Magnesium plays an important role in the human body. In fact, it is involved in over 300 processes that allow the body to function properly. These processes include energy metabolism, insulin production, muscle control, bone formation, and even the regulation of the cardiovascular system.
This is for normal cases, though. As for pregnant women, magnesium has a lot more to offer. This is why the magnesium requirement is much higher during pregnancy. It helps women in various ways, especially during pregnancy since the body has to go through a lot of changes.
The Effect of Magnesium On Babies
During pregnancy, the intake of magnesium will either benefit the baby or not. If you are concerned with the side effects or adverse impacts on the baby’s health, then you can already relax since there are none at all.
As per experts, sufficient magnesium intake helps the growth of the fetus. Also, it improves fetal circulation, especially when the supplementation is taken orally.
There is one study, as well, that reveals the effects of magnesium intake on newborn babies. It is found that mothers who took enough of the mineral during pregnancy have newborn babies who sleep on much better cycles.
Good Sources of Magnesium
There are tons of foods that contain high amounts of magnesium. Keep in mind that even in the normal and standard diet, most people are not reaching their required magnesium everyday due to the quality of the source.
So, if you want to focus on your magnesium intake during your pregnancy, these are the following sources that are, not only magnesium-rich but also healthy:
- Dark, green leafy vegetables (Spinach, Kale)
- Green vegetables (Artichoke, Cabbage)
- Eggs
- Tofu
- Nuts and Seeds
- Fruits (Avocados, Bananas)
- Mushrooms
- Dark Chocolate
- Bran Cereal
- Legumes
If you are watching your weight and you are discouraged to eat these foods – don’t. It is worth noting that during pregnancy, the foods that you eat will be crucial. So, if you are intending to achieve your fitness goals by losing drastic weight – quit it now as it won’t help. Your phentermine prescription won’t help you either.
There are also many magnesium supplements out there. Always consult with a doctor before starting a new supplement.
Magnesium Amount Needed During Pregnancy
The recommended amount of magnesium for pregnant women is at the range between 310 mg and 360 mg. Some experts would advise reaching more than 310 mg of magnesium on a daily basis, especially if you secrete and urinate a lot.
Keep in mind that during pregnancy, the body undergoes a lot of changes. And this causes the body to require more magnesium to function properly.
For mothers who breastfeed, the magnesium requirement is a little higher since the breast milk you provide to your newborn will always include a significant percentage of the overall magnesium in your body.
Benefits of Magnesium During Pregnancy
As mentioned, magnesium intake has no adverse effects on your health and on the baby’s. It’s either positive benefits or none at all. So, here are some of the things that you will get to have when you reach your daily magnesium requirement:
- Eases Nausea
When you are magnesium deficient, one of the most common symptoms is nausea. Whether you are pregnant or not, you will certainly feel nauseous if you don’t meet your daily requirements. That said, it only makes sense as to why you need to reach the ideal and suggested amount of magnesium.
It is worth noting, though, that there is yet to prove in this conclusion. As it happens, there are no conclusive studies yet to support this claim. Even so, many pregnant women attest that meeting their daily magnesium requirements has reduced their morning sickness effectively.
- Reduce Stress and Anxiety
During pregnancy, hormonal changes are very apparent. This is why mood swings and stress are very evident. Accordingly, knowing that you are deficient in magnesium and other minerals that your baby will need inside your body can certainly contribute to the overall stress and anxiety that you are feeling.
Also, studies and research shows that people who do not meet their daily magnesium requirements are more prone to anxiety, despite not having the condition before.
- Lowers Blood Pressure
Magnesium regulates and lowers the blood pressure. And this is very crucial for pregnant women as having a high blood pressure may endanger the mother and the baby inside the body.
As per data, preeclampsia is a very dangerous complication during pregnancy. And this happens by a combination of protein-presence in the urine and high blood pressure.
Thankfully, magnesium can cancel all the risks of obtaining this complication. Pregnant women who consume and reach their magnesium requirements actually show that they are less likely to develop the said complication.
- Relieves Muscle Cramps
Magnesium eases muscle cramps. In fact, if you always experience cramps, there is a huge chance that you are not consuming enough foods that are rich in this mineral. So, definitely, this is a good remedy.
As for pregnant women, this is very suitable since this period will make you very prone to cramps. Typically, cramps and ligament pains are very common in pregnancy since this is caused by the stretching of the muscles around the uterus. In short, the baby grows inside of you, which makes you more prone to cramps.
But, thankfully, magnesium causes the muscles to relax and stretch. Hence, you may effectively reduce the chances of experiencing cramps and pains.
- It Prevents Insomnia
Magnesium helps you get better and quality sleep. This is because it helps you maintain and regulate the levels of GABA neurotransmitter, which is basically the responsible one for your sleep. And this is very much needed during pregnancy. As it happens, insomnia is very common in this period.
Although upping your magnesium intake won’t stop the baby inside of you from moving and kicking, meeting your mineral requirements will certainly promote good sleep.
A good options is Mary Ruth’s Nighttime Multimineral, which delivers both essential nutrients as well as magnesium for a good night’s rest. Always check with your doctor before starting a new supplement.
- Relives Pains and Aches
Similar to muscle cramps, experiencing pains and aches are very common during pregnancy. This will be much more apparent when you are approaching your due date.
But, as per claims made by experts, magnesium, alongside calcium, helps ease the pain and aching caused by pregnancy. Also, it helps promote flexibility, which will then allow you to decrease the risk of fractures and other incidents that may cause harm to you and the baby.
Up Your Magnesium Intake Today
Whether you are pregnant or not, upping your magnesium is a must, especially if you don’t regularly meet your mineral requirements. But, focusing on pregnant women, it is important that you put priority on your health, which includes your diet, fitness routines, and vitamins and minerals intake. And magnesium is one of the minerals that you should put an eye on.
I def took a lot of magnesium when I was pregnant! 🙂
There are so many benefits that you can get from magnesium. I used it when I was pregnant and it helped me a lot with my sleep.
I don’t this information, thanks for sharing!
I’m not pregnant but I have sleep problems and will need to add magnesium to my supplement collection. I’ve had good experiences with iron and zinc supplements and was looking around for something to help me with getting on a regular sleep schedule. I don’t like the idea of taking meds for sleep, so thanks for the helpful info.
I didn’t know you could take it while pregnant. Actually after I gave birth to my oldest, my blood pressure was so high, they gave me magnesium.
i have never been pregnant but i use magnesium myself.it is definitely a huge help with cramps.
Our bodies need only small amounts of trace minerals but even if we only need a small amount, deficiency of it in our bodies can cause an array of health problems. Thanks for writing this article. Pregnant or not, we need magnesium in our diets.
I never knew that magnesium had so many health benefits. Now that I know about it, I will surely increase my Magnesium consumption.
Good post for would-be mothers. I had taken a lot of magnesium during my pregnancy. Its really very helpful.
those are great options for mag. i have super low and have to eat certain foods with high mag.
Wow this is great to know for all pregnant women. Magnesium seems like it’s very powerful for pregnancies
Magnesium is an essential mineral required to regulate body temperature, nucleic acid, and protein synthesis with an important role in maintaining nerve and muscle cell electrical potentials. It may reduce fetal growth restriction and preeclampsia as well as increase birth weight.
Im going to take note of this for future reference when I get pregnant someday! Really helpful piece. Thank you for sharing.. <3
Magnesium can do wonders! Just take it as prescribed by your doctor and also follow their instructions. Take care!
I have recently started taking Magnesium tablets as i started to get cramps in my legs but since ive taken them i havent had the problem since
This is quite a useful for all those expecting. Magnesium is an important element in the body for all. It is in 100s of enzymes that body produces for various activities.
My mom was told to take magnesium during her last pregnancy because she needed it for bone strength. It’s really helpful as a supplement.