If you are pregnant and struggling to go to the bathroom, you are not alone. Pregnancy constipation is incredibly common, and many women find themselves wondering if it is safe to take magnesium citrate or other supplements to get things moving again. The short answer is: it depends. Let's break it down so you can have an informed conversation with your obstetrician.
Why Constipation Happens During Pregnancy
Hormonal changes during pregnancy, particularly rising progesterone levels, slow down your digestive system. Add iron from prenatal vitamins, reduced physical activity, and pressure from a growing uterus, and it is no surprise that having fewer than three bowel movements a week becomes a reality for many pregnant people.
The discomfort is real, and the desire for relief is completely understandable. But not every solution that works outside of pregnancy is automatically safe to use during pregnancy.
What Is Magnesium Citrate and How Does It Work?
Magnesium citrate is a form of magnesium bound to citric acid. It works as one of the saline laxatives, pulling water into the intestines to soften stool and make it easier to pass. It is available as an over-the-counter drug in most pharmacies and is commonly used before procedures like a colonoscopy.
As a type of magnesium supplement, it is generally well absorbed by the body compared to forms like magnesium oxide. However, because of its strong laxative effect, the dose matters a great deal, especially during pregnancy.
Is Magnesium Citrate Safe During Pregnancy?
This is where things get nuanced. Magnesium is an essential mineral required for hundreds of processes in the body, including muscle function, nerve signaling, and fetal development.
Magnesium deficiency during pregnancy has been linked to poor pregnancy outcomes, including preterm birth and fetal growth restriction.
That said, magnesium citrate in high doses specifically for bowel movements is a different use case than general magnesium supplementation in pregnancy. Most health professionals advise caution with oral magnesium citrate as a laxative during pregnancy, particularly in the third trimester, because large amounts can trigger uterine contractions or cause adverse effects like nausea and vomiting.
The Food and Drug Administration categorizes magnesium-containing laxatives as generally safe in limited use, but routine or high-dose use is not considered safe without medical guidance. Always speak to your obstetrician or a registered dietitian before you take magnesium citrate while pregnant.
What Type of Magnesium Is Better During Pregnancy?
If you are looking at magnesium supplementation during pregnancy for general health rather than laxative use, there are gentler options to consider. The type of magnesium supplement you choose matters for both effectiveness and tolerability.
- Magnesium gluconate and magnesium citrate in lower doses tend to be better absorbed and gentler on the digestive system.
- Magnesium oxide is poorly absorbed and more likely to cause loose stools.
- Magnesium sulfate (also called magnesium sulphate) is typically used in a hospital setting to manage preeclampsia or eclampsia, not as a daily magnesium supplement.
For daily magnesium intake during pregnancy, research supports oral magnesium supplementation in moderate doses. Studies including randomized controlled trials and randomized controlled trial data have found that magnesium supplementation may support blood pressure during pregnancy, reduce muscle cramps and leg cramps, and contribute to better maternal and infant outcomes.
A notable review on magnesium supplementation, including work by Makrides and Crowther, published in the Cochrane Database of Systematic Reviews, found that magnesium supplementation during pregnancy was associated with reduced risk of preterm birth and fetal growth restriction, as well as better birth weight in some cases. The effect of magnesium supplementation on pregnancy outcome has also been explored in randomized controlled trials looking at gestational diabetes and high blood pressure.
How Much Magnesium Should You Take During Pregnancy?
The daily magnesium recommendation during pregnancy and lactation is around 350 to 400 mg of elemental magnesium per day, depending on age. Your daily dose should ideally come from a combination of food and a prenatal supplement, not solely from a laxative product.
If you are asking how much magnesium you should take for leg cramps or sleep support, daily magnesium citrate in lower therapeutic doses, not the full laxative dose, may help. But again, confirm the right amount with your care team.
Other Safe Constipation Relief Options During Pregnancy
Before reaching for oral magnesium for relief, consider these options that are generally well tolerated:
- Increasing dietary fiber from whole foods
- Drinking more water throughout the day
- Gentle walking to support bowel movements
- Fiber supplements like psyllium or polycarbophil calcium
- Stool softeners like docusate, which are often considered safe to take during the first trimester and beyond
- Lactulose, which is commonly recommended by health professionals in obstetrics and gynaecology
These approaches support your gastrointestinal tract without the risks associated with stronger laxatives.
How Storkling Supports Magnesium Intake During Pregnancy
Getting your daily magnesium during pregnancy does not have to be complicated. our prenatal drink supplement is formulated with clinical guidance to support magnesium levels along with other key nutrients in a nausea-friendly powder format. For pregnant women who struggle with pills or have food aversions, a daily drink is often much easier to stay consistent with than a standard prenatal vitamin routine.
Conclusion
Magnesium citrate during pregnancy can offer short-term constipation relief, but it is not the safest or most practical long-term solution. Magnesium is safe and beneficial in the right form and dose, so speak with your obstetrician before adding any new dietary supplement to your routine. Focus on consistent magnesium intake through food and a well-formulated prenatal supplement like Storkling, which is designed to make daily nutrition simple and manageable throughout every stage of pregnancy.