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Magnesium and Fertility: Understanding Its Role in Pregnancy

January 3, 2022

Magnesium is an essential mineral in hundreds of reactions in the body involved in a variety of processes including deriving energy from food, DNA synthesis, and blood sugar regulation. In addition, magnesium is a mineral component of bone along with calcium and phosphorus. Along with these important functions, did you know that magnesium may play a role in fertility and pregnancy as well?


Magnesium’s Role in Fertility and Pregnancy

In a study of 33 women with polycystic ovarian syndrome (PCOS), 23% of women did not meet their daily magnesium needs. (1) In another study comparing women with and without PCOS, women with PCOS consumed less magnesium than women without PCOS. In women with PCOS, lower magnesium intake was correlated with higher risk for insulin resistance and elevated testosterone, key hallmarks of PCOS. (2) There have been many studies investigating the impact of magnesium levels and magnesium supplementation on insulin resistance and type 2 diabetes. These studies point to a significant role for magnesium for blood sugar regulation. (3)


Magnesium supplementation may also help prevent muscle cramps in pregnancy, and may also be helpful for headache prevention. Research is ongoing around magnesium and its impact on risk for gestational diabetes and gestational hypertension.


How much Magnesium do we need?

According to NHANES data, the majority of Americans do not get enough magnesium in their diet. The daily requirement for magnesium is 310-320 mg for non-pregnant women. During pregnancy, magnesium requirements increase to 350-360 mg daily. 


Food sources of Magnesium

The best food sources of magnesium include: nuts and seeds especially Brazil nuts, cashews, and almonds; seaweed, leafy greens, legumes, whole grains, and dairy products.


Magnesium Supplements

Adding a magnesium supplement can be a helpful way to ensure you’re getting enough magnesium on a daily basis. Magnesium glycinate is the preferred form of magnesium, as it’s very well-absorbed and unlikely to cause digestive issues or loose stools like other forms of magnesium that are less well-absorbed like magnesium oxide.


Unsure if you’re meeting your daily magnesium needs? Schedule your virtual nutrition consultation for a comprehensive review of your diet and supplement regimen. Supplements are available in Chicago, Highland Park, and via our online shop for your convenience!

References



  1. Szczuko M, et al. Quantitative assessment of nutrition in patients with polycystic ovarian syndrome (PCOS). Rocz Panstw Zakl Hig. 2016;67(4):419-426.Cutler DA, et al. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovarian syndrome: a cohort study. Food Sci Nutr. 2019;7(4):1426-1437.Linus Pauling Institute at Oregon State University: Magnesium


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Tips for Spring Restoration

February 18, 2025
Spring arrives next month, and with it, more cold days (perhaps even snow)! But March also brings the promise of new life. We love this time of year. The ground starts to smell fresh and ripe. Small green buds begin to swell from the earth reaching up, up, up. Birds chatter in the trees. The sun stays in the sky a little longer each day. After a long, cold winter of hibernation, spring restores nature’s beauty. Spring inspires us to restore ourselves, too and these self-care techniques will lead you to restoration of mind, body and spirit. Hydrate. Drink a glass or two of water first thing in the morning. Keeping yourself hydrated helps boost your mood, improves brain power and protects you against disease. Make a gratitude list. Spending just a few minutes a day writing down what you are grateful for can dramatically shift your day. The more gratitude you have, the more open to abundance you become. Breathe. Set aside a few minutes each day to practice breathing. There are so many benefits! Among them, diaphragmatic breathing alleviates stress, reduces pain, strengthens internal muscles and moves blood to organs and tissues. If you’re not sure how to get started, try our Breathe & Restore Workshop or schedule an Soothe the Senses: Calm the Nervous System Fertility Enhancing Massage™ to receive some hands-on breath work coaching. Stretch. Five to 10 minutes of stretching in the morning increases energy levels, enhances circulation, reduces injury and centers your mind. Even better is a regular yoga practice. Get started by downloading the Fully Fertile App today to give you a jump start! Our next Signature Yoga for Fertility Series begins on Monday, February 24th to reduce anxiety and stress by 20% or more in just six weeks. Eliminate something from your diet that isn’t serving you. I nstead of overhauling your entire diet, start by taking out one food that doesn’t nourish your body. Replace it with a different item that supports your desire for restoration. Learn even more by working with scheduling a nutrition consult ! We look forward to seeing you virtually or in-person at one of our centers to help you get started. Many wishes for a beautiful spring!
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