I was lucky to be perfectly healthy throughout my pregnancy. I experienced relatively mild morning sickness and had mostly no other symptoms to complain about aside from the usual aches, pains, and a bit of fatigue.
However, the bigger I got, the more I found myself plagued by one symptom that drove me absolutely up the wall. Right around my second trimester, it struck: Just as I was about to fall asleep, my legs would twitch and spasm, making it pretty much impossible to relax and drift off.
At first, I almost convinced myself I was imagining my legs had a life of their own. But the more it happened, the more certain I was that my body was turning on me in my hour of need. Not cool, body. Not cool.
Usually exhausted from waddling around all day with my swollen belly, especially as I approached the end of my pregnancy, I tried to take lots of naps and get myself to bed early. But my tense, tingly legs had other plans.
Though moving around helped ease the crampy discomfort, I wanted more than anything to be still and get some much-needed beauty sleep. I’d eventually nod off, but not without major delays (and annoyance). If I woke during the night, the process started all over again.
I mentioned this to my midwife, and she immediately nodded with recognition. According to research, about 21 percent of pregnant people experience symptoms like these, likely due to hormonal changes or vitamin and mineral deficiencies (particularly related to iron, vitamin D, folate, and magnesium).
My midwife suggested I try magnesium glycinate. I trusted her many years of experience—and, frankly, I was ready to try anything. Once I did, I never looked back.
All About Magnesium Glycinate
Magnesium glycinate is one of many forms of magnesium you can take as a supplement. Each form has its own benefits, and magnesium glycinate, specifically, is known for its ability to support sleep, promote muscle relaxation, and help ease stress while being gentle on digestion. It’s made by combining magnesium with the amino acid glycine.
It’s best to take magnesium glycinate at least a half hour before bedtime, especially if you’re using it for sleep support, because it may make you feel uber-relaxed and even a little groggy. Generally, a safe daily dosage of magnesium glycinate ranges from 240 to 420 milligrams per day for adults, depending on individual needs. (Excessive amounts may cause mild side effects like diarrhea or nausea.)
Magnesium To The Rescue
Throughout the rest of my pregnancy, I added magnesium glycinate powder to a cup of warm water each night and drank it like a pre-bedtime tea. From the get-go, my creepy crawly legs settled down—and never disrupted my sleep again.
Not only did supplementing with magnesium glycinate stop my legs from throwing off my bedtime routine, but I noticed I also fell asleep faster and slept for longer when taking it. I was also pleasantly surprised to find it even soothed my overactive nerves throughout the day. This was an amazing perk for an anxious budding mama!
After my pregnancy, I continued to take magnesium glycinate to help manage occasional sleeplessness and soothe my frazzled new-mom nerves. At first, I tried to putter and “get stuff done” while my son napped, but eventually, I realized I needed rest, too. Magnesium glycinate helped me drift off during the day when my mind was busy thinking about all the things I “should” be doing.
Read More: 6 Ways To Get More Magnesium Into Your Body
When my son was a bit older and I returned to my strength training routine, I noticed that next-day muscle soreness was almost nonexistent while taking magnesium glycinate. I felt great after working out and was able to challenge myself without feeling stiff-limbed and tender to the touch the following day.
Only once since my pregnancy have my tingly bedtime legs returned. It was after a very rare day during which I went a little overboard on caffeine (which, it turns out, can lead to magnesium loss). As my legs became spazzy and uncomfortable when I laid down to sleep, I knew exactly what to do: I went for my magnesium glycinate! Not long after taking my supplement and walking around a bit, I drifted off into a sweet, spasm-free slumber.
Going Steady With My Favorite Mineral
Since my pregnancy, I’ve kept magnesium glycinate a part of my daily routine because I’ve found I’m a happier, healthier person with it in my life. When the going gets tough and I find myself tense or stressed, magnesium helps me find calm. (Yep, stress depletes magnesium, too!)
In recent years, I’ve become a magnesium aficionado, trying just about every form out there. Still, though, magnesium glycinate remains my number one. These days, my go-to brand is Trace Minerals because I trust the quality of their products, and they offer multiple products to suit my needs.
Read More: 7 Signs You’re Not Getting Enough Magnesium
When I want a soothing drink as I wind down for bed, I reach for their Magnesium Glycinate Powder. The sweet flavor and gentle fizz make for the perfect cuppa before sleep. For general use, I use their Liquid Magnesium Glycinate. I usually add it to my jumbo water bottle and enjoy the lemon-lime flavor as I sip throughout the day. If I’m going out of town, I find it’s often easiest to meet my mineral needs by taking a capsule, so I pack the Magnesium Glycinate capsules in my bag.
Of course, there are lots of other brands, flavors, and forms of magnesium glycinate out there, so there are plenty of ways to experiment and find what works best for you.
The Bottom Line
It’s not often that a supplement has immediate, measurable results, but that’s how magnesium glycinate works for me. Ever since those jerky, jolty leg days during my pregnancy, it’s provided swift and noticeable relief. I quickly learned this is the case for everything from leg tingles to bowel slow-downs to sleepless nights. It’s a supplement staple that’s non-negotiable for me, and I keep multiple options on hand for whatever life situation comes at me.