During pregnancy, but even during the period of planning a baby, the question of whether we are taking enough vitamins and minerals into our bodies can cause a headache, since in this case extra nutrients are needed for the proper development of the mother and the fetus. Of course, one of the most basic things we can do is to pay attention to what we eat.
Yes, but the life of most expectant mothers, especially in the first trimester, is made difficult by morning sickness and aversion to certain foods, so it is not enough to replace the appropriate amount of vitamins and trace elements from food. The two most frequently mentioned nutrients before and during pregnancy are folic acid, i.e. vitamin B9, and iron.
Folic acid supplementation is of particular importance in reducing the risk of esophageal occlusion disorders, while iron is essential for blood formation. However, it is also worth mentioning other nutrients . So is magnesium. In our article, we present why magnesium is important during pregnancy, how many processes in the body it affects, what the symptoms of magnesium deficiency can be, and what the recommended daily intake is.
The role of magnesium
Magnesium is one of the seven essential macronutrients. Macronutrients are minerals that people need to consume at least 100 milligrams per day. We know about 4-500 biochemical reactions in the body that cannot take place without magnesium. Magnesium has an effect on the regulation of muscle and nerve function, blood sugar level, blood pressure, as well as protein, bone and DNA formation. During pregnancy, it affects fetal and nervous system development. More than half of the magnesium in our body is stored in the bones, and the rest in the various soft tissues of the body. It is less than 1% in our blood.
The effect of magnesium on the body
Bone health
Magnesium is essential for bone formation. According to research, adequate magnesium intake is associated with higher bone density and may contribute to a lower risk of osteoporosis during menopause. Magnesium can directly and indirectly improve bone health by helping to regulate calcium and vitamin D levels, which are also vital nutrients for healthy bone formation.
Diabetes
A diet high in magnesium may help reduce the risk of type 2 diabetes, according to some research. This may be because magnesium plays an important role in glucose regulation and insulin metabolism. Magnesium deficiency can increase the development of insulin resistance, a condition that often precedes type 2 diabetes. Researchers are still investigating whether magnesium supplements can improve insulin sensitivity in people with low magnesium levels.
Muscle function
Magnesium plays a role in regulating muscle contractions by acting as a natural calcium blocker. In muscles, calcium is bound to proteins such as troponin C and myosin. During the process, the shape of these proteins changes, resulting in contraction. Magnesium competes with calcium for the same binding sites to help relax muscles. If your body’s magnesium levels are low, your muscles may contract too much, leading to muscle cramps. For this reason, magnesium is recommended for the treatment of muscle spasms and muscle tension.
Cardiovascular health
The body needs magnesium to maintain the health of the muscles, including the heart. Magnesium deficiency can increase the risk of cardiovascular problems, which may be due to the fact that magnesium has strong anti-inflammatory properties and can prevent blood clotting, promote the relaxation of blood vessels, thereby reducing blood pressure. Magnesium deficiency has been observed to be common in people with heart failure. And people who receive magnesium shortly after a heart attack have a lower death rate, while some studies suggest that magnesium intake may also reduce the risk of stroke. Increasing the intake by 100 mg per day reduces the risk of stroke by 2%.
Migraine headache
Migraine patients have lower levels of magnesium than others, which may be due to the fact that magnesium deficiency can affect neurotransmitters, i.e. substances that transmit impulses, and can limit the contraction of blood vessels. According to a 2017 study, magnesium therapy may help prevent or relieve headaches. According to the researchers, taking 600 mg of magnesium citrate may be safe and effective in prevention. In a 12-week study, migraine sufferers experienced 42% fewer migraines than before taking magnesium. This study showed short-term benefits of magnesium, so further studies are needed. Taking high doses of magnesium is definitely recommended under medical supervision, as it is more than the recommended average daily amount and may have side effects in some people.
Premenstrual syndrome
Small-scale research has been carried out so far on the effect of magnesium on PMS symptoms, according to which it can improve the symptoms in combination with vitamin B6, but further studies on the subject are warranted. Research used 200-250 mg of magnesium and 40-50 mg of vitamin B6 per day. According to the American Board of Obstetricians and Gynecologists, magnesium can help reduce uncomfortable symptoms of PMS, such as bloating, mood swings, and breast tenderness.
Anxiety
According to a 2017 study, magnesium levels may be related to anxiety and depression. This is partly due to the activity of the hypothalamic-pituitary-adrenal axis, which regulates a person’s response to stress. Several studies have shown that magnesium supplements can reduce symptoms of depression, and in some research, they may even be as effective as antidepressants — but experts believe that more research is needed in this area.
Sleep quality
Magnesium can improve sleep quality by helping the body and mind to relax, and this relaxed state can help you fall asleep faster. A study of older adults found that those who took a daily magnesium supplement improved their sleep quality and reduced symptoms of insomnia.
Magnesium during pregnancy
Why is it especially important during this period?
There are more than 25 grams of magnesium in our body, which is stored in the bones, tissues, blood and intercellular fluid. During pregnancy, however, this amount of magnesium will not be sufficient, as the body begins to transform. The need for vitamins and minerals also increases.
During this period, magnesium plays a prominent role in the metabolism of carbohydrates, fats, nucleic acids and proteins. It relieves smooth muscle spasms, helps reduce the risk of cardiovascular diseases, participates in energy production and stimulates the regulation and absorption of other vitamins and minerals. Magnesium is also useful for reducing uterine contractions and lower abdominal pain and abdominal induration.
One study found that gestational hypertension and preterm birth were associated with low magnesium levels during pregnancy. Clinical studies have also proven that mothers who consume magnesium give birth to larger, healthier babies and that premature births and birth defects occur less often.
Benefits of consuming adequate amounts of magnesium during pregnancy
- the tension leaves the muscles, neck and back
- no constipation
- edema and bloating may disappear
- the headache and tightness in the head can be relieved
- blood pressure may decrease
Symptoms of magnesium deficiency during pregnancy
- weakness
- irregular heartbeat
- nausea
- lack of appetite
- insomnia
- mood swings, anxiety
- frequent headaches
- lower abdominal cramps and induration
- uterine contractions
- constipation
- gestational hypertension
How does magnesium need change?
The amount of magnesium required depends on age and gender.
Recommended daily amounts according to gender and age
| Circle | Man | Female |
| 1-3 years | 80 mg | 80 mg |
| 4-8 years | 130 mg | 130 mg |
| 9-13 years | 240 mg | 240 mg |
| 14-18 years | 410 mg | 360 mg |
| 19-30 years | 400 mg | 310 mg |
| 31-50 years | 420 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
How much magnesium does a pregnant mother need?
During pregnancy, mothers are recommended to increase their magnesium intake by 40 mg per day. The recommended daily intake is about 350-360 mg for an average expectant mother. Every body is different, therefore, in order to ensure that the amount of magnesium taken during pregnancy is really adequate, a regular medical check-up is necessary, according to the current stage of pregnancy and the body’s reactions.
Most pregnancy vitamins taken by expectant mothers also contain magnesium, so this must also be taken into account when taking, and symptoms may arise during pregnancy that require magnesium supplementation. Leg cramps, fatigue, and sleepiness are the most common.
During breastfeeding, the daily amount of magnesium required is approximately 310-320 mg.
How long should magnesium be supplemented during pregnancy?
The recommended daily amount of magnesium for expectant mothers covers the needs of the baby and the mother at the end of pregnancy until the 35th week, but it is recommended to use it up to the 37th week at most. After that, it is recommended to gradually reduce the amount, as it can slow down and delay childbirth due to its antispasmodic effect.
What do we replace magnesium with?
Magnesium is found in many healthy, nutrient-rich foods: such as whole grains, nuts, seeds, legumes, and many fruits and vegetables. Tap water and mineral water can also be a source of magnesium, but the amount of magnesium in them can be different.
- Whole grains: Rich sources of magnesium are wheat, oats, barley and pseudo-cereals such as quinoa and buckwheat. 1 cup of cooked buckwheat (168 g) contains 86 mg of magnesium, which is 20% of the recommended daily intake.
- Nuts: Nuts high in magnesium include almonds, cashews and Brazil nuts. 28 grams of cashews contain 83 mg of magnesium.
- Seeds: many types of seeds contain large amounts of magnesium, such as pumpkin seeds, flax seeds, and chia seeds. Pumpkin seeds stand out among them, 28 g of pumpkin seeds contain 168 mg of magnesium.
- Tofu: 100 g of tofu contains 35 mg of magnesium.
- Banana: 1 large banana contains 37 mg of magnesium.
- Legumes: the magnesium content of lentils, beans, chickpeas and soybeans is outstanding. 1 cup (172 g) of cooked black beans contains 120 mg of magnesium, which is 29% of the recommended daily intake.
- Dark chocolate: a rich source of magnesium, 28 grams of 70% dark chocolate contains 65 mg of magnesium.
- Fatty fish: some fatty fish, such as mackerel, salmon, halibut, are high in magnesium. There are 30 mg of magnesium in 100 grams of cooked salmon.
- Leafy vegetables : leafy vegetables containing significant amounts of magnesium include kale, spinach, turnip greens, and mustard greens. Half a cup of spinach contains 78 mg of magnesium.
- Avocado: a medium-sized avocado contains 58 mg of magnesium.
Magnesium can easily be supplemented from food, but if the intake of extra magnesium into the body is justified, it can also be consumed in the form of a dietary supplement . Pregnant vitamins taken by expectant mothers during pregnancy also usually contain this mineral. It is often used in combination with vitamin B6, as it aids in the absorption of magnesium and is also an important nutrient for the nerves, as well as reducing nausea. In addition, vitamin D also helps the absorption of magnesium from the intestine, and the main active ingredient of black pepper, piperine, can also enhance this process.
Which magnesium is good during pregnancy?
- Magnesium sulfate: a combination of sulfur, oxygen and magnesium, relieves muscle tension. However, its absorption is relatively weak.
- Magnesium amino acid chelate: these organic forms are gentle on the stomach and have exceptionally good biological utilization. This includes, among others, magnesium bisglycinate, orotate, L-lysinate, malate and taurate.
- Magnesium citrate: the most common, organic form of magnesium supplementation, easily absorbed. It is also recommended to relieve constipation.
- Magnesium oxide: a combination of oxygen and magnesium, typically available in powder form. It is used as a temporary solution for heartburn, migraines, and constipation. However, its absorption is far behind that of organic forms.
Basically, it can be said that organic magnesium is a better choice during pregnancy, as well as in other life situations in general, since these forms have excellent utilization. Those with a more sensitive stomach should be more careful with the citrate form, especially avoid larger doses, or perhaps choose preparations containing magnesium bisglycinate, other amino acid chelate forms or a mixture of citrate and other organic forms.
Avoid magnesium overdose!
Although it is indisputable that adequate magnesium supplementation is necessary, the improper and too frequent use of various preparations containing increased amounts of magnesium and prenatal vitamins can lead to magnesium overdose. This can be dangerous for both mother and baby, as well as its lack, so it is very important not to exceed the recommended daily amount.
Magnesium overdose symptoms
- diarrhea
- vomit
- weakness
- double vision
- dry mouth
- in more severe cases, pulmonary edema
- irregular heartbeat.
A course of magnesium sulfate can be used during pregnancy for several reasons. It proves to be effective in alleviating spasms caused by high blood pressure during pregnancy, it can slow down premature birth and help protect the newborn’s brain, reducing the incidence of cerebral palsy. It can be used for a short time in the form of infusion or injection, but using it for more than 5 days can increase the risk of low calcium levels and fetal bone problems. Side effects may include hot flashes, fatigue, nausea, dizziness, and blurred vision. This therapy can only be used under medical supervision!
It is also important to take into account that magnesium can interact with some medications, so we always ask for a doctor’s opinion when taking other medications. Overdosing with food is unlikely because the body removes excess magnesium with urine.
Magnesium is therefore an extremely important trace element during pregnancy, which can be taken into our body from food and dietary supplements, as well as prenatal vitamins, but it is recommended not to exceed the recommended daily intake amount. Every body is different, magnesium needs may differ from individual to individual. If the need for extra magnesium supplementation arises, we always ask for the doctor’s opinion as to whether it is really justified for us to take it, in order to avoid the risk of overdose.