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Magnesium During Pregnancy: Why you need it and where to find it...



Magnesium is not commonly thought of as one of the main nutrients needed during pregnancy, however, its background role is not so subtle as you might think!

Magnesium actually has a HUGE role in you and your baby's health...


In general, magnesium works to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein.


Okay, yeah, that's a pretty big role if you ask us. Let's dive deeper, shall we?


Magnesium helps to balance nerve and muscle function through its counter mechanism with Calcium (a nutrient that needs no introduction). Magnesium works to relax muscles while Calcium aids in contractions, pretty cool right?


This makes magnesium ever so important during pregnancy because it can help prevent the uterus from contracting prematurely.

A magnesium deficiency during pregnancy can lead to a contracted womb that is unable to relax. This, in turn, causes cramps that can trigger premature contractions. In serious cases, this can lead to premature delivery.


It also helps with cardiovascular health and blood pressure regulation. If a woman is deficient in magnesium, the balancing effect on the cardiovascular system decreases and therefore increases the risk of pregnancy hypertension. In the most severe cases, this can lead to preeclampsia and the intensification of pregnancy nausea. Read more about preeclampsia here!


Magnesium also helps build strong teeth and bones in your body as well as for your baby. Due to its roll in cardiovascular health, it also helps to reduce stress and keep us relaxed! Last but not least, magnesium is important for controlling muscle contractions and especially for subsequent relaxation. Living that stress-free (or less stressful) life!


We do want to be watchful of exactly how much magnesium we are consuming. Excess can lead to a laxative effect-- essentially you would be hanging around the restroom a lot! If severe, it could cause dehydration, so make sure you've got that reusable water bottle!



How much Mg do you need during pregnancy?


Magnesium - 350mg/day while pregnant (increased from 310mg/day before preg.)


What are some common foods that contain notable amounts of magnesium?

Chia seeds, avocado, kale, banana, legumes, dark leafy greens, almonds, tofu, seeds, whole grains, salmon are all great sources of magnesium.


Remember, your prenatal vitamin should have some magnesium in it, but we don't want to rely on it solely! Think food first, and the vitamin is something that fills in the gap!


Follow up questions:


  1. Was this blog helpful for you? If yes, why?

  2. Do you feel more confident in meeting your Magnesium needs during pregnancy after reading this?


Send your answers to mamasmaternalhealth@gmail.com !



Thanks for reading and as always...


Your health today is a LIFETIME of health for you AND your baby.


Until next time!


Coaches Cassie and Mikayla


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Photo by Aditya Romansa on Unsplash


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References:

https://medlineplus.gov/ency/article/002423.htm

https://www.babycenter.com/0_magnesium-in-your-pregnancy-diet_659.bc

https://www.woerwagpharma.de/en/health-topics/womens-health/how-important-is-magnesium-during-pregnancy


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