Magnesium during pregnancy: why?

Why does the body need magnesium during pregnancy?

The mineral magnesium not only takes on a wide variety of functions in the human body during pregnancy and is therefore a true all-round talent. It is significantly involved in bone formation and thus plays an important role in all growth processes. The nervous system is also dependent on an adequate supply of the mineral, because it acts as an information mediator between the nerves and the individual components of the muscles by transmitting nerve impulses and thus controlling muscle activity. Magnesium thus ensures that the muscles relax. In addition, it is an important factor in many metabolic processes. It serves as a kind of catalyst for many enzymes and is therefore involved in the regulation of insulin and blood sugar levels, for example.

Magnesium in pregnancy

During pregnancy, the need for magnesium increases by about 35 percent. The German Society for Nutrition (DGE) recommends a daily magnesium intake of 310 milligrams for pregnant women on its website ; depending on personal circumstances, even 350 to 400 milligrams are sometimes advisable. Especially from the second trimester of pregnancy, around the 22nd week of pregnancy, the need for magnesium increases significantly. There are several reasons for this:

• The hormonal changes during pregnancy result in magnesium being excreted to a greater extent in the urine. Magnesium excretion increases by about 25 percent compared to non-pregnant women.
• When nervous and in stressful situations , the body uses a particularly large amount of the mineral. It is therefore often referred to as the “anti-stress mineral”. Due to the physical and mental exertion during pregnancy, the maternal need increases significantly.
• Pregnancy is a time when not only your body but also your child’s body is constantly growing. Magnesium supports the body in building and repairing tissue and bones , which is another reason for the increased need during pregnancy.

How does a magnesium deficiency manifest itself during pregnancy?

Since magnesium is involved in so many different processes in the body, a possible deficiency can also manifest itself through very differentiated symptoms in different areas of the body:

• muscles:Muscle cramps are often the first sign of an existing magnesium deficiency during pregnancy. Around 60 percent of the magnesium ingested is stored in the body’s bones, which serve as so-called long-term depots. However, the magnesium is only released very slowly from these stores when required, which is why the body can hardly access it in the event of an acute deficiency. 39 percent of magnesium is stored in the organs and smooth muscles. Only about one percent of the mineral is in the blood, which is why the body falls back on the magnesium in the muscles in the event of an undersupply. The classic result is calf cramps, but abdominal cramps can also be an expression of a deficiency symptom. Muscle tension in the neck,
  Since the uterus also consists largely of muscle tissue, cramps can also occur there if there is an undersupply during pregnancy. A very pronounced magnesium deficiency can even lead to premature labor . The first sign of this can be that the stomach suddenly becomes hard . This very rarely results in a miscarriage or premature birth .
• Nerves: If the body is not sufficiently supplied with magnesium, it can also lead to nervous disorders, for example in the hands or legs. So-called paraesthesia causes tingling or numbness in the limbs.
• Psyche: Magnesium deficiency can also make itself felt by the fact that slight mental problems occur. These manifest themselves, for example, as increased nervousness or irritability, but can also occur as depressive moods.
• Blood pressure: Acute magnesium deficiency can lead to high blood pressure and dizziness. If high blood pressure persists for a long time, there is a risk of preeclampsia . In this case, you should ask your gynecologist for advice so that he can monitor you closely and possibly initiate treatment.

Supply magnesium during pregnancy through diet

The body cannot produce magnesium itself, which is why the recommended daily dose of 310 milligrams during pregnancy has to be supplied externally. You can achieve this in part through a conscious diet with foods containing magnesium.

Here is a list of foods that contain a relatively large amount of magnesium:

• Nuts and germs , such as pumpkin and sunflower seeds, cashews, unpeeled almonds and wheat germ
• Legumes , especially whole grain beans and soybeans, such as oatmeal or brown rice
• milk and milk products
• green leafy vegetables , like spinach and kale
• certain types of fruit, primarily bananas, kiwis, grapes, but also dried fruit
• fennel
• Corn
• potatoes
• chocolate

If you are still looking for recipes that are not only delicious, but also cover your magnesium needs during pregnancy in a natural way, then take a look at our “Healthy recipes for pregnant women” section .

Are Magnesium Supplements Necessary During Pregnancy?

The actual need for magnesium during pregnancy cannot always be covered by food. Many gynecologists therefore prescribe a magnesium supplement, often as a preventive measure. These are available in various forms, for example as drinking granules, effervescent tablets or capsules. Also, not every product is equally effective. You should therefore not take magnesium on your own during pregnancy, but always consult your doctor or pharmacist. An incorrect dosage of magnesium during pregnancy can cause problems at times, as magnesium can have an anti-pain effect.

If you are taking an iron supplement at the same time, you should make sure that you take both supplements at least two hours apart, as the absorption processes of the two nutrients interfere with each other. It is also advisable not to take magnesium supplements with meals, but instead take them between meals, as otherwise diarrhea and abdominal pain can occur.