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You could be wondering ‘Is magnesium good for pregnancy?’ ‘What are the benefits of magnesium during pregnancy?’ and ‘Where can I find magnesium’ if you’re reading this. The most crucial question you may be asking is, ‘Is it safe to consume magnesium during pregnancy?’
The human body requires a variety of essential nutrients to maintain overall well-being and health. One of the key vitamins needed to sustain health, magnesium is in charge of many different facets of our well-being. Magnesium is one of the numerous critical elements that you must consume on a regular basis when you’re pregnant.
Continue reading to find out more about the advantages of magnesium during pregnancy, the risks, and how to acquire magnesium from food.
What is magnesium?
Magnesium is a vital element required for more than 300 bodily functions. It is crucial for the production of body proteins, DNA, muscle and neuron activity, bone development, blood pressure regulation, and blood sugar management.
Nuts, seeds, green leafy vegetables, legumes, and whole grains all contain magnesium, although in rare circumstances a supplement may be necessary.
What are the benefits of magnesium during pregnancy?
Magnesium helps to relax muscles, control body temperature, maintain appropriate blood sugar levels, and contribute to the development of strong bones and teeth. Additionally, it controls heart rate and cholesterol. Furthermore, it can promote deeper sleep and support mood stabilization.
Constipation, cramping, and other minor health issues might develop along the road, especially when pregnant. These, however, are not persistent problems.
There is evidence that magnesium helps to lessen discomfort, and muscular, and leg cramps. The congestion of the intestines brought on by carrying a baby within the body might cause constipation and digestive problems. Periodic constipation can be treated with magnesium, resulting in simpler and more frequent bowel motions.
Finally, preliminary research has indicated that magnesium has a good impact on pregnancy outcomes in terms of preventing pregnancy complications. A reduction in the likelihood of high blood pressure, heart disease, preeclampsia, placental malfunction, premature labor, and low birth weight are some effects.
There are additional ways that magnesium benefits you and your unborn child in addition to the main ones that were already stated.
- Reduces the chance of osteoporosis: Having enough calcium and magnesium in the body may help lessen the possibility of developing bone deterioration later in life.
- These two minerals cooperate with calcium to produce results. Calcium increases muscular contractions, whereas magnesium causes muscle relaxation. The uterus can delay contracting until 35 weeks of pregnancy if the appropriate amounts of magnesium are consumed.
- Cramping is much less during pregnancy. Magnesium cures constipation weakens Braxton Hicks contractions and minimizes cramping.
- During labour, this mineral helps to maintain healthy blood pressure levels and a higher pain threshold, which may make labour more comfortable for you.
- Magnesium has a calming effect and is the greatest treatment for stress and sleeplessness, which are very frequent during pregnancy. In contrast to prenatal vitamin and mineral supplements, doctors typically prescribe them separately.
- Reduces nausea: Along with morning sickness, nausea is the most prevalent illness that may be treated with magnesium.
- Reduces risk of cerebral palsy: A review written in Australia found that giving magnesium sulphate to pregnant women at risk for preterm labour reduced the likelihood that their offspring would have cerebral palsy.
- Treats headaches: Pregnancy-related migraine headaches may be less common if magnesium supplements are used. It aids in opening up tight blood vessels in the brain, avoiding the development of lactic acid that may otherwise result in tension and migraine headache.
Is it safe to consume magnesium during pregnancy?
Yes! It is safe to use magnesium during pregnancy. This mineral is crucial for various bodily functions as well as the growing body of your unborn child.
A randomized control trial research that looked at three groups of 60 women discovered that there are various ways magnesium may help you and your unborn child’s health.
Depending on your age, a different magnesium dosage is advised daily. Always talk to your doctor or other healthcare providers before using supplements.
Maximum levels of magnesium
The NIH states that the top limits for magnesium are as follows:
From birth till age 12: no dose is known.
Ages 1-3: 65 mg
Ages 4 to 8: 110 mg
9–18 years (including females who are nursing or pregnant): 350 mg
19+ years (including females who are pregnant or nursing): 350 mg
Causes of magnesium deficiency and pregnancy symptoms
Women of reproductive age might suffer from magnesium insufficiency. Additionally, magnesium during pregnancy becomes more important. Deficiency during pregnancy may be harmful to both the mother and the unborn child. Typical deficiencies include the following
- Increased demand (pregnancy, high blood pressure)
- GI absorption is subpar
- Increased losses through the digestive and/or renal systems
- Improper dietary intake
High-magnesium content foods
It is advised to initially gain vitamins and minerals from food before using supplements. To increase and guarantee appropriate magnesium intake, it is crucial to incorporate foods high in magnesium into your regular diet.
Generally speaking, foods like greens, nuts, seeds, legumes, and whole grains contain magnesium. What about the magnesium content of various foods? These foods are abundant in magnesium.
168 milligrammes in one ounce of pumpkin seeds
80 milligrammes in 1 oz. of almonds
- 24-27 milligrammes in 1 cup of milk
- Spinach: 78 milligrammes in a cooked half cup
- 50 milligrammes in 1 oz. of dark chocolate.
- Black beans: 12 cups cooked has 60 mg.
- Brown 42 milligrammes of rice per cooked half cup
- 49 milligrammes in 2 tablespoons of peanut butter
- Instant oats: Size of Serving: 1 packet, 36 mg
- 32 milligrammes are present in 1 medium banana.
- No Fat 42 milligrammes in 8 ounces of yoghurt
Conclusion - how much magnesium during pregnancy is too much?
Magnesium in high concentrations from meals is safe since the kidneys remove extra quantities through pee. However, this cannot be stated for magnesium supplements used orally. The FDA advises against consuming more than 350mg of dietary supplements each day.
Magnesium poisoning in the blood can result from excessive intake of magnesium via dietary supplements. Too much magnesium can cause a number of unpleasant side effects, such as nausea, vomiting, diarrhoea, cramps, and an upset stomach.
FAQs: Magnesium During Pregnancy
1. What is the importance of magnesium during pregnancy?
2. Which fruit contains the most magnesium?
Sources:
1. https://health.clevelandclinic.org/foods-that-are-high-in-magnesium/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590399/#:~:text=Magnesium%20(Mg)%20is%20an%20essential,well%20as%20increase%20birth%20weight.
