Natural Calm Magnesium is a popular supplement used to promote relaxation and improve bowel regularity. For pregnant individuals considering its use, the primary concern is the safety of adding this highly bioavailable form of magnesium to their diet. While magnesium is required for a healthy pregnancy, the safety of any over-the-counter supplement, including Natural Calm, must be discussed with a healthcare provider before starting a regimen. Consulting a doctor ensures the dosage is appropriate and accounts for existing magnesium intake from diet and prenatal vitamins.
The Role of Magnesium During Pregnancy
Magnesium is a mineral involved in over 300 enzyme systems, making it a fundamental nutrient for both mother and fetus. During pregnancy, the body’s demand for magnesium increases to support rapid cellular division and growth. This mineral contributes to the structural development of the baby’s bone tissue and is required for the synthesis of DNA and RNA.
For the pregnant individual, magnesium plays a significant role in maintaining normal nerve and muscle function. It also helps control blood pressure, an important function during gestation. Ensuring adequate intake is important for preventing complications like restricted fetal growth or the risk of preterm labor, as pregnancy can increase the risk of developing a deficiency.
The form of magnesium in Natural Calm is magnesium citrate, which is often preferred because it is highly bioavailable. This means the body can absorb and utilize it efficiently. Magnesium also supports energy production and helps regulate blood glucose control, both of which are taxed heavily during pregnancy.
Safety Considerations for Supplement Use
While magnesium from food sources is generally safe because the kidneys eliminate excess amounts, high-dose supplementation requires caution. The Recommended Dietary Allowance (RDA) for pregnant individuals aged 19 to 30 years is 350 mg per day, and 360 mg per day for those 31 to 50 years. The RDA includes the total amount obtained from all sources, including food, beverages, and supplements.
To ensure safety, the Food and Nutrition Board (FNB) established a Tolerable Upper Intake Level (UL) for supplemental magnesium at 350 mg per day for all pregnant adults. This UL applies only to supplemental magnesium, not the magnesium naturally present in food. Exceeding this limit increases the risk of adverse effects.
Excessive supplemental intake often leads to gastrointestinal side effects such as diarrhea, nausea, and abdominal cramping. This laxative effect is why magnesium citrate is popular, but it also signals that the dosage may be too high. In rare instances, excessive intake can lead to hypermagnesemia, a condition where magnesium levels are too high, though this is more likely in individuals with impaired kidney function. Pregnant individuals should not exceed the supplemental UL without professional supervision, especially since many prenatal vitamins already contain magnesium.
Common Pregnancy Conditions Magnesium Supports
Many pregnant individuals seek magnesium supplements to help manage common discomforts. One frequent complaint is painful leg cramps, and magnesium is often used to alleviate these symptoms due to its role in muscle relaxation. Taking a supplement may reduce the frequency and severity of these cramps.
Magnesium citrate has an osmotic effect, drawing water into the intestines, which softens stool and acts as a gentle laxative. This is particularly helpful for managing pregnancy-related constipation, which affects many expectant mothers due to slowed digestive transit.
Magnesium’s ability to support nerve function and muscle relaxation also contributes to an overall sense of calm. For individuals struggling with sleep, it is frequently used to promote restfulness and reduce nighttime restlessness. When using Natural Calm for these symptoms, the dosage must be carefully monitored to prevent excessive gastrointestinal side effects.