10 Benefits of Magnesium for Pregnancy
Pregnancy is an exciting yet often stressful time, filled with questions and concerns. It can also bring physical discomforts such as morning sickness, nausea, leg cramps, and mood swings. Maintaining good nutrition, including adequate vitamins and minerals like magnesium, can help manage these symptoms and support a healthy pregnancy.
Your doctor will likely recommend a prenatal multivitamin and possibly additional supplements. One important mineral to discuss with your doctor is magnesium.
Magnesium During Pregnancy
Magnesium is crucial for many bodily functions, including building strong bones and teeth, regulating insulin and blood sugar levels, and supporting enzyme function. It also plays a significant role in cholesterol control and maintaining regular heartbeats.
A growing fetus relies on a consistent supply of nutrients from the mother. During pregnancy, your body's need for magnesium increases. The Recommended Daily Allowance (RDA) for pregnant women is typically 350-360 mg per day, compared to 310-320 mg for non-pregnant women.
Physical and emotional stress during pregnancy further increase magnesium requirements. Insufficient magnesium intake can lead to deficiency, which is linked to preeclampsia, premature labor, and other complications.
Benefits of Magnesium During Pregnancy
Ensuring adequate magnesium intake can help pregnant women feel healthier and manage discomfort related to hormonal changes. Here are ten benefits of magnesium during pregnancy:
1. Supports Fetal Development: Magnesium is essential for your baby's growth, contributing to the development of strong bones and teeth and regulating insulin and blood sugar levels.
2. Promotes Cardiovascular Health: Magnesium helps control cholesterol levels and maintain regular heartbeats.
3. Works with Calcium: Magnesium and calcium work together to regulate muscle contractions. Proper magnesium levels can help prevent premature uterine contractions until after week 35 of pregnancy.
4. Reduces Osteoporosis Risk: Adequate intake of calcium and magnesium during pregnancy may lower the risk of osteoporosis later in life.
5. Natural Relaxant: Magnesium helps alleviate stress and promotes restorative sleep. Taking magnesium as a separate supplement from your prenatal multivitamin can enhance its effectiveness, especially if taken about an hour before bedtime.
6. Reduces Cramping: Magnesium can help alleviate pregnancy-related leg cramps, reduce the intensity of Braxton Hicks contractions, and ease constipation.
7. Optimizes Blood Pressure: Magnesium helps maintain healthy blood pressure levels during pregnancy.
Research on Magnesium in Pregnancy
1. Fewer Leg Cramps: Research shows that oral magnesium supplementation may reduce pregnancy-related leg cramps. In one study, women with severe leg cramps often had low serum magnesium levels. Those who took supplements experienced marked improvement. Another notable study saw a significant decrease in leg cramps in pregnant women who took magnesium bisglycinate.
2. Reduced Risk of Cerebral Palsy: Australian researchers found that administering magnesium sulfate to mothers at risk of preterm birth reduced the likelihood of cerebral palsy in their babies.
Adding Magnesium to Your Prenatal Diet
Ensure your diet includes magnesium-rich foods, and consider supplements to help fill any dietary gaps. Prenatal vitamins may contain magnesium, but often in small amounts. A standalone supplement like MAG365 Ionic Magnesium Citrate or PrizMAG Pure Magnesium Bisglycinate can provide the necessary magnesium in a highly absorbable form.Disclaimer
This information is for educational purposes and is not intended as medical advice. Consult your doctor before adding magnesium to your diet, especially if you have kidney or heart disease or are taking hypoglycemic drugs. Note that magnesium supplements can inhibit iron absorption, so they should not be taken within two hours of an iron supplement.