Magnesium in pregnancy: benefits for sleep and leg cramps

Magnesium is one of the most common nutrient deficiencies in pregnancy and one of the least discussed. It plays roles in over 300 enzymatic reactions, supports muscle and nerve function, regulates blood sugar, and contributes to bone development. Two specific pregnancy complaints that magnesium frequently helps: leg cramps (nocturnal leg cramps are extremely common in the third trimester and often respond well to magnesium supplementation) and sleep quality (magnesium glycinate in particular has a calming effect on the nervous system and helps with sleep onset).

Most prenatal vitamins contain some magnesium but often not enough. Good dietary sources include dark chocolate, pumpkin seeds, almonds, spinach, and black beans. Ask your provider before adding a supplement.