates (Dalton et al., Nutrition Reviews, 2021). Higher serum magnesium has also been associated with lower rates of preeclampsia and gestational diabetes.

Restless legs

If you've never experienced restless legs before pregnancy, welcome to one of the most maddening symptoms of the second and third trimesters. That creeping, crawling, irresistible-urge-to-move sensation in your legs — usually right when you're trying to fall asleep.

Restless legs syndrome (RLS) affects an estimated 26% of pregnant women, and the mechanism is closely tied to iron and magnesium status. Magnesium helps regulate neuromuscular signalling and muscle relaxation. When levels drop, the nerve impulses that control your legs become erratic — which is why your legs feel like they have a mind of their own at 10pm.

In practice, I see the combination of magnesium glycinate in the evening and optimised iron levels (via IronBiotic), guided by your blood work) resolve restless legs in the majority of pregnant women within 1–2 weeks. It's one of the most satisfying clinical outcomes because it's so disruptive to sleep and so responsive to the right intervention.

Morning sickness — will magnesium make it worse or better?

This is the question every first-trimester woman has, and nobody answers it clearly.

Here's what you need to know: the form determines whether magnesium helps or worsens nausea. Magnesium oxide and citrate can cause GI upset — nausea, loose stools, cramping — which is the last thing you need when you're already battling morning sickness. This is why many women try magnesium in the first trimester, feel worse, and stop.

Magnesium glycinate is different. Because it's absorbed via the dipeptide pathway (not the osmotic pathway that draws water into the gut), it doesn't typically cause nausea or GI disturbance. Some emerging evidence suggests that adequate magnesium status may actually reduce the severity of morning sickness by supporting neurotransmitter regulation and blood sugar stability — both of which influence nausea.

If you're in the first trimester and nervous about adding anything that might make nausea worse: glycinate is the safest bet. Start with one tablet rather than two, take it with a small snack, and build up after a few days if tolerated well. Most women find it causes no issues at all.

Are You Magnesium Deficient? (A Pregnancy Self-Check)

Standard serum blood tests are poor at detecting magnesium deficiency — only about 1% of your body's magnesium is in your blood, so you can have a "normal" result while being functionally depleted at the cellular level. A more accurate test is RBC magnesium (red blood cell magnesium), which your GP can order but rarely does routinely.

Instead, look at the pattern. If you tick three or more of these during pregnancy, you're very likely running low:

• You get leg cramps, especially at night

• You have restless legs that get worse in the evening

• You clench your jaw or grind your teeth (often worse during pregnancy)

• You feel physically tense — shoulders up, muscles tight — even when you're trying to relax

• You have trouble falling asleep despite being exhausted

• Your anxiety has increased noticeably since becoming pregnant (beyond normal worry)

• You crave chocolate — dark chocolate is one of the highest food sources of magnesium, and cravings are often your body signalling a deficiency

• You get eye twitches or muscle spasms

• You experience heart palpitations (common in pregnancy, often linked to magnesium and iron status)

• You were on the oral contraceptive pill before pregnancy (OCP depletes magnesium over time)

• You're in your second or third trimester (demand increases significantly)

The chocolate craving one surprises people, but it's genuinely one of the most reliable informal indicators I see in practice. If you're reaching for dark chocolate every evening, your body may be trying to tell you something.

If your GP orders magnesium testing, ask specifically for RBC magnesium — not serum magnesium. And download our Blood Test Cheat Sheet for a full list of what to request during pregnancy.

Magnesium Forms Compared: What You Need to Know

This is the section that will save you money and frustration. Not all magnesium is the same, and the form determines whether it actually works.

Magnesium glycinate (bisglycinate) — the best form for pregnancy

Magnesium bound to the amino acid glycine. This is the form recommended by most naturopaths and integrative practitioners for pregnancy because:

• Highest absorption of any oral magnesium — the glycine acts as a carrier, allowing absorption via the dipeptide transport pathway in the small intestine

• No laxative effect — unlike citrate and oxide, glycinate doesn't draw water into the bowel

• Glycine itself supports sleep and relaxation — you're getting two benefits in one compound

• Minimal GI side effects — the best-tolerated form, even at higher doses

• The only form tested in a pregnancy leg cramps RCT (Supakatisant & Phupong, 2015)

This is the form in MitoMag, and it's what I've taken through all four of my pregnancies.

"But my prenatal already has magnesium" — does it?

This is the most common objection I hear, and it's worth addressing directly. Check the back of your prenatal bottle. Most prenatals contain either no magnesium at all, or a tiny amount (often 30–60mg) as magnesium oxide — the 4% absorption form.

Why? Because magnesium takes up physical space in a capsule or tablet. To include a therapeutic dose of magnesium (200–400mg), you'd need to sacrifice room for other essential nutrients. Most prenatal manufacturers make a pragmatic decision: include a token amount and leave magnesium as a separate supplement.

EverNatal contains magnesium ascorbate — but this is used as a delivery vehicle for vitamin C, not as a primary magnesium source. It's intentionally designed this way because I'd rather you get your vitamin C delivered efficiently and take a proper standalone magnesium alongside it.

Your prenatal and your magnesium are not the same thing. You almost certainly need both.

What about Epsom salt baths?

If you're in any pregnancy Facebook group, someone has recommended Epsom salt baths for cramps. And they're not wrong — but they're not completely right either.

Epsom salt is magnesium sulfate. When you soak in it, some magnesium does appear to cross the skin barrier. The most-cited study (University of Birmingham, 2004) found that blood magnesium levels rose modestly after daily 12-minute baths over 7 days.

Here's my honest take: Epsom salt baths are wonderful for relaxation, muscle relief, and general wellbeing during pregnancy. They're safe (keep the water warm, not hot — under 37°C — and limit soaks to 12–15 minutes). But the amount of magnesium absorbed through skin is modest and inconsistent. You cannot reliably correct a deficiency through baths alone.

Think of Epsom baths as a complement, not a substitute. Use them for the immediate muscle relief and relaxation — they feel incredible when you're pregnant. But take oral magnesium glycinate for the consistent, measurable, therapeutic-dose supplementation that actually moves your levels.

The real cost of cheap magnesium

This is worth spelling out because the "$10 bottle from the chemist" argument is persistent.

The "expensive" magnesium is actually the cheapest per milligram your body can use. The $15 bottle of oxide is the most expensive magnesium in your cabinet — you're just paying for it to pass through your digestive tract.

Magnesium citrate — the mid-range option

Better absorbed than oxide (approximately 25–30%), but has a mild-to-moderate laxative effect. This can be helpful if you're dealing with pregnancy constipation, but it's not ideal as your primary magnesium source if your bowels are already unpredictable. Reasonable if glycinate isn't available.

Magnesium oxide — the one to avoid

The cheapest and most common form in pharmacy-shelf supplements. Absorption rate: approximately 4%. If you take a 300mg magnesium oxide tablet, your body absorbs roughly 12mg. The rest passes through your gut unabsorbed, often causing loose stools and GI discomfort along the way.

If you're taking magnesium oxide, you're absorbing about 4 cents of every dollar you spend. Most women who "tried magnesium and it didn't help" tried oxide.

Magnesium threonate — the brain-specific form

Specifically designed to cross the blood-brain barrier. Primarily researched for cognitive function and memory. More expensive, and there's limited research in pregnancy specifically. A specialty form — not necessary as a general pregnancy magnesium.

Magnesium taurate — the cardiovascular form

Bound to taurine, which supports cardiovascular function. Some evidence for blood pressure support. Less widely available in Australia and less researched in pregnancy.

Comparison table

How Much Magnesium Do You Need During Pregnancy?

The Australian recommended daily intake for magnesium during pregnancy is 350–360mg per day. Most women get approximately 200–250mg from food, leaving a supplemental gap of 100–200mg per day.

This is why a standalone magnesium supplement matters — and why the form matters so much. If you're taking 300mg of magnesium oxide to fill that gap, your body is only absorbing about 12mg. That doesn't close the gap; it barely touches it.

Food sources of magnesium: Pumpkin seeds (156mg per 30g), cooked spinach (157mg per cup), almonds (80mg per 30g), dark chocolate 70%+ (65mg per 30g), black beans (120mg per cup cooked), avocado (58mg per whole).

In an ideal world, you'd get there with food. In the real world of morning sickness, food aversions, and the exhaustion of pregnancy — a quality supplement fills the gap your diet leaves.

Important note on your prenatal: EverNatal contains magnesium ascorbate as a delivery vehicle for vitamin C, not as a primary magnesium source. EverNatal and MitoMag are designed to work together — your prenatal for baseline nutrients, MitoMag for therapeutic-dose magnesium support.

Magnesium by Trimester: When You Need It Most

Your magnesium needs aren't static throughout pregnancy — they shift as your baby grows and your body changes. Here's what to focus on when.

First trimester (weeks 1–12)

Main concerns: Morning sickness, fatigue, anxiety, early sleep disruption

This is when magnesium demand starts to increase but hasn't yet peaked. If you're dealing with first trimester nausea, the form matters enormously — glycinate is gentle on the gut, while oxide and citrate can worsen nausea.

Start with one MitoMag tablet daily and increase to two after the first week if tolerated well. Many women find that magnesium glycinate actually helps with first trimester anxiety and the "wired but exhausted" feeling that progesterone surge creates.

Pro tip: If you can't keep tablets down due to severe morning sickness, try taking your magnesium before bed when nausea has typically eased. First trimester nausea is usually worst in the morning and settles by evening.

Second trimester (weeks 13–27)

Main concerns: Leg cramps beginning, restless legs appearing, increasing fatigue, growing baby's bone development

This is when most women first notice leg cramps and restless legs — both strong signals that magnesium demand has outstripped supply. If you've been putting off starting magnesium, the second trimester is when you'll feel the consequences.

Move to the full dose (two tablets daily) if you haven't already. Get your iron panel done — restless legs often involve both magnesium and iron deficiency, and addressing only one may not fully resolve them. Space IronBiotic at least 2 hours from MitoMag.

Third trimester (weeks 28–40)

Main concerns: Peak cramps, worst sleep, highest anxiety, maximum nutrient demand, Braxton Hicks, physical tension

The third trimester is when magnesium demand peaks and when most pregnancy symptoms related to deficiency are at their worst. Your blood volume has increased by up to 50%, your baby's skeleton is hardening, and your nervous system is working overtime.

Continue the full dose of MitoMag. If cramps are still significant despite consistent supplementation, check your potassium and calcium intake as well — they work synergistically with magnesium for muscle function.

A note on Braxton Hicks: These practice contractions are driven by uterine muscle activity, and magnesium plays a direct role in muscle relaxation. While magnesium won't eliminate Braxton Hicks entirely (they're a normal part of late pregnancy), many women report they become less frequent and less intense with consistent magnesium supplementation. In medical settings, IV magnesium sulfate is used as a tocolytic agent to slow premature labour — the same relaxation mechanism, at a much higher dose. Oral magnesium glycinate won't replicate that effect, but supporting your baseline levels means your uterine muscles aren't working against a deficiency.

This is also when sleep disruption is most severe. Taking magnesium 1–2 hours before bed becomes even more important in the third trimester.

How to Know It's Working (What to Track)

Magnesium isn't like a painkiller — you won't feel a dramatic shift the first night. The changes are gradual and cumulative, which means you might miss them unless you're paying attention. Here's the typical timeline I see in practice:

Days 1–5: Muscle relaxation. This is usually the first signal. Your jaw unclenches. Your shoulders drop. If you've been grinding your teeth, your partner might notice before you do. Leg cramps may reduce in frequency or intensity — sometimes dramatically. The Supakatisant & Phupong RCT saw significant improvements in just four weeks, but many women notice cramp relief within the first week.

Days 5–10: Better sleep onset. The time between lying down and actually falling asleep shortens. You're not lying there running through catastrophic scenarios for as long. Your body starts to feel "ready" for sleep in a way it hasn't in weeks.

Week 2–3: Deeper sleep, less waking. You may start sleeping through more of the night (or at least, the waking is bladder-related rather than anxiety-related — and there's a difference). When you do wake, you fall back asleep faster.

Week 3–4: Anxiety shifts. The baseline pregnancy anxiety — the low-grade worry that sits in your chest — may ease noticeably. This is the GABA and cortisol regulation kicking in. It's not that the worries disappear; it's that your nervous system isn't amplifying them as aggressively.

Week 4+: Energy improvement. As magnesium levels normalise and sleep quality improves, the downstream effect on energy becomes apparent. You're still pregnant-tired, but you're not depleted-on-top-of-pregnant-tired.

What to watch for: If you notice loose stools in the first few days, reduce your dose slightly and build back up. This is uncommon with glycinate (it's typically an oxide or citrate issue), but individual tolerance varies.

Postpartum and breastfeeding

Main concerns: Recovery, sleep deprivation, anxiety, breastfeeding nutrient demands

Don't stop. This is the trimester most women neglect — and it's when depletion hits hardest. Breastfeeding increases magnesium demands further, and the combination of sleep deprivation, hormonal shifts, and the physical demands of recovery means your body is burning through magnesium faster than at any other point.

Continue MitoMag throughout postpartum and breastfeeding. Many of the symptoms women attribute to "normal new mum tiredness" — the exhaustion, the anxiety, the muscle tension, the insomnia despite being desperately tired — are actually magnesium depletion and are correctable.

Building Your Pregnancy Supplement Stack (What Goes With What)

One of the most common questions I get is how magnesium fits alongside everything else. Here's the stack I recommend and the timing that makes it all work.

The key timing rules:

• Magnesium and iron compete for absorption — always space by at least 2 hours

• Vitamin D and magnesium work synergistically (magnesium helps activate vitamin D) — they don't need to be taken at the same time, but ensuring you have both is important

• Magnesium is best absorbed when taken consistently at the same time each day

When and How to Take Magnesium During Pregnancy

Timing: Take magnesium 1–2 hours before bed. This gives it time to reach your system and begin supporting muscle relaxation and nervous system calming before you try to sleep. I take MitoMag every evening about an hour before bed. It's become as automatic as brushing my teeth.

With food: Glycinate is gentle enough to take on an empty stomach, but taking it with a small snack is fine too.

Space from iron: If you're taking IronBiotic or any iron supplement, space it at least 2 hours from your magnesium. Magnesium can reduce iron absorption if taken together.

Space from thyroid medication: If you're on thyroxine, take your magnesium at least 4 hours apart.

Safe throughout all trimesters: Magnesium glycinate at recommended doses is considered safe from preconception through pregnancy and breastfeeding. The demand doesn't stop at delivery — breastfeeding increases magnesium requirements further.

Consistency matters: Like most minerals, magnesium levels build gradually. Most women notice a difference in cramps and sleep quality within 5–7 days of consistent use. Give it at least a week before deciding whether it's working.

Is Magnesium Safe During Pregnancy? (What the Evidence Shows)

This is the question I get asked most often, and the answer is straightforward: yes, magnesium glycinate is considered safe during pregnancy at recommended supplemental doses.

The Cochrane Collaboration reviewed 10 randomised controlled trials involving over 9,090 pregnant women and concluded that magnesium supplementation showed no increase in adverse outcomes (Makrides et al., 2014). The tolerable upper intake level for supplemental magnesium is 350mg of elemental magnesium per day for adults.

IV magnesium sulfate has been the medical standard for treating eclampsia and preventing cerebral palsy in preterm births for decades — further underscoring magnesium's safety profile in pregnancy when used appropriately.

As with any supplement, talk to your GP, obstetrician, or midwife if you have kidney disease or are on medications that interact with magnesium.

Frequently Asked Questions

What is the best form of magnesium for pregnancy?

Magnesium glycinate (also called bisglycinate). It has the highest absorption rate of any oral magnesium, no laxative effect, and the glycine component supports sleep — which most pregnant women desperately need. It's also the only form that has been tested in a pregnancy-specific leg cramps RCT, where it showed significant reductions in both cramp frequency and intensity.

Is magnesium glycinate safe during pregnancy?

Yes. Magnesium glycinate at recommended supplemental doses is considered safe throughout pregnancy and breastfeeding. The Cochrane review of magnesium supplementation in pregnancy (10 trials, 9,090+ women) found no increase in adverse outcomes. Speak with your healthcare provider if you have kidney disease or are taking medications that may interact.

Can magnesium help with pregnancy leg cramps?

Yes — and the evidence is strongest for the glycinate form specifically. An RCT using magnesium bisglycinate (300mg/day) in pregnant women found an 86% reduction in cramp frequency compared to 60.5% with placebo. Leg cramps are one of the most common pregnancy complaints, affecting 30–50% of women, and magnesium is one of the most effective interventions available.

How much magnesium should I take while pregnant?

The Australian RDI for pregnancy is 350–360mg per day. Most women get 200–250mg from food, leaving a supplemental gap of 100–200mg. A supplement providing 200–300mg of elemental magnesium from glycinate will close this gap effectively. The tolerable upper limit for supplemental magnesium is 350mg per day.

Can I take magnesium with my prenatal vitamin?

Yes. EverNatal and MitoMag are designed to be taken together — EverNatal covers your baseline prenatal nutrients (folate, choline, iodine, B vitamins), and MitoMag provides therapeutic-dose magnesium glycinate for sleep, cramps, and nervous system support. Space magnesium at least 2 hours from any iron supplement to avoid absorption interference.

What's the difference between magnesium glycinate and magnesium oxide?

The critical difference is absorption. Magnesium glycinate is absorbed via the dipeptide transport pathway in the small intestine, with approximately 80% bioavailability. Magnesium oxide has an absorption rate of roughly 4% — meaning your body never sees most of what you swallow. Oxide also has a laxative effect and can cause GI discomfort. Glycinate is gentler, better absorbed, and the glycine itself has calming, sleep-supporting properties that oxide lacks entirely.

Should I keep taking magnesium after birth?

Yes — and this is where most women make a mistake. Nutrient demands during breastfeeding remain high, and magnesium depletion is extremely common postpartum. Many of the symptoms women attribute to "normal new mum tiredness" — exhaustion, muscle tension, poor sleep, anxiety — are actually signs of ongoing magnesium deficiency. Continue your magnesium through postpartum and breastfeeding.

Will magnesium make my morning sickness worse?

It depends entirely on the form. Magnesium oxide and citrate can worsen nausea and cause GI disturbance — which is why many women try magnesium in the first trimester, feel worse, and stop. Magnesium glycinate is absorbed via a different pathway (the dipeptide route) and doesn't typically cause nausea. Start with one tablet with a small evening snack if you're concerned, and build up to the full dose after a few days.

Can magnesium help with restless legs during pregnancy?

Yes. Restless legs syndrome affects approximately 26% of pregnant women and is closely linked to magnesium and iron status. Magnesium glycinate helps regulate the neuromuscular signalling that goes haywire when levels drop. In practice, I see the combination of magnesium glycinate (evening) and optimised iron levels (guided by blood work) resolve restless legs in the majority of pregnant women within 1–2 weeks.

Does magnesium prevent preeclampsia?

IV magnesium sulfate is the medical standard for treating eclampsia and preventing seizures in severe preeclampsia. However, oral magnesium supplementation is not the same thing and cannot be claimed to prevent preeclampsia. What the evidence does show is that adequate magnesium status is associated with lower rates of pregnancy-induced hypertension, and that magnesium deficiency is associated with higher risk of complications including preeclampsia. Maintaining adequate levels through supplementation is a reasonable, low-risk strategy — but it's not a substitute for medical monitoring.

Is it safe to take magnesium in the first trimester?

Yes. Magnesium glycinate is considered safe throughout all three trimesters and into breastfeeding. The Cochrane review of magnesium supplementation in pregnancy (10 trials, 9,090+ women) found no increase in adverse outcomes at any stage. If anything, the first trimester is when magnesium support can help most with anxiety, sleep, and nausea — all of which peak early.

Can I use Epsom salt baths instead of taking a supplement?

Epsom salt baths (magnesium sulfate) are safe and wonderful for relaxation during pregnancy — keep the water under 37°C and limit soaks to 12–15 minutes. Some magnesium is absorbed through the skin, but the amount is modest and inconsistent. You cannot reliably correct a deficiency through baths alone. Think of Epsom baths as a complement to oral supplementation, not a substitute. Take magnesium glycinate daily for the therapeutic benefit, and enjoy Epsom baths for the immediate muscle relief and relaxation.

Can magnesium help with Braxton Hicks contractions?

Magnesium plays a direct role in muscle relaxation, including uterine muscle. While oral magnesium glycinate won't eliminate Braxton Hicks entirely (they're a normal part of late pregnancy), many women report they become less frequent and less intense with consistent supplementation. In medical settings, IV magnesium sulfate is used at much higher doses to slow premature labour via the same relaxation mechanism. Maintaining adequate oral magnesium levels means your uterine muscles aren't working against a deficiency.

The Bottom Line

If you're pregnant and experiencing leg cramps, insomnia, anxiety, or fatigue, magnesium glycinate is one of the simplest, safest, and most effective things you can add to your routine.

Not all magnesium is created equal — the form matters enormously. A $10 bottle of magnesium oxide from the chemist might look like a bargain, but if your body only absorbs 4% of it, it's the most expensive supplement in your cabinet.

MitoMag is pure magnesium glycinate — the form with the highest absorption, no laxative effect, and the only form tested in a pregnancy leg cramps RCT. I formulated it because I wanted pregnant women to have access to the same form I'd been recommending in practice for years, without the practitioner-only price tag.

If you're also looking for a comprehensive prenatal, EverNatal + MitoMag is the combination I recommend most often — your prenatal for the baseline, magnesium glycinate for the sleep, the cramps, and the nervous system support that makes the rest of pregnancy significantly more bearable.

You deserve to sleep. Your body deserves the right form of magnesium to make that possible.

 

References:

1. Supakatisant C, Phupong V (2015). Oral magnesium for relief in pregnancy-induced leg cramps: a randomised controlled trial. BJOG, 122(Suppl 2), 135–142.

2. Lopresti AL et al. (2025). Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep, 17.

3. Rawji A et al. (2024). Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus, 16(4), e59317.

4. Makrides M, Crosby DD, Bain E, Crowther CA (2014). Magnesium supplementation in pregnancy. Cochrane Database of Systematic Reviews, Issue 4.

5. Dalton LM, Ní Fhloinn DM, Gaydadzhieva GT, Mazurkiewicz OM, Leeson H, Wright CP (2016). Magnesium in pregnancy. Nutrition Reviews, 74(9), 549–557.

6. Schuchardt JP, Hahn A (2017). Intestinal Absorption and Factors Influencing Bioavailability of Magnesium — An Update. Current Nutrition & Food Science, 13(4), 260–278.