Magnesium is one of the important minerals that play a role in many processes and functions in the body. This important mineral plays an important role in the absorption of calcium in the bones and helps regulate the body’s metabolism and glucose metabolism very effectively.
The latest scientific findings of scientists have shown that magnesium is involved in the activation of more than 600 different enzymes in the body.
The daily intake of balanced amounts of magnesium is very useful for dealing with daily stress by strengthening the cardiovascular system and helping to control blood pressure.
Therefore, we will tell you all about magnesium in pregnancy in the rest of this article, so stay with us.
Magnesium is one of the minerals that our body needs, especially during pregnancy. But how much and how to get the calcium that our body needs?
Related article: prenatal vitamins
The benefits of taking magnesium during pregnancy
Magnesium is a nutrient and together with calcium, they work in combination, i.e. magnesium relaxes the muscles in the body and calcium stimulates muscle contraction. Additionally, research indicates that getting enough magnesium during pregnancy can help prevent the onset of uterine contractions prematurely. Magnesium also helps build strong teeth and bones in the fetus.
Magnesium intake during pregnancy
Women of any age need a certain amount of magnesium. In general, the amount and quantity of magnesium consumed by women include the following:
- Women 19 to 30 years old: 310 mg per day
- Women 31 years old and younger: 320 mg per day
- Pregnant women 18 years and younger: 400 mg per day
- Pregnant women 19 to 30 years old: 350 mg per day
- Pregnant women 31 years and older: 360 mg per day
- Breastfeeding women 18 years and younger: 360 mg per day
- Breastfeeding women 19 to 30 years old: 310 mg per day
- Breastfeeding women 31 years old and older: 320 mg per day
It is also not necessary to take the recommended amount of magnesium every day. You can plan to average that amount over several days or a week.
Magnesium supplement during pregnancy
It is not difficult to provide the magnesium needed by your body with a healthy and varied diet, and magnesium is included in some supplements during pregnancy.
But if your diet is not very good or you cannot eat much because of morning sickness, you may suffer from magnesium deficiency. If you think you are not getting enough magnesium, talk to your doctor about taking a supplement first.
Magnesium deficiency is rare, but symptoms include nausea, vomiting, loss of appetite, fatigue, insomnia, muscle stiffness, poor memory, irregular heartbeat, and weakness.
What are the complications of magnesium deficiency in pregnancy?
Cramps in the leg muscles and vague abdominal pains are the most common complaints of pregnant women during this period, which can occur due to a decrease in magnesium levels in the body. Also, irregular heartbeat and feeling weak and tired are other symptoms of magnesium deficiency in the body.
While these side effects are not very alarming, you should listen to your body and be aware of these symptoms. For this purpose, you can make sure you are not suffering from magnesium deficiency during pregnancy by doing a simple blood test.
Severe deficiency of this important mineral in pregnancy leads to severe uterine irritability and, consequently, uterine contractions, while the early onset of uterine contractions in some cases leads to the risk of preterm delivery in pregnant mothers.
The insufficient level of magnesium, in addition to weakening the body against cardiovascular diseases, also increases the risk of hypertension during pregnancy. Furthermore, magnesium deficiency is known to be one of the effective factors in increasing the risk of preeclampsia and aggravating morning sickness in pregnant women.
As soon as the required amount of magnesium is received during pregnancy, all symptoms are resolved and no problems and complications remain in the body. Therefore, receiving daily and balanced amounts of magnesium during pregnancy is very necessary to ensure the health of the mother and the fetus during this period.
How much magnesium does the body need during pregnancy and breastfeeding?
The German Nutrition Association recommends a daily intake of 310 mg of magnesium for expectant mothers. This number is slightly higher than the recommended amount of magnesium consumption for non-pregnant women over 25 years old.
One of the reasons for this is that following extensive hormonal changes in pregnant mothers, more magnesium is excreted through the urine during this period. On the other hand, sufficient magnesium consumption in pregnant mothers is of great importance due to the important role of this element in the process of cell division and fetal growth.
During the last trimester of pregnancy, the fetus’s body stores about 7 mg of magnesium in growing bones and muscles. During breastfeeding, the body’s need for magnesium continues to increase and reaches 390 mg per day.
The reason for this is that the mother transfers a large amount of magnesium to her baby through breastfeeding. Breast milk contains an average of 3 mg of magnesium per 100 ml. Magnesium is one of the essential biofactors in the growth of the child, which is supplied through the mother’s milk during this period.
How long should we take magnesium supplements during pregnancy?
In order to prevent the risk of magnesium deficiency, it is better to increase your magnesium intake to recommended levels before trying to get pregnant.
Many doctors recommend that you continue to consume enough magnesium every day, especially during pregnancy and until the end of breastfeeding.
In this way, the amount of magnesium in the body of the mother and the fetus will certainly be maintained at the required and recommended levels, especially during the first trimester, which is the most sensitive period of pregnancy.
What are the best dietary sources of magnesium?
All kinds of nuts and oil seeds are among the rich sources of magnesium. Meanwhile, sunflower seeds and flax seeds contain the highest amount of this important mineral with 420 and 350 mg of magnesium per hundred grams, respectively.
Similarly, wheat germ and oats also contain significant amounts of magnesium. Consuming a portion of muesli a day with two additional pieces of banana (every 100 grams of banana contains 45 mg of magnesium), especially if combined with the daily consumption of one or two glasses of mineral water rich in magnesium, can provide a large part of your daily requirement of this mineral.
However, since the human body cannot absorb enough magnesium from plant sources, the magnesium intake in one-third of women is less than the recommended daily amounts. The reason for this is that compounds called phytates, often found in plant food sources, combine with magnesium and prevent the complete absorption of this mineral in the body.
Magnesium in pregnancy for sleep
Treating insomnia during pregnancy can be a challenge, with few safe prescription options available. One promising option is magnesium, which has been shown to improve sleep quality, particularly in the case of restless–leg syndrome, and it is safe in the dose of 360 ml per day in pregnant women.
Because a high intake of this mineral reduces its absorption in the body. Also, excessive consumption of magnesium in pregnant mothers can lead to some side effects, including laxative effects in the body, which reduces constipation, which is a common complication during pregnancy. Taking small doses of magnesium during pregnancy can easily prevent this complication in people. For example, to meet the body’s need for the recommended amounts of magnesium, you can dissolve an effervescent granular tablet in 500-750 ml of water and consume it throughout the day. Also, consulting with your doctor will help you use medicines and supplements that contain adequate amounts of magnesium and avoid excessive consumption during this time.
What are the side effects of consuming too much magnesium during pregnancy?
final word
Although magnesium deficiency in the body is not a common disease, it can cause problems for the mother and the fetus, especially if magnesium does not reach the body in the required amount during pregnancy.
In this article, the importance of magnesium in maintaining the health of the fetus and mother was fully described. By following a healthy diet, you can say goodbye to magnesium deficiency in the body forever.
Using supplements containing magnesium can also be a very good way to supply this element to the body; Provided that you use it according to the doctor’s instructions, especially during pregnancy.
