We often see magnesium oxide added to fertility vitamins. However, it is not as well absorbed as other forms. Instead, choose a source containing magnesium citrate or
For Fertility
Women under 30 years old should take 310mg, increasing to 350mg during pregnancy. If you are deficient, it's likely your doctor will prescribe a higher dose to correct the deficiency.
For regular daily intake, the ideal amount of magnesium is roughly 320mg. Having a little more magnesium while trying to get pregnant is a good idea to consider, though it's best for women not to overdo it. In these cases, roughly 350mg to 360mg is most ideal.
Besides signs and symptoms, we can also test for low magnesium via a twenty-four-hour urinary minerals assessment combined with a blood calcium level. Additionally, magnesium intake is among other essential nutrients and minerals for conception and pregnancy.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Magnesium Glycinate: great for calming, helping with sleep and hormone balance.
When you take magnesium before bed, magnesium can also help you get a restful night's sleep, which is THE most critical lifestyle component to optimal fertility. Magnesium helps balance fertility hormones progesterone and estrogen.
Vitamins to conceive a girl
The study that looked at diet also had participants take magnesium, calcium and Vitamin D supplements in addition to their prenatal vitamins. The study reported that the women who took these supplements — in addition to their diet and timing of sex — gave birth to baby girls.
Which form of magnesium is best for pregnancy? Most forms of magnesium are safe in pregnancy, but we would recommend magnesium bisglycinate, chloride, or citrate as they are well absorbed and have a low risk for causing diarrhea.
Omega-3s: Omega-3s can be helpful for men and women, by countering inflammation throughout the body thereby promoting overall health as well as boosting men's sperm motility and helping achieve pregnancy in women over the age of 35. Omega-3s may help the overall egg quality in women trying to conceive.
Incorporate whole grains, lean meats, leafy greens, fresh vegetables, fruit and nuts in your diet to give your body what it needs to support your eggs. Avoid processed foods and meats when possible and limit your salt and sugar intake.
As magnesium is a co-factor in multiple steps in converting the food we consume to ATP, having adequate levels of magnesium directly impacts how much energy is accessible to create good-quality eggs and sperm.
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
Magnesium fuels healthy mitochondria which are important for hormonal health because steroid hormones are made in the mitochondria. Magnesium normalizes the action of progesterone on the central nervous system, which is how it relieves symptoms of PMDD, migraines, and perimenopause.
Magnesium has a clear positive impact on hormonal health, offering support for things like sleep, mood and premenstrual syndrome. From regulating your sleep cycle to increasing sleep efficiency, why not discover the benefits of magnesium on sleep for yourself?
CoQ10, Omega-3 and Melatonin, are the three key supplements that may be used to help improve your egg quality and overall fertility.
Hormone creation - magnesium actually makes your hormones progesterone, estrogen and testosterone, so if you're getting into perimenopause or are just off the Pill and your levels are low, it can be your best friend.
One study also suggests that magnesium is vital for spermatogenesis (the production of sperm) and sperm motility. Therefore low magnesium levels may negatively affect pregnancy outcomes as well as sperm health and production.
The ones that are best absorbed and are more bioavailable include magnesium aspartate, glycinate, citrate, lactate, and chloride forms. Magnesium oxide and magnesium sulfate are generally not absorbed as well.
Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely. During pregnancy, this product should be used only when clearly needed.