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Pregnancy is a period of major physiological upheaval, where the nutritional needs of the expectant mother are essential to support the optimal development of the fetus.
In this article, we will explore the role of magnesium during pregnancy , highlighting its health benefits for both the mother and the unborn baby, the recommended requirements, as well as the risks associated with a magnesium deficiency.
Learn how maintaining adequate magnesium levels can contribute to overall well-being during this crucial time of life.
The benefits of magnesium during pregnancy
Magnesium is an essential mineral involved in many biochemical reactions. As an enzyme cofactor, it actively participates in:
- Protein synthesis.
- The production of cellular energy (ATP adenosine triphosphate).
- To the regulation of muscle and nerve function.
- To bone density.
It is therefore necessary for the normal functioning of muscles, the nervous system, the immune system and the heart.
During pregnancy, magnesium is logically of increased importance for the proper development of the future baby and particularly for:
- Bone and dental growth and strength (T2 and T3)
- Neural development
Its impact on stress regulation and the mother's blood pressure are also important.
What are the magnesium requirements during pregnancy?
During pregnancy, the expectant mother's magnesium needs increase proportionally to the weight gain of the fetus.
Needs are roughly proportional to body weight, with an average recommendation of around 300mg/day for adult women.
For the expectant mother, the increase in daily needs is around +30% or approximately 400mg per day (T2 and T3 mainly).
Magnesium must be supplied to the body daily. Make sure you have regular and sufficient intake through food and water.
Signs of Magnesium Deficiency in Pregnant Women
In pregnant women , physiological and nervous sensitivity is increased by pregnancy. The usually mild signs of magnesium deficiency may be exacerbated, although not specific to magnesium deficiency alone:
- Muscle cramps
- Headaches
- Excessive fatigue
- Stress, anxiety,
It is necessary to communicate these symptoms to the doctor for a thorough diagnosis.
And what about the fetus?
A magnesium deficiency in the mother has no visible or directly observable consequences (ultrasounds, samples) on the fetus. The possible effects on bone, dental, and nervous development are undetectable at this stage.
The nervous state of the expectant mother undoubtedly influences the baby's balance, although this cannot be directly quantified.
This near invisibility of immediate deficiency symptoms for the future baby does not mean that they are without consequences in the medium term. This is the reason why the expectant mother must ensure regular and satisfactory dietary intake of magnesium .
Food sources rich in magnesium
Magnesium is present in all unprocessed foods.
Among the richest we find:
- In plant foods
- Green leafy vegetables
- Nuts and seeds
- Whole grains
Magnesium is also abundant in dairy products, fish, and seafood. However, if you are pregnant, be careful not to consume them raw.
Water can also be an important source of magnesium . Water is considered rich when it contains more than 50 mg of magnesium per liter, or about 15% of the daily requirement per liter.
Magnesium supplements: an easy solution
Due to the importance of magnesium during pregnancy, it is possible to turn to suitable supplementation to easily ensure adequate intake.
In the Argalys range, two formulas are possible:
The Multivitamin and Mineral contains 19 nutrients including magnesium. The formula provides a broad coverage of the micronutrient needs of the expectant mother (vitamin B9, B12, D, Iodine, absence of Retinol, etc.)
More specifically, Magnesium Bisglycinate combined with Zinc and vitamin B6, to target the anti-fatigue benefits of magnesium and ensure optimal coverage of the needs of the mother and her baby.
Generally speaking, it is highly recommended that expectant mothers have their dietary magnesium intake assessed and increase it during pregnancy. This is something to discuss with their doctor as soon as they plan to become pregnant (as is the case with other essential micronutrient intake: vitamins B9, B12, calcium, etc.).
