Who wants to become pregnant or is already pregnant, is always looking for nutrition tips, advice on how to behave during pregnancy. Gladly heard are also testimonials from other pregnant women. A not infrequently treated chapter is magnesium in pregnancy.
Why do we need magnesium?
Pregnant women have an increased need for nutrients, calories, vitamins and trace elements. It is important that the body is also supplied with sufficient magnesium. Ludwig Spätling, a German physician, has found, for example, that magnesium during pregnancy prevents premature births. In recent decades, however, various studies have been in progress that have also shown that an increased supply of magnesium also shortens hospital stays. Furthermore, magnesium regulates blood pressure and stops premature labor. Due to the fact that not only the pregnant woman’s body is growing, but also the unborn child is getting bigger, there is an increased need for magnesium. If this need is met, the pregnancy and the development of the child will be positively influenced. A reason why many gynecologists also prescribe preventive preparations, so that the pregnant woman is supplied with enough magnesium.
May it be a little more?
The magnesium requirement is 35 percent higher during pregnancy than in the “normal state”. It is therefore advisable for the pregnant woman to consume (at least) 310 milligrams of magnesium daily. Sometimes the dose can be increased to 350 to 400 milligrams. However, the level should not be decided by the pregnant woman herself. The gynecologist decides how high the dose should be in order to cover the need for magnesium. It is important that the magnesium intake is increased but the 22nd week of pregnancy (i.e. the second trimester). This is because the body needs more magnesium. There are many reasons for this. For example, the hormonal changes result in a large amount of magnesium being excreted (via the urine). During this phase, the requirement increases – compared with a non-pregnant woman – by 25 percent. The body also needs a lot of magnesium when it is tense or in a stressful situation. For this reason, magnesium is also often referred to as the “anti-stress mineral”. Since the pregnant woman’s body is in a state of emergency for months, it is therefore necessary to respond to the extraordinary situation with sufficient magnesium. It should be noted that during pregnancy not only the woman’s body grows, but also the body of the unborn child. Magnesium has a supporting effect on the build-up as well as repair of the tissue and also the bones. The positive aspects help not only the pregnant woman, but also the unborn child.
Which foods contain more magnesium?
Due to the fact that the body cannot produce magnesium itself, a daily dose of 310 milligrams should be supplied – especially during pregnancy. For this reason, it is important to pay attention to which foods belong to the classic magnesium suppliers during pregnancy. The following foods should therefore be found frequently in the diet:
Nuts as well as sprouts, pumpkin or also sunflower seeds as well as cashews, wheat germ or also unpeeled almonds. Legumes (soybeans, beans, whole grain products such as brown rice or oatmeal), dairy products of all kinds, green leafy vegetables (kale or spinach) as well as numerous types of fruit (kiwis, grapes, bananas, dried fruit) are also recommended. Potatoes, fennel, corn and chocolate are also classic sources of magnesium. However, since the daily requirement cannot always be met with ordinary food, additional supplements (prescribed by the gynecologist) should be taken. Only in this way can the pregnant woman in the end be sure to supply enough magnesium, so that the pregnancy and the development of the child are positively favored.
Magnesium deficiency: what pregnancy complications can arise?
Due to the fact that during pregnancy an increased magnesium loss is given respectively relatively quickly also a deficiency of magnesium can occur, increased attention should be paid to consume magnesium-containing foods. Anyone who nevertheless consumes too little magnesium will notice deficiency symptoms relatively quickly. Classic complaints are fatigue and muscle cramps.But also nausea, uterine contractions and high blood pressure are possible. In advanced pregnancy, there is also a risk of premature labor or the fact that the risk of premature birth increases significantly. If symptoms occur that sometimes indicate a magnesium deficiency, it is advisable to consult a doctor and report the symptoms and complaints to the attending physician. The doctor will then check whether there is a magnesium deficiency and whether additional magnesium supplements need to be prescribed.
Prevention can do no harm
The fact is: the daily requirement of magnesium can not always be covered by the supplied food. Especially during pregnancy, it is difficult – due to the increased demand – to supply one’s body with sufficient magnesium. For this reason, gynecologists often prescribe magnesium supplements. These are often prescribed as a preventive measure. The preparations are available in numerous forms, including effervescent tablets, granulated drinks and capsules. It should be noted that the products do not all have the same effect. For this reason, it is important that pregnant women do not consume such preparations on their own, but only after consulting their doctor. He or she will decide how high the daily dose should be and which form of the preparation will ultimately bring the best results.