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Naturopath
During pregnancy, the body needs more magnesium. This is because this vital mineral takes on many tasks during pregnancy.
The latest research findings show that magnesium can alleviate many complaints that occur during pregnancy. These include
Magnesium is involved in over 300 processes in the body. Without the mineral, our body would not be able to produce energy, metabolize insulin or move our muscles in a sensible way.
Magnesium is involved in insulin metabolism and is needed to maintain a healthy blood sugar level. It is also involved in building healthy teeth and bones together with calcium. It regulates cholesterol levels and ensures a regular heart rhythm.
The need for magnesium increases during physical or emotional stress.
A severe magnesium deficiency during pregnancy can lead to pre-eclampsia, premature births, higher infant mortality and birth defects.
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As the need for magnesium increases during pregnancy, you need to make sure you increase your intake.
Magnesium plays a crucial role in enabling the body to adjust and adapt to the changes associated with pregnancy. A magnesium deficiency can exacerbate common complaints during pregnancy, for example:
Ideally, you should cover your magnesium requirements through your diet. Oral supplements can also help to raise the magnesium level in the body.
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A common symptom of magnesium deficiency is insomnia, which is often associated with pregnancy.
Magnesium may not make your baby stop exercising at night, but the mineral will still help you sleep better. It ensures that you produce enough GABA. This neurotransmitter promotes a restful deep sleep.
And you can make good use of this during pregnancy and after delivery!
Many pregnant women suffer from cramps. Magnesium can relieve muscle cramps and is also suitable for treating sore muscles.
Magnesium can prevent the occurrence of ligament pain during pregnancy. This occurs when the muscles around your uterus stretch.
Magnesium ensures that your muscles can relax and stretch. So your baby gets enough space!
Many pregnant women suffer from this pain, especially in the last few weeks before giving birth. Balanced magnesium and calcium levels help to alleviate cramps and maintain flexibility.
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Although there are no scientific studies to date to support this finding, many women report that their morning sickness improved significantly after increasing their magnesium intake.
Nausea is a common symptom of magnesium deficiency (regardless of whether you are pregnant or not). For this reason, it could very well be that a deficiency leads to an increase in morning sickness.
Magnesium is responsible for relaxing and stretching muscles. There are indications that the mineral can prevent premature births.
Magnesium works together with calcium. Together, the two minerals make a good team. Magnesium promotes muscle relaxation, while calcium is responsible for contractions. An optimal magnesium level prevents premature labor before the 35th week of pregnancy.
Keep an eye on your magnesium levels. In this way, you can actively help to ensure that your baby is not born prematurely.
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Studies confirm that a magnesium deficiency can actively trigger anxiety. This also applies to people who have not previously suffered from anxiety. Magnesium is the best way to combat stress and insomnia, which often occur during pregnancy. Many doctors prescribe magnesium to women in addition to multivitamin supplements.
During pregnancy, your body concentrates on supplying the fetus with all the important nutrients. If your intake of these vital vitamins and minerals is insufficient, you may develop corresponding deficiency symptoms.
A magnesium deficiency can cause or increase worry, stress and anxiety - and this at a time when you are already worrying about many things.
Therefore, increase your magnesium intake and actively contribute to stress relief.
Magnesium has a blood pressure-lowering effect. This is particularly important for pregnant women. The mineral ensures optimal blood pressure and improves pain tolerance. As a result, you can tolerate childbirth better.
Pre-eclampsia is a dangerous complication during pregnancy that affects around eight percent of all women. It is characterized by a combination of high blood pressure and proteins in the urine.
A comprehensive analysis of medical records of women after giving birth showed that those who had taken magnesium during pregnancy were less likely to suffer from pre-eclampsia.
Taking magnesium can alleviate the occurrence of migraine headaches during pregnancy. The mineral promotes the relaxation of constricted blood vessels in the brain and prevents the accumulation of lactic acid, which can otherwise lead to tension pain and migraines.
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An optimal intake of magnesium and calcium reduces the risk of developing bone damage later in life.
Scientific studies show that taking magnesium during pregnancy can have a positive effect on the baby.
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Now that you know how important magnesium is for a healthy pregnancy, the question is how you can make sure you get enough of the mineral.
A balanced, healthy diet is best. Many plant and animal foods contain plenty of magnesium. These include green leafy vegetables (spinach), whole grains, seeds, pulses, breakfast cereals, foods with a high fiber content and specially fortified foods. You should avoid industrially processed foods. Drinking water has a different magnesium content depending on the region. This varies from 1 mg to 120 mg per liter.
You can easily increase your magnesium levels - by eating the right foods.
Simply include two or more portions of magnesium-rich foods in your diet. This is a healthy and completely safe way to improve your levels naturally. Vitamins and minerals from real foods are always preferable to supplements.
This is because natural foods contain a range of balanced vitamins and minerals - in just the right amounts.
Oral supplements are a simple and easy way to increase magnesium levels, especially if you have a poor or unbalanced diet or are unable to eat much due to nausea.
Magnesium supplements are available over the counter in pharmacies or drugstores. However, we recommend that you consult your doctor beforehand, especially regarding the correct dosage.
People with kidney disease should not take magnesium supplements.
If your doctor gives you the green light, you can choose from various products or combine them: Magnesium citrate, magnesium glycinate and magnesium malate as well as natural preparations.
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The recommended daily requirement for magnesium during pregnancy is 350 to 360 mg. If you are between 19 and 30 years old, you need 350 mg; from the age of 31, you need 360 mg.
Vomiting, nausea and an aversion to certain foods often contribute to a magnesium deficiency during pregnancy. It is therefore advisable during this time - in addition to a magnesium-rich diet - to take appropriate supplements.
It's very tempting to just pop a few pills instead of eating a healthy diet. However, you should always prioritize a healthy and balanced diet, even if you are taking other supplements.
Please note that anything you consume in excess can be harmful to you. You should therefore discuss the optimum dosage for you with your doctor or alternative practitioner. This depends on your lifestyle and diet. Magnesium is often recommended for pregnant women in combination with other prenatal vitamin supplements.
The risk of ingesting too much magnesium through your diet during pregnancy is very low. However, there is a risk of overdosing when taking magnesium supplements. The consumption of magnesium supplements can be associated with some side effects. These include
In some pregnant women, magnesium supplements cause intestinal irritation. This can lead to diarrhea, abdominal cramps and loss of appetite. If the diarrhea remains untreated, it can lead to symptoms of dehydration. These must be taken seriously and treated during pregnancy. So if you are taking magnesium supplements and suffer from persistent diarrhea for two to three days, please consult a doctor!
The last thing you need in pregnancy is nausea and vomiting - your morning sickness is proof enough of that! Taking magnesium can lead to indigestion, which is very similar to morning sickness. These symptoms usually disappear a few hours after taking it. If they persist for longer, please consult a doctor.
Magnesium supplements interact with certain medications. These include antibiotics, blood pressure medication, calcium channel blockers, diabetes medication, etc. If you are taking such medications, please consult your doctor before using magnesium.
If you experience any of the following symptoms after taking magnesium, please go to the nearest emergency room. A magnesium overdose can be fatal if it is not treated in time.
You should look out for these symptoms:
During pregnancy, your body needs special care and nutrients. However, you don't have to reflexively reach for over-the-counter medication or supplements! Eat a balanced and healthy diet and attend all check-ups with your doctor. Also find out how magnesium salts work and how you can use them during pregnancy. If you have an increased requirement, it may make sense to take additional magnesium supplements.
Buy plenty of green (leafy) vegetables and avocados to cover your magnesium requirements as naturally as possible. Talk to your doctor or naturopath about taking additional magnesium as a dietary supplement.
A higher magnesium level contributes to a healthy pregnancy that you can even enjoy. It also boosts your mood when you proactively take care of your body so that your baby is optimally nourished.
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Sources (in English):
Makrides, M., Crosby, D. D., Bain, E. & Crowther, C. A. (2014, April). Magnesium supplementation in pregnancy. The Cochrane Database of Systematic Reviews, (4):CD000937, doi: 10.1002/14651858.CD000937.pub2
Gröber, U., Werner, T., Vormann, J. & Kisters, K. (2017, July). Myth or Reality—Transdermal Magnesium? Nutrients, 9(8): 813, doi: 10.3390/nu9080813
Chollet, D., Franken, P., Raffin, Y., Henrotte, J. G., Widmer, J., Malafosse, A. & Tafti, M. (2001, September). Magnesium involvement in sleep: genetic and nutritional models. Behavior Genetics, 31(5):413-25, doi: 10.1023/a:1012790321071
Sartori, S. B., Whittle, N., Hetzenauer, A. & Singewald, N. (2012, January). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology, 62(1): 304–312
Zarean, E. & Tarjan, A. (2017, August). Effect of Magnesium Supplement on Pregnancy Outcomes: A Randomized Control Trial. Advanced Biomedical Research, 6: 109, doi: 10.4103/2277-9175.213879
Barbagallo, M., Dominguez, L. J., Galioto, A., Ferlisl, A., Cani, C., Malfa, L. et al. (2003, February-June). Role of magnesium in insulin action, diabetes and cardio-metabolic syndrome X. Molecular Aspects of Medicine, 24(1-3):39-52, doi: 10.1016/s0098-2997(02)00090-0
Swaminathan, R. (2003, May). Magnesium Metabolism and its Disorders. The Clinical Biochemist Reviews, 24(2): 47–66
Durlach, J. (2004, December). New data on the importance of gestational Mg deficiency. Journal of the American College of Nutrition, 23(6):694S-700S, doi: 10.1080/07315724.2004.10719411
Castiglioni, S., Cazzaniga, A., Albisetti, W. & Maier, J. A. (2013, August). Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions. Nutrients, 5(8): 3022–3033, doi: 10.3390/nu5083022
Schoen, J. C., Campbell, R. L. & Sadosty, A. T. (2015, March). Headache in Pregnancy: An Approach to Emergency Department Evaluation and Management. West JEM Integrating Emergency Care With Population Health, 16(2): 291–301, doi: 10.5811/westjem.2015.1.23688
Rudnicki, M., Junge, J., Frolich, A., Ornvold, K. & Fischer-Rasmussen, W. (1990, December). Magnesium supplement in pregnancy-induced hypertension. A clinicopathological study. APMIS, 98(12):1123-7, doi: 10.1111/j.1699-0463.1990.tb05043.x
Facchinetti, F., Battaglia, C., Benatti, R., Borella, P. & Genazzani, A. R. (1992, September). Oral magnesium supplementation improves fetal circulation. Magnesium Research, 5(3):179-81
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