Taking Magnesium Postpartum: Why Moms Need It + How to Get Enough

Exhausted? Cramping? Struggling to sleep or relax?

You're not alone—and it might not just be the lack of sleep or newborn stress. Many postpartum moms are low in magnesium, a mineral that's crucial for everything from mood to digestion. And yet, it’s often completely overlooked.

In this post, we’ll break down exactly what magnesium does, why it matters so much postpartum, and how to safely get enough—especially if you’re breastfeeding.

🧠 Why Magnesium Matters Postpartum

Magnesium is an essential mineral involved in over 300 different processes in your body. During the postpartum period, it becomes especially important for:

• Muscle and nerve function

• Mood and stress regulation

• Sleep cycles

• Digestion and bowel regularity

Pregnancy and birth-depletion magnesium stores—plus, breastfeeding increases your body’s need even further. Without enough magnesium, many postpartum symptoms can feel even more intense.

🍼 Is Magnesium Safe While Breastfeeding?

Yes—when taken in the right form and dosage, magnesium is generally safe for breastfeeding moms.

Here's what to know:

• Food first: Natural food sources of magnesium are always the best starting point.

• Supplement wisely: If your diet is limited or symptoms are intense, supplements can help. Always check with your provider if you're unsure.

It won't hurt your supply: In fact, magnesium may actually support milk production by easing stress, which can help prevent stress-related dips.

⚠️ Signs You May Be Low in Magnesium

Not sure if you’re getting enough? These are some common signs of low magnesium levels:

• Muscle cramps or twitches

• Fatigue or that “wired but tired” feeling

• Anxiety or mood swings

• Poor sleep or insomnia

• Headaches

• Constipation

• Sugar cravings

• Brain fog

If a few of these sound familiar, it may be time to take a closer look at your magnesium intake.

🥗 Best Food Sources of Magnesium

You can get magnesium from a wide variety of whole foods. Here are some of the best:

• Pumpkin seeds

• Spinach and other leafy greens

• Almonds and cashews

• Black beans

• Avocados

• Dark chocolate (yes, really!)

• Whole grains like quinoa and brown rice

• Bananas

Want an idea for a simple meal? Check out this magnesium rich no-cook lunch!

💊 Should You Supplement with Magnesium Postpartum?

If your symptoms are strong or your diet is limited, a supplement might be helpful. Here are some common forms:

• Magnesium glycinate – gentle, great for sleep and anxiety

• Magnesium citrate – helpful for occasional constipation

• Magnesium oxide – less absorbable and may cause loose stools

👉 Typical dose: 200–400 mg/day (check with your provider)
💡 Best taken in the evening with food for better absorption and fewer digestive side effects

One I love is Gut Personal’s The Miracle Worker.It’s called The Miracle Worker for a reason—this magnesium supplement helps with constipation, sleep and stress. The code POSTPARTUM will save you 10% on your purchase. This is an affiliate link, which means I may earn a commission if you choose to purchase.

💤 Magnesium & Sleep: Is It the Magic Fix?

Magnesium helps regulate melatonin (your sleep hormone) and supports the nervous system to help you wind down. While it’s not magic, many postpartum moms find they fall asleep easier and sleep more deeply—even with night feedings. 

Pair it with a consistent bedtime routine for the best results.

🧘 Magnesium for Stress & Mood Support Postpartum

Feeling anxious or constantly “on edge”? Magnesium may help regulate cortisol, your body’s stress hormone, and calm your nervous system.

It’s not a substitute for therapy or medical care, but it can be a helpful piece of the puzzle. Inside my programs, we combine supplements like magnesium with targeted nutrition, daily routines, and emotional wellbeing tools to support moms holistically.

💩 Can Magnesium Help with Postpartum Constipation?

Yes! Magnesium citrate, in particular, can help get things moving by pulling water into your intestines—creating a gentle laxative effect.

• Safe for occasional use

• Combine with hydration + fiber for best results

• Talk to your provider if daily use becomes necessary

📖 Want a deeper dive? Read my Postpartum Constipation blog post

❓ FAQs: Magnesium & Postpartum Health

• Can I take magnesium while breastfeeding?
  Yes, in appropriate forms and doses. Always check with your provider.

• Will it affect my baby through breastmilk?
  Magnesium transfers into milk in very small amounts and is not considered harmful.

• When’s the best time to take it?
  Evening is ideal—especially if you’re using it for sleep or stress support.

• What if it gives me diarrhea?
  Try switching to magnesium glycinate, which is gentler on the gut.

• What if I’m already taking a prenatal or postnatal vitamin?
  Many prenatals contain only a small amount of magnesium. You may still benefit from more—just double-check your total intake with your provider.

Does magnesium count toward my daily nutrient goals?
Yes! Just like other micronutrients, it supports your overall health and can help with symptoms—but it’s not a substitute for a solid postpartum nutrition plan.

🧠 Final Thoughts from a Postpartum Dietitian

Magnesium is one of the most helpful—and often underused—tools for postpartum wellness. From stress and sleep to digestion and mood, it can make a noticeable difference.

My advice? Start with food first. But if you’re still struggling with symptoms, a high-quality supplement might help.

👉 Want personalized support for sleep, stress, digestion, and weight loss while breastfeeding? You can book a 1:1 session to get tailored guidance for your postpartum journey.