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Can I Take Magnesium While Breastfeeding? (2024 Guide)

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Can you take magnesium while breastfeeding? Here’s everything new moms should know including what it is, how it works, and when it’s safe.

If you’re a first time mom and breastfeeding, it’s important to know which foods and supplements are safe for you and your baby.

If you’ve taken magnesium in the past, you may wonder if it’s safe to use while breastfeeding.

Luckily, we’re here to help!

Below, you’ll find everything to know about magnesium and breastfeeding, plus other helpful tips for new mothers!

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What is magnesium?

Bottle of magnesium supplements surrounded by pills on a pink background.

Magnesium is an essential mineral in the body, and it’s involved in many of the chemical reactions that help us function and thrive.

It’s the fourth most abundant mineral in the human body and an essential part of a healthy diet.

Magnesium dramatically impacts our nervous system, blood pressure, and blood sugar. It helps to create protein, and it promotes muscle health, RNA, DNA, and bone health.

There are a few different types of magnesium, but the most common forms used while breastfeeding, are Magnesium Citrate and Magnesium Glycinate.

Magnesium Citrate is the most easily absorbed, and it’s the preferred supplement while breastfeeding.

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What is magnesium good for?

As mentioned above, magnesium is essential for the synthesis of DNA and RNA. And it’s also important for the production of energy in cells, nerve conduction, muscle relaxation, and electrolyte balance.

Additionally, magnesium plays an important role in the deactivation of adrenaline, which is a stress hormone.

Magnesium also has an important relationship with calcium. Magnesium and calcium are interdependent, and low magnesium can lead to low calcium.

Proper magnesium levels provide:

  • Improved sleep
  • Better digestion
  • Greater mental focus
  • Increased energy levels
  • A more well-rounded diet

Unfortunately, it’s not uncommon to experience magnesium deficiency. And this is especially true for pregnant women and breastfeeding moms.

Our foods are less magnesium-rich than in years past. So it’s harder to maintain the proper magnesium intake from our normal diets.

Symptoms of magnesium deficiency:

  • Trouble sleeping and low energy
  • Migraine headaches
  • Muscle cramps
  • Physical and mental weakness/fatigue
  • Dyspepsia

NOTE: Pregnant women with low magnesium levels may also experience a serious pregnancy complication called preeclampsia. Left untreated, this condition can result in high blood pressure and damage to the liver and kidneys.

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Can I take magnesium while breastfeeding?

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It is generally safe to take magnesium while breastfeeding. And for most women, it’s actually recommended.

However, it’s always important to consult with your healthcare provider before taking new dietary supplements just to be sure.

In most cases, doctors recommend that women take magnesium supplements after giving birth to help their bodies recuperate properly. And it can also help to lower stress levels and support a healthy immune system

Stress can negatively impact milk production, so magnesium may help a breastfeeding mother maintain or increase her milk supply.

Magnesium also supports bone health which is naturally comprised while breastfeeding

And it may also reduce the risk of postpartum depression.

In general, adult women need around 300 mg of magnesium daily. While nursing, shoot for a magnesium intake between 400-600 mg daily if you go the oral route.

Magnesium supplements come in many forms including:

  • Lotion
  • Capsules
  • Liquid
  • Powder

NOTE: Magnesium citrate supplementation during pregnancy might delay the onset of lactation, but it can be taken during breastfeeding and no special precautions are required.

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A Note on Infant Formula

Breastfed infants receive different levels of magnesium than formula-fed babies.

Infant formula does not contain the same ratio of minerals as a mother’s breastmilk. And many infant formulas may be too high in calcium relative to magnesium.

If you’re transitioning to formula, look for a formula that delivers balanced levels of magnesium and calcium, or ask your healthcare provider how you can achieve that balance for your infant.

With enough magnesium, your baby will likely be calmer and may fall asleep more easily.

RELATED: When Do Breastfed Babies Sleep Through The Night?

Healthy Sources of Magnesium

The letters "Mg" on a chalkboard surrounded by healthy fruits, vegetables, nuts, and seeds.

The best way to get enough magnesium and other essential nutrients is to eat a balanced diet that’s focused on more nutritious foods rather than processed foods.

In addition to magnesium, the breastfeeding mom needs an abundance of calcium, Vitamin B, Vitamin C, Vitamin D, and Zinc.

Here are some healthy foods to help new moms get enough vitamins and satisfy the daily requirements for magnesium and other important minerals:

  • Lean meats
  • Healthy fats
  • Whole grains
  • Leafy green vegetables
  • Low-fat dairy
  • Orange juice
  • Almonds
  • Spinach
  • Black beans
  • Tofu
  • Cashews
  • Bananas
  • Avocado
  • Peanut butter
  • Fish
  • Egg yolks
  • Pumpkin seeds
  • Chia seeds

Along with following a healthy diet, women of childbearing age should continue to take prenatal vitamins.

And it may also be helpful to take a calcium supplement to avoid bone loss and tooth decay.

RELATED: Are protein shakes safe while breastfeeding?

Supplements to Avoid

While it’s generally safe and healthy to take magnesium while breastfeeding, there are some supplements you should avoid.

These include:

  • Ashwagandha
  • Melatonin
  • Sayonara, sage
  • CBD
  • Essential oils
  • Peppermint

These substances may reduce milk supply, or are harmful to babies.

NOTE: This is not a complete list, but just a few of the most common supplements to avoid. As mentioned previously, you should always consult with your doctor before taking any new supplements while breastfeeding.


Does magnesium affect milk supply?

A proper dose of magnesium does not have a negative impact on milk supply.

In fact, it may help to promote milk production by reducing stress levels.

Which magnesium is best for breastfeeding?

The ideal supplement for breastfeeding is magnesium citrate, which is found naturally in the body.

Because of that, it is the best tolerated, easiest to absorb, and the fastest acting

How much magnesium can I take while breastfeeding?

While nursing, shoot for magnesium intake between 400-600 mg daily.

Which supplements should I avoid while breastfeeding?

It’s always important to consult with your healthcare provider before starting any new supplements while breastfeeding.

And be sure to avoid supplements known to be harmful while breastfeeding, including:

– Ashwagandha
– Melatonin
– Sayonara, sage
– Essential oils
– Peppermint

The Bottom Line

Pile of white magnesium powder with a gold spoon on a pink background.

Here’s the bottom line on taking magnesium while breastfeeding:

  • Magnesium is an essential mineral in the body that’s responsible for regulating stress, muscle function, blood pressure, blood sugar, and more.
  • It’s generally safe to take magnesium while breastfeeding, however, you should always consult with your healthcare provider to be sure.
  • Magnesium deficiency is common in pregnant and breastfeeding women, but supplementation and eating a healthy balanced diet of magnesium-rich foods can help.
    • Symptoms of magnesium deficiency include:
      • Trouble sleeping and low energy
      • Migraine headaches
      • Muscle cramps
      • Physical and mental weakness/fatigue
      • Dyspepsia
  • Breastfeeding women should aim for 400-600 mg of magnesium per day and eat foods like:
    • Leafy greens
    • Nuts
    • Legumes
    • Lean meats
    • Fish
    • Avocado
    • Bananas
    • Chia seeds

Want More?

If this post was helpful, be sure to check out more tips for first time mothers including:

Your Turn

Did we answer all your questions about taking magnesium while breastfeeding? Let us know if we missed anything in the comments!

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