Magnesium during pregnancy is important for almost every system in your body – and your baby's body. Depending on your age, you need anywhere from 350 to 400 milligrams of magnesium every day while you're pregnant. It's pretty easy to get your daily requirement with a healthy, varied diet. But if you don 't think you're getting enough magnesium, talk to your provider about taking a supplement.
Mg is the forth most abundant essential mineral in the body. It is involved in activation of over 300 different enzymes in the body and is an important player in metabolism, hormonal reactions and muscle contraction.
More than half of the Mg in the body is distributed between muscles and soft tissues. This means that the other 50% of Mg is stored in the bones and very small amount will be in the blood. For this reason Mg deficiency can be difficult to diagnose with a blood test. The test result will not reflect of what levels are in the tissues.
In skeletal muscle, Mg plays a role in relaxation. So when there is a deficiency the muscle will not be able to relax causing a cramp.
Plus, research suggests that getting adequate magnesium during pregnancy can help prevent preterm labor and other pregnancy complications.
Though it's pretty easy to get the recommended amount of magnesium with a healthy, varied diet, about half of adults in the U.S. don't get enough.
During pregnancy, you need more magnesium than usual. Here are the details:
Pregnant women 18 and under: 400 milligrams (mg) per day
Pregnant women ages 19 to 30: 350 mg per day
Pregnant women ages 31 to 50: 360 mg per day
Breastfeeding women 18 and under: 360 mg per day
Breastfeeding women ages 19 to 30: 310 mg per day
Breastfeeding women ages 31 to 50: 320 mg per day
Nonpregnant women ages 14 to 18: 360 mg per day
Nonpregnant women ages 19 to 30: 310 mg per day
Nonpregnant women age 31 to 50: 320 mg per day
Different forms of Mg influence its absorption. Inexpensive salts of Mg include Mg oxide. Another is Mg citrate, which is better absorbed then the oxide salt (4). The best bioavailability comes from the chelated form of Mg such as Magnesium aspartate or bisglycinate.
Best foods with magnesium during pregnancy
Magnesium is plentiful in seeds, whole grains, some fish, leafy green vegetables, and some legumes. Some common food sources include:
Can you take magnesium supplements while pregnant?
You probably don't need to take magnesium supplements while you're pregnant because it's not hard to meet your magnesium requirement with a healthy, varied diet. Also, magnesium is included in some prenatal vitamins.
But you may be falling short if your diet isn't great or if you haven't been able to eat much. Talk with your healthcare provider about taking a magnesium supplement if you think you're not getting enough.
https://www.babycenter.com/pregnancy/diet-and-fitness/magnesium-in-your-pregnancy-diet_659
https://www.healthline.com/nutrition/supplements-during-pregnancy#safe-supplements
https://www.dralexpolyakov.com.au/blog/magnesium-supplements-can-it-help-with-cramps-in-pregnancy/
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