Magnesium, Fertility, and Pregnancy: Which Magnesium is Best?

Magnesium has a reputation as the do-it-all mineral that helps with sleep, stress, digestion, muscle recovery, and even brain health. For good reason—Magnesium is essential and plays many roles in the body. From muscle relaxation and sleep support to blood sugar balance and bone strength, it contributes to nearly every system in the body. Learn more about what Magnesium is, what it does, and which form is best depending on your goals—including whether a Magnesium supplement can support fertility and pregnancy.

What is Magnesium? 

Magnesium is an essential mineral, which means your body can’t make it on its own, you have to get it from food or supplements. It’s involved in over 300 processes in the body, from energy production to hormone signaling to DNA synthesis. In other words, Magnesium is a behind-the-scenes powerhouse keeping things running smoothly.

What does Magnesium do for the body?

Magnesium is involved in almost every bodily system. Getting enough Magnesium is essential, and low levels have been associated with chronic diseases like migraines, Alzheimer's disease, stroke, high blood pressure, cardiovascular disease, and type 2 diabetes.

Magnesium helps:

• Muscle and nerve function: It promotes relaxation, reduces muscle cramps, and helps regulate the nervous system.

• Energy production: Magnesium powers cellular metabolism and supports brain function.

• Sleep: Can contribute to sleep quality (particularly for people with fibromyalgia) 

• Digestion: Helps healthy gut motility (keeps your bowels running smoothly).

• Cardiovascular health: Magnesium helps maintain normal blood pressure and vascular tone (how constricted vs relaxed your blood vessels are)

• Glucose metabolism: It can manage insulin secretion and sensitivity, helping glycemic control and lowering the risk of type 2 diabetes and metabolic syndrome.

• Bone strength: Magnesium is essential for bone mineralization and long-term skeletal health, including the possible prevention of osteoporosis.

Does magnesium help you sleep?

The data is mixed on this one. Observational studies show that people with higher Magnesium intake report better sleep quality. But clinical intervention trials are less consistent—the one consistent finding is that Magnesium helps you fall asleep faster (by about 17 minutes!). Certain groups, like people with fibromyalgia, may have clearer benefits, with research showing Magnesium supplementation is linked to improved sleep quality and less daytime fatigue. And we do know that Magnesium can help with muscle relaxation, which may help you drift off quickly at bedtime. The bottom line? If you feel like Magnesium improves your sleep, that’s a good enough reason to use this safe and essential mineral before bed.

How much Magnesium should you get per day?

Magnesium requirements are different depending on sex and life stage. Adult females should be aiming for about 320 mg of Magnesium per day, and this increases to 350 mg per day in pregnancy. The recommended daily intake (RDA) of Magnesium for adult males is higher, coming in around 420 mg per day. And, unfortunately, less than 50% of people meet their Magnesium RDA through dietary sources alone, which makes supplementation of the mineral important.

What are the different types of Magnesium supplements?

Different forms of Magnesium have different benefits and influence different biological actions. Picking the right one for your goals is important.

Magnesium Glycinate / Bisglycinate: Has high bioavailability and is less likely to cause digestive side effects like diarrhea. It’s often used for muscular relaxation, anxiety, and to ease sleep disturbances.

Magnesium Citrate: Also highly absorbed, but with a mild laxative effect—it’s a good option for quick correction of low Magnesium.

Magnesium Oxide: It’s less absorbable but is an effective (and affordable!) osmotic laxative. It’s actually a first-line recommendation for chronic constipation by the American College of Gastroenterology. 

Magnesium Threonate: This formulation of Magnesium is designed to enhance delivery to the brain, improving cognitive function, including memory and learning. 

Find 200 mg Magnesium Bisglycinate in the Calcium + Magnesium + Vitamin D Boost and 20 mg Magnesium Citrate in many of our prenatal products, including the Female Fertility Power Prenatal Pack and the Complete Prenatal Pack.

What foods have Magnesium? 

If you follow a Mediterranean-style diet, the good news is you’re already eating some of the best dietary sources of Magnesium. Leafy greens are a rich source of the mineral, along with nuts, seeds, and whole grains. 

Foods high in Magnesium: 

• Leafy greens (spinach, kale)

• Nuts (almonds, cashews) 

• Seeds (pumpkin, chia, sunflower)

• Legumes (beans, lentils)

• Whole or unrefined grains (brown rice, quinoa, oats)

• Potatoes

Does Magnesium help with fertility?

Magnesium, on its own, is not directly related to improved fertility outcomes. But, because we do know its importance in overall health and bodily function, it’s still recommended to make sure you aren’t deficient, especially when you’re trying to conceive.

Does Magnesium help with female fertility?

For females, Magnesium is essential for reproductive health and may play a role in egg quality, ovulation, and hormonal regulation (though more research is needed). We also know that Magnesium can contribute to processes that affect fertility—like quality sleep, better gut health (which also contributes to vaginal health), and cellular energy (which affects egg quality). 

Does Magnesium help with male fertility? 

In males, the research is similar—there’s no study showing a direct link between sperm health and Magnesium, but it does affect overall health, which can contribute to better fertility outcomes. Magnesium is important for energy metabolism and reducing oxidative stress, which can support sperm health. Making sure you aren’t deficient is key here, and including other minerals (like Selenium and Zinc) and antioxidants (like CoQ10) can help give sperm health a boost.

Can you take Magnesium during pregnancy?

Magnesium is considered safe in pregnancy—studies show that doses ranging from 300 to 1,000 mg daily (from both dietary and supplement sources) are safe and can prevent deficiency. Magnesium deficiency, on the other hand, can have negative impacts: it's linked with an increased risk of gestational hypertension, preeclampsia, preterm birth, and fetal growth restriction. Preventing Magnesium deficiency in pregnancy is important.