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Pregnancy is a time when your body needs extra care and support, especially when it comes to essential nutrients. While most mums-to-be focus on folic acid, iron, and calcium, magnesium is often overlooked, but it plays a vital role in supporting a healthy pregnancy. From easing muscle cramps to supporting your baby’s development, magnesium is a key nutrient every expecting mother should know about.
In this blog, we’ll explore the benefits of magnesium during pregnancy, the right dosage, and important safety tips to keep in mind.
Why is Magnesium Important During Pregnancy?
Magnesium is involved in over 300 biochemical reactions in your body and during pregnancy, its importance grows even more. This essential mineral helps regulate muscle function, supports nerve health, and maintains healthy bones, for both you and your baby.
One of the most common complaints during pregnancy is muscle cramps, especially in the legs. Magnesium helps relax muscles, reducing the frequency and severity of these cramps. It also plays a role in preventing headaches, managing blood sugar levels, and supporting digestive health by reducing constipation, another common pregnancy woe.
For your growing baby, magnesium is crucial for bone development, healthy nerve function, and even heart health. Ensuring you get enough magnesium can make a big difference in your pregnancy journey, making it a nutrient worth paying attention to. Learn more about essential pregnancy nutrients in our Natal Journal, where we share expert tips for mums-to-be.
Benefits of Magnesium for Expecting Mothers
Taking magnesium during pregnancy comes with a host of benefits for both you and your baby. Here are some of the key ways magnesium supports a healthy pregnancy:
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Reduces muscle cramps and spasms
Muscle cramps can be uncomfortable, magnesium is involved in muscle and nerve function, and adequate intake may assist in managing muscle cramps during pregnancy.
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Supports better sleep
Pregnancy can make sleep challenging, but magnesium’s calming effect on the nervous system can help improve sleep quality.
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Manages blood pressure
High blood pressure during pregnancy can lead to complications like preeclampsia. Magnesium helps regulate blood pressure, reducing the risk of such complications.
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Eases constipation
Hormonal changes during pregnancy can slow down digestion, leading to constipation. Magnesium has a natural laxative effect, helping keep things moving.
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Aids baby’s development
Magnesium supports your baby’s bone formation, nervous system development, and muscle function, making it essential for healthy growth.
Including magnesium in your pregnancy routine, along with other pregnancy supplements, can help ensure you and your baby are well-supported throughout this journey.
Recommended Dosage
Getting the right amount of magnesium is key – too little, and you miss out on its benefits; too much, and you risk side effects. According to health guidelines, the recommended daily intake of magnesium during pregnancy is:
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350-400 mg per day for pregnant women aged 19-30 years
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360-400 mg per day for pregnant women aged 31 years and older
It’s always best to get nutrients from a balanced diet first. Foods rich in magnesium include leafy greens (like spinach and kale), nuts and seeds, whole grains, and legumes. However, pregnancy cravings and nausea can make it challenging to get everything you need from food alone.
For those who find it difficult to meet magnesium needs through diet alone, a pregnancy supplement may be considered under the guidance of a healthcare provider.
Risks or Side Effects of Taking Magnesium
While magnesium is generally safe during pregnancy, it’s important to take the correct dosage. Taking too much magnesium, especially in supplement form, can lead to side effects like diarrhoea, nausea, and stomach cramps. In very high doses, it can even affect your heart rate and blood pressure.
Here are a few tips to ensure you’re taking magnesium safely during pregnancy:
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Stick to the recommended dose
Don’t exceed the daily recommended intake unless advised by your healthcare provider.
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Watch for side effects
If you experience any side effects, such as loose stools or stomach discomfort, reduce your dose and consult your healthcare provider.
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Consult your healthcare provider
Always talk to your doctor or book a naturopathic consultation before starting any supplement, including magnesium.
When taken correctly, magnesium is a safe and beneficial addition to your pregnancy routine but professional guidance is always recommended.
Support Your Pregnancy Journey Contact Naternal Vitamins
Magnesium plays a crucial role in supporting a healthy pregnancy from reducing muscle cramps and improving sleep to aiding your baby’s development. When taken in the right amounts, it’s a safe and effective way to support both you and your baby during this special time.
If you’re considering adding magnesium to your pregnancy supplement routine, explore our range of pregnancy supplements designed to support expecting mums naturally. For personalised advice tailored to your pregnancy needs, don’t hesitate to contact us, we’re here to support you every step of the way.
