Magnesium in Your Diet During Pregnancy

Magnesium in Your Diet During Pregnancy


Why is it Necessary to Include Magnesium in Your Diet During Pregnancy

Magnesium participates actively in the process of bones’ formation. Consequently, it plays an important role on all the stages of a man’s growth and development. The functioning of your nervous system is also dependent on magnesium due to the fact that this mineral acts as an intermediary agent between the nerves and certain muscles. It controls the transmission of nerve impulses to muscles and allows your muscles to toughen as well as to relax.

Besides, magnesium is participant of metabolic processes. It serves as an accelerant for many ferments and takes part in the process of keeping the level of sugar and insulin in blood balanced. During pregnancy, the need of magnesium is increased up to approximately 35 %. Starting from the II trimester, the need of magnesium increases sharply.

There is a number of reasons for it:

  • Due to hormonal changes that occur during pregnancy, magnesium gets out of our organism together with urine. The level of magnesium in urine increases up to approximately 25 %. In case a man is stressed out and nervous, his/her organism needs a lot of magnesium. Since a future mother experiences both physical and psychological tension, she needs a lot more magnesium is needed.
  • The body of a pregnant woman (as well as the body of her baby) is constantly growing and developing. Magnesium helps an organism to build and regenerate tissues and bones. This is one more reason for the increased need of magnesium during pregnancy.

What are the Symptoms if there is a Lack of Magnesium in Pregnancy

Magnesium takes part in a lot of processes carried out in your organism.

That’s why, if you lack magnesium, the symptoms may be different:

  • Muscles. As a rule, muscle spasm, cramps and abdominal pains are the first symptoms to occur if you lack magnesium. Sometimes, the muscles in the area of your neck, shoulders and back are tensed heavily. Besides, there may be shivering or twitching, rapid heart or arrhythmia. Since almost all the uterus is covered by muscle tissue, it may also experience spasms in case there is a lack of magnesium in your organism. Therefore, there may be a case of advanced labour and. In some really severe cases, the spasms may result in a miscarriage.
  • Nervous system. A lack of magnesium in your organism may cause nervous trembling of your hands and legs, prickling and numbness of your limbs.
  • Your mental health. The deficiency of magnesium may have a negative effect on your mental health. For example, you may be depressed, irritable and nervous too much.
  • Arterial pressure. Acute deficiency of magnesium may cause dizziness and increase of blood pressure. If you notice any of these symptoms, you need to necessarily discuss them with your doctor. Follow all the doctor's prescriptions.

What Foods can Help You Replenish the Magnesium Supply

Magnesium in Your Diet in Pregnancy

Since a man’s organism doesn’t produce magnesium, you have to get this mineral from foods that you eat. A pregnant woman should get approximately 400-500 mg of magnesium everyday. You can get this amount only from those foods that are rich in magnesium.

Foods that are rich in magnesium:

  • Seeds (pumpkin or sunflower seeds), cashew nuts, almond and raw wheat germs.
  • Legumes, especially kidney beans and soy. Products that contain raw grain, oat and brown rice.
  • Milk and dairy products.
  • Green leafy vegetables. For example, spinach and cabbage.
  • Some fruits. The fruits that contain high amount of magnesium are bananas, kiwis, grape and dried fruits.
  • Fennel.
  • Corn.
  • Potato.
  • Chocolate.


You need to regularly drink mineral water that contains a high amount of magnesium. It will help you to partially satisfy the everyday need of your organism for magnesium.

Is it Necessary to take Mineral Admixtures During Pregnancy?

Eating certain products is not always enough to satisfy the need for magnesium. Therefore, a doctor is very likely to prescribe you a mineral admixture. You can buy them as soluble granules, effervescent pills and capsules. However, taking these admixtures is not completely safe. That’s why you shouldn’t start taking them only because you want to and you feel that there is a need for you to take them. You need to necessarily consult your doctor or a pharmacist beforehand. It’s necessary to calculate the dose you are to take properly. Otherwise, you may start experiencing premature labour pains.

If you also take iron preparations, mind that not less than 2 hours should pass before you can take magnesium ones. This way both the preparations will successfully be assimilated. Besides, it’s not recommended to take magnesium preparation in between the meals since you may have diarrhea or abdominal pains.

Digestion Problems

Many pregnant women experience digestion problems. The main reason for digestion is that the levels of estrogen and progestational hormones are increased. Taking any magnesium preparations during pregnancy will improve your digestion due to the fact that magnesium serves as a mild laxative. Still, before you start taking any magnesium preparation, ask your gynecologist about the dose you should take.

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