Magnesium is an important mineral that plays a critical role in many body functions, and its importance is magnified during pregnancy. Getting enough magnesium in pregnancy is important for the health of the mother and her baby. Magnesium helps regulate blood pressure, prevents preterm labor, reduces leg cramps, improves bone health, and reduces the risk of gestational diabetes.3
Wondering if you are consuming enough magnesium during pregnancy and how you can get more of it? In this article, we’ll explore the role of magnesium in pregnancy, how much magnesium you need during pregnancy, and where to find magnesium in different foods.
What is Magnesium?
Magnesium is important for many body functions, including muscle and nerve function and building strong bones. It also regulates blood sugar levels and blood pressure and plays a role in energy and protein production.1,2,3
Magnesium is found in many foods, including green leafy vegetables, nuts, seeds, whole grains, and legumes. It can also be obtained through supplements, although getting the nutrients through a balanced diet is generally recommended.3
The Importance of Magnesium in Pregnancy
Magnesium is important for bone, muscle, and cardiovascular health and is particularly important in pregnancy. Magnesium can provide many benefits throughout pregnancy, including:
- Helps regulate blood pressure: Magnesium can help regulate blood pressure, which is important because high blood pressure during pregnancy can be dangerous for both mother and baby.3,4
- Reduces leg cramps: Magnesium may help reduce leg cramps common during pregnancy.5
- Improves bone health: Magnesium is important for building strong bones, which is important for the development of the fetus and mother.1
- Reduces the risk of gestational diabetes and improves glycemic control in gestational diabetes: Studies have suggested that magnesium may help reduce the risk of developing gestational diabetes. This condition can develop during pregnancy and affect both mother and baby. For those with gestational diabetes, supplemental magnesium positively affects insulin sensitivity and glycemic control.6,7,8
How Much Magnesium Do You Need During Pregnancy?
Your need for magnesium in pregnancy increases slightly. According to the National Institutes of Health, the recommended daily intake of magnesium during pregnancy is:3
- 350 mg/day for pregnant women aged 19-30
- 360 mg/day for pregnant women aged 31-50
However, pregnant women with certain medical conditions, such as gestational diabetes or preeclampsia, may require higher doses of magnesium under the guidance of their healthcare provider.3
Ways to Add Magnesium to Your Diet
Magnesium is found in a variety of plant and animal foods. Magnesium is commonly found in green leafy vegetables and is added to some breakfast cereals and other fortified foods.
Foods rich in magnesium include:3
- Pumpkin seeds: 156 mg per 1 ounce
- Almonds: 80 mg per 1 ounce
- kangkong: 78 mg per ½ cup
- Cashews: 74 mg per 1 ounce
- Avocado: 22 mg per ½ cup
- Black beans: 60 mg per ½ cup
- Edamame: 50 mg per ½ cup
- Salmon: 26 mg per 3 ounces
Other foods that are good sources of magnesium include whole grains, dark chocolate, chia seeds, bananas, and peanuts.
Should You Use Magnesium Supplements?
Getting nutrients through foods first is always best rather than relying on supplements. However, some people may have difficulty meeting their daily magnesium needs through food alone or may have a medical condition that requires higher doses of magnesium. Whether or not to use supplements depends on your needs and circumstances and should be discussed with your health care provider.3
Your health care provider can help you determine if supplements are needed and, if so, what dosage is right for you. It is important to note that taking excessive amounts of magnesium supplements can lead to adverse effects, including diarrhea, nausea, and stomach cramping. Additionally, certain medications can interact with magnesium supplements, so it’s important to disclose all medications and supplements to your health care provider.3
What Do Magnesium Supplements Help?
Magnesium supplementation can provide a variety of health benefits, depending on your circumstances and needs. When taken under the guidance of your healthcare provider, additional magnesium supplementation during pregnancy may help with the following:
- Improved sleep: Some studies show that magnesium can help regulate the body’s production of melatonin, a hormone that regulates sleep. Taking magnesium supplements can help improve the quality and duration of sleep.9
- Get rid of muscle cramps: Magnesium is involved in muscle function and may help prevent and relieve muscle cramps. If you struggle with restless leg syndrome during pregnancy, discuss with your healthcare provider whether you may benefit from taking magnesium supplements.3
- Promote bone health: Magnesium is important for building and maintaining strong bones, and taking magnesium supplements can help improve bone density and reduce the risk of osteoporosis.3
- Regulate blood pressure: Magnesium supplements may help control blood pressure and reduce the risk of hypertension during pregnancy.3
Again, it’s important to note that the benefits of magnesium supplements can vary depending on an individual’s needs and circumstances, and excessive use of magnesium supplements can be harmful. Be sure to talk to your health care provider before taking magnesium supplements to determine if they are necessary.3
Magnesium in pregnancy is important. Although it can be obtained through a balanced diet, some pregnant women may need to increase their intake under the guidance of a health care provider. It is important to note that excess magnesium supplements can be harmful, and you should always consult your health care provider before taking any supplements.
