Magnesium & Nitric Oxide: The Pregnancy Superpower You Didn’t Know You Needed
- Annelisa McCavera
- Jan 30
- 4 min read
During pregnancy, your body undergoes incredible transformations to support both you and your baby. One of the most overlooked but essential elements in this process is nitric oxide (NO)—a natural gas molecule that plays a critical role in circulation, blood pressure regulation, and even labor progression. Not to be confused with the laughing gas, a very different chemical.
And guess what? Magnesium is a key player in nitric oxide production! This powerhouse mineral boosts NO levels, improves blood flow, and may even help reduce complications like high blood pressure and pre-eclampsia.
In this blog, we’ll explore:
✔ How nitric oxide supports pregnancy and labor
✔ Magnesium’s vital role in NO production
✔ The best foods, supplements, and habits to boost both naturally
✔ Scientific studies that back up these benefits
What Is Nitric Oxide and Why Does It Matter in Pregnancy?
Nitric oxide (NO) is a vasodilator, meaning it helps relax and widen blood vessels. This is crucial during pregnancy because:
It increases blood flow to the placenta, ensuring your baby gets enough oxygen and nutrients.
It helps regulate blood pressure, reducing the risk of pregnancy-related hypertension.
It supports fetal development, especially in lung and cardiovascular health.
It aids in cervical ripening, which is essential for labor progression.
A study published in The Journal of Clinical Investigation states that nitric oxide plays a major role in maintaining proper blood circulation during pregnancy. Without enough NO, uteroplacental blood flow can become restricted, leading to complications.➡ Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2642951/
Magnesium: The Secret Weapon for Boosting Nitric Oxide:
How Magnesium Enhances NO Production
Magnesium is essential for over 300 biochemical reactions in the body, including the production and function of nitric oxide. Here’s how:
✔ Increases NO production – Magnesium stimulates the enzyme that produces nitric oxide, boosting levels naturally.
✔ Relaxes blood vessels – It acts as a natural calcium channel blocker, reducing vascular resistance and increasing blood flow.
✔ Prevents high blood pressure – Magnesium has been shown to help lower hypertension and pre-eclampsia risks, partly due to its effect on NO.
A study in The Journal of Hypertension confirms that magnesium supplementation increases NO levels and improves vascular function.➡ Source: https://onlinelibrary.wiley.com/doi/10.1111/j.1751-7176.2011.00538.x
Top Foods That Boost Both Nitric Oxide and Magnesium
To get the best of both NO and magnesium, focus on these powerhouse foods:
Leafy Greens
✔ Spinach, kale, and arugula are high in nitrates, which the body converts into nitric oxide.
✔ Also rich in magnesium for double the benefits!
Beets & Beet Juice
✔ One of the most powerful nitric oxide boosters.
✔ A study found that drinking beet juice significantly increases NO levels.➡ Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710401/
Nuts & Seeds
✔ Almonds, walnuts, chia, flaxseeds, and pumpkin seeds provide L-arginine, a building block for nitric oxide.
✔ High in magnesium, essential for NO production and blood flow.
Citrus Fruits
✔ Oranges, lemons, and limes are high in vitamin C, which helps preserve nitric oxide levels in the body.
Dark Chocolate (85%+ Cacao)
✔ Contains flavonoids that enhance nitric oxide bioavailability.
✔ Rich in magnesium for added vascular benefits.
Supplements to Consider
If you struggle to get enough NO-boosting nutrients from food, supplements can help. Always consult your healthcare provider before adding supplements during pregnancy.
1. Magnesium Glycinate & Malate
✔ Supports nitric oxide production and improves blood circulation.
✔ Can help with muscle relaxation, better sleep, and reduced cramping.
(Our favorite is natures answer found easily on magnesium, thought the dosage is low so we are working on creating our own!
2. L-Arginine
✔ An amino acid that directly contributes to NO synthesis.
✔ Research shows that L-arginine supplementation reduces pre-eclampsia risk.➡ Source: https://www.bmj.com/content/342/bmj.d2901
3. L-Citrulline
✔ Converts into L-arginine in the body, boosting NO production and improving circulation.
Lifestyle Habits That Naturally Increase NO & Magnesium Levels
1. Exercise & Movement
✔ Walking, prenatal yoga, and squats stimulate NO production and keep blood flowing.
✔ Magnesium levels drop with stress, so movement helps keep them balanced.
2. Nasal Breathing
✔ Breathing through your nose (instead of your mouth) increases nitric oxide naturally.
✔ Try deep diaphragmatic breathing or alternate nostril breathing for an added boost.
3. Hydration & Electrolytes
✔ Magnesium helps retain NO, but dehydration can lower both levels.
✔ Drink plenty of water and consider electrolyte-rich drinks if needed.
The Big Takeaway
Pregnancy is an incredibly demanding time for your body, and ensuring optimal nitric oxide and magnesium levels can make a huge difference in your health, your baby’s well-being, and even labor progression.
✔ Nitric oxide improves circulation, lowers blood pressure, and supports labor.
✔ Magnesium plays a critical role in producing and maintaining NO levels.
✔ The right foods, supplements, and lifestyle habits can naturally boost both.
By incorporating these simple but powerful strategies, you can support a healthier pregnancy, reduce complications, and even have a smoother birth experience.
Sources & Further Reading:
Nitric Oxide in Pregnancy & Uteroplacental Circulation
Beetroot Juice & Nitric Oxide: Effects on Circulation
Magnesium & Nitric Oxide: A Cardiovascular Connection
➡ https://onlinelibrary.wiley.com/doi/10.1111/j.1751-7176.2011.00538.x
L-Arginine Supplementation in Pregnancy & Pre-eclampsia Prevention
Have you tried any of these NO-boosting or magnesium-rich foods during pregnancy? Let us know in the comments!
Sincerely, a Meraki Mother.
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