Pregnancy is a remarkable journey as your little new baby develops within you. Lots of the development in the baby goes through phases that don’t get repeated. If something doesn’t go right, there isn’t any way to go back and fix it later. You get one shot at lots of these developmental phases. This realization makes it imperative that you pay close attention to your nutritional intake. Among the many nutrients that play a vital role in ensuring a healthy pregnancy, magnesium stands out due to its multifaceted benefits and its under-appreciated importance. From supporting the baby’s growth and development to regulating blood sugar and blood pressure, magnesium is a hard-working but unsung hero in the realm of prenatal nutrition. This article delves into magnesium’s benefits during pregnancy, highlighting its crucial role in a healthy pregnancy, uncomplicated birth and speedy recovery. Do you know where you are getting magnesium in your foods? Are you getting enough?
Magnesium Supports the Growth and Development of a Healthy Baby
During pregnancy, you need more magnesium for your baby’s growth and development. Magnesium plays a pivotal role in the formation of the baby’s bones, teeth, and other tissues. It aids in the synthesis of proteins, enzymes, and nucleic acids, which are crucial for cellular growth and replication.
In New Zealand a study of 504 moms and their babies found an association between higher nutrient intake, including magnesium, and higher birthweights. It isn’t just magnesium you need, but magnesium-rich foods which are rich in many other essential nutrients that help grow a healthy baby and help you have a healthy pregnancy.
Research suggests that adequate magnesium status during pregnancy can help prevent complications such as preterm birth and low birth weight. When cord blood from small for gestational age (SGA) babies was compared to normal weight babies, researchers found that intracellular magnesium correlated with birth weight. Plasma levels of magnesium were not different, which highlights the difficulty of measuring magnesium status. Very little of the body’s magnesium is actually in the plasma, and its levels are tightly regulated. Only stark deficiencies of magnesium show up in serum magnesium levels. So, red blood cell magnesium levels or intracellular levels are usually better indicators of magnesium status.
Preterm birth, defined as delivery before 37 weeks of gestation, is a leading cause of neonatal mortality and morbidity. Low birth weight, characterized by a birth weight of less than 2,500 grams, is associated with various long-term health issues like diabetes. Some research suggests that magnesium deficiency during pregnancy can lead to insulin resistance and metabolic syndrome as adults.
By making sure you are getting enough magnesium, you will significantly reduce the risk of a preterm birth or underweight baby and help your child get off to a great healthy start in life.
Magnesium Helps Regulate Blood Sugar, Reducing the Risk of Gestational Diabetes
Gestational diabetes is a condition characterized by high blood sugar levels that develop during pregnancy. You might know a friend who had gestational diabetes, as it affects about 8 percent of all pregnant women, though this rate is about twice that high for older moms. Magnesium plays a crucial role in glucose metabolism and insulin sensitivity, making it an important nutrient for managing blood sugar levels.
A systematic review of 5 randomized, controlled clinical trials found that magnesium supplementation during pregnancy did lower fasting blood glucose levels and improved insulin sensitivity for women with gestational diabetes. So there you have it. If you have elevated blood glucose levels, are an older mom, or are worried about gestational diabetes take action and get some magnesium and magnesium-rich foods.
Magnesium Regulates Blood Pressure, Lowering the Risk of Preeclampsia and Other Complications
Hypertensive disorders of pregnancy, including preeclampsia, are significant causes of the death of the mother or baby. Preeclampsia is characterized by high blood pressure and proteinuria (the presence of excess protein in the urine) and can lead to severe complications such as organ damage, preterm birth, and even maternal and fetal death. Magnesium plays a vital role in regulating blood pressure, making it an important nutrient for preventing hypertensive disorders during pregnancy. This is best done with preventive nutrition, before any troubles with high blood pressure arise.
When 20 women with preeclampsia were compared with 20 healthy pregnant women researchers found significantly lower red blood cell magnesium levels in the women with preeclampsia, which increased to about the same level as the healthy women after supplementation.
Women who were pregnant with their first baby were given 300 mg of magnesium as magnesium citrate or a placebo from week 25 of pregnancy until delivery. At 37 weeks the diastolic blood pressure was significantly lower, at 72 mm Hg in the magnesium group of 29 women, and 77 mm Hg in the placebo group of 30 women and fewer women given magnesium had an increase of more than 15 mm Hg in their diastolic blood pressure. However, two trials in Brazil with low-income women or high risk pregnancies did not show benefit of taking 300 mg of magnesium as magnesium citrate for reducing the risk of preeclampsia. So, the results are a bit mixed. Perhaps a better measurement of women’s magnesium status through red blood cell magnesium levels would have explained the outcomes, as 300 mg of magnesium may not have been enough for some women during their pregnancy to overcome deficits in intake and increased need during pregnancy.
Even so, magnesium sulfate has proven to be the anticonvulsant of choice, lowering risk of eclampsia by more than 50%. In the Magpie Trial of more than 10,000 women across 33 countries a dose of magnesium sulfate was given via injection intramuscularly or intravenously to women with high blood pressure or symptoms of preeclampsia. The risk of eclampsia was dramatically reduced by 58% with treatment by magnesium sulfate compared to placebo.
Magnesium acts as a natural calcium antagonist, helping to relax blood vessels and improve blood flow. This vasodilatory effect helps lower blood pressure and reduces the strain on the cardiovascular system. So, magnesium contributes to a safer and more comfortable pregnancy for both the mother and the ba
Given the numerous benefits of magnesium during pregnancy, it is crucial for pregnant moms to ensure they are getting enough of this essential mineral. The recommended dietary allowance (RDA) for magnesium during pregnancy is approximately 350-360 milligrams per day. This can be achieved through a combination of dietary sources and supplementation if necessary.
Dietary Sources of Magnesium
Magnesium is found in a variety of foods, making it relatively easy to incorporate into a balanced diet. Some excellent dietary sources of magnesium include:
- Leafy Green Vegetables: Spinach, kale, and Swiss chard are rich in magnesium and other essential nutrients.
- Nuts and Seeds: Almonds, sesame seeds (and tahini), flax seeds, chia seeds and pumpkin seeds are excellent sources of magnesium.
- Whole Grains: Brown rice, quinoa, and oatmeal provide a good amount of magnesium.
- Legumes: Beans, lentils, and chickpeas are not only high in magnesium but also provide protein and fiber.
- Fruits: Avocados and bananas are delicious options that contribute to magnesium intake.
Magnesium Supplements
In your case, dietary intake alone may not be sufficient to meet the increased magnesium needs during your pregnancy. A magnesium supplements could be beneficial. Check with your midwife or obstetrician about taking magnesium. An amino acid chelate like magnesium glycinate is a great choice if you want to try a supplement. Magnesium citrate is also very common and works well. Magnesium oxide is not nearly as absorbable as other forms of magnesium, so it is best to avoid magnesium oxide.
Conclusion
Magnesium is an essential mineral that plays a crucial role in ensuring you have a healthy pregnancy. Magnesium does everything from helping your baby grow normally to helping control your blood sugar and blood pressure. Get plenty of magnesium-rich foods into your diet and consider a magnesium supplement. Magnesium is very safe below 500 mg a day, and the potential benefits outweigh the risks in most cases.
