Magnesium is an essential mineral during pregnancy because it promotes muscle relaxation and helps relieve common leg cramps. It also plays a vital role in preventing serious complications such as high blood pressure, pre-eclampsia, and preterm labor.
A woman's nutritional needs increase significantly during gestation to support the baby's growing body. Because magnesium is involved in so many developmental functions, pregnant women face a higher risk of developing a deficiency.
You can find magnesium naturally in foods like milk, nuts, and flaxseed, or take it as a supplement. It is important to only use supplements like magnesium sulfate under the direct supervision of your obstetrician.
Health benefits
The primary benefits of magnesium for expectant mothers include:
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Promoting muscle relaxation
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Relieving and controlling muscle cramps
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Preventing high blood pressure during pregnancy
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Reducing uterine contractions
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Lowering the risk of preterm labor
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Preventing pre-eclampsia
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Fighting heartburn
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Improving insulin sensitivity
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Lowering the risk of gestational diabetes
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Reducing the risk of eclampsia in women with pre-eclampsia
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Preventing migraine headaches
Beyond the benefits for the mother, magnesium is a critical nutrient for the baby. It supports healthy bone development, maintains heart and cardiovascular function, and protects the developing nervous system.
Magnesium also plays a role in reducing the risk of intrauterine growth restriction, helping to ensure the baby reaches a healthy size for their gestational age.
Recommended dose
The recommended daily intake of magnesium during pregnancy generally ranges from 350 to 400 mg. However, these requirements vary for each individual based on their specific nutritional needs and age.
You can meet these requirements by eating magnesium-rich foods or by using dietary supplements. Always consult with your obstetrician before starting any new supplement regimen.
Magnesium supplements
The following magnesium supplements are commonly recommended during pregnancy:
1. Magnesium sulfate
Magnesium sulfate is the most common supplement used during pregnancy, particularly for women between 20 and 32 weeks who are at risk for preterm labor.
In some cases, a doctor may continue its use until 35 weeks. However, it is typically discontinued before the 36th week to allow the uterus to contract effectively, which facilitates a smoother delivery and reduces the risk of hemorrhage during a C-section.
In a hospital setting, magnesium sulfate may also be administered intravenously to women with pre-eclampsia. This helps prevent eclampsia and reduces the risk of complications for both the mother and the baby.
2. Magnesium hydroxide
Your obstetrician may recommend magnesium hydroxide to treat constipation or heartburn. This compound acts as both a laxative and an antacid.
In the United States, this is commonly found in over-the-counter forms such as chewable antacid tablets or liquid Milk of Magnesia.
It is essential to use magnesium hydroxide exactly as directed by your healthcare provider. Excessive use can lead to maternal discomfort or diarrhea.
Foods rich in magnesium
To maintain healthy levels, try incorporating these magnesium-rich foods into your diet:
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Nuts: Brazil nuts, peanuts, almonds, or hazelnuts
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Seeds: Sunflower, pumpkin, or flaxseeds
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Fruits: Bananas, avocados, or plums
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Grains: Brown rice, oats, or wheat germ
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Legumes: Beans, peas, or soy
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Vegetables: Broccoli, pumpkin, kale, or spinach
Other excellent sources include salmon and dark chocolate. Maintaining a varied and balanced diet throughout your pregnancy ensures you get the nutrients necessary for your baby’s healthy development.