Benefits of Magnesium for Pregnant Women

Pregnant women are often encouraged to get more magnesium because it’s an essential mineral during pregnancy. It helps build strong teeth and bones for the baby. Magnesium works alongside calcium when it comes to muscle contractions—magnesium helps muscles relax, while calcium makes them contract.

Some studies suggest that giving magnesium to moms before preterm birth might lower the risk of cerebral palsy in babies.

What Research Says About Magnesium During Pregnancy

A study published in Magnesium Research in 2003 found that higher magnesium levels in drinking water for pregnant women helped reduce the chance of having a low birth weight baby.

Another study from 2018, which involved 200 pregnant women and was published in the Journal of Pregnancy, found no strong link between taking magnesium supplements and high blood pressure during pregnancy. The study showed that a daily dose of 300 mg of magnesium was safe for both mom and baby. It also suggested that healthy pregnant women probably don’t need magnesium supplements to prevent high blood pressure, but more research is needed for high-risk pregnancies.

One study in the American Journal of Obstetrics and Gynecology found that magnesium supplements might help ease Restless Legs Syndrome (RLS), a condition where you feel uncomfortable and have an uncontrollable urge to move your legs. However, another study in the European Journal of Obstetrics & Gynecology and Reproductive Biology in 2008 showed no clear effect of magnesium supplements on the frequency or severity of leg cramps. So, this benefit still needs more research. Interestingly, people with RLS sometimes have high magnesium levels, but the connection isn’t clear since some also have low magnesium.

While supplements can be helpful, it’s always best to talk with your doctor before taking any magnesium supplements to understand the right dose and any possible risks.

Recommended Magnesium Intake for Pregnant Women

Magnesium Safety and Possible Side Effects

Generally, taking up to 350 mg of magnesium daily during pregnancy is considered safe. But some people, especially those with certain health issues, might experience side effects. Here are some things to watch out for:

• Bleeding disorders: Magnesium might increase bleeding or bruising risks in people with bleeding problems.
• Diabetes: People with diabetes may have a higher risk of magnesium deficiency.
• Conditions affecting magnesium absorption: Some stomach issues can lower how much magnesium your body absorbs.
• Kidney problems: For those with kidney disease, magnesium supplements can build up to unsafe levels because the kidneys can’t clear it properly.
• Restless Legs Syndrome: As mentioned, people with RLS can have either high or low magnesium levels, and it’s unclear how magnesium affects the condition.

General Benefits of Magnesium

Magnesium helps with over 300 biochemical reactions in the body. It’s important for energy metabolism, protein production, and DNA formation. It keeps nerve tissues and cell membranes working well. Muscles need magnesium to contract and relax, and nerves need it to send signals.

Magnesium also helps keep your heart beating steady, controls blood sugar levels, supports your immune system, and strengthens bones. It plays a structural role in bones, cell membranes, and chromosomes, and influences how cells move around, which helps wounds heal.

Foods High in Magnesium

A Quick Look at Magnesium

Magnesium is the fourth most abundant mineral in your body after calcium, potassium, and sodium. Adults have about 25 grams of it, with 50-60% stored in bones. The rest is found in muscles, soft tissues, and body fluids. Since your body can’t make magnesium on its own, you have to get it from food and water.

Not getting enough magnesium over time can lead to symptoms like muscle weakness, cramps, fatigue, nerve problems, heart and blood vessel issues, and weaker bones.