Magnesium is an important mineral during pregnancy. Magnesium During Pregnancy helps prevent many health concerns from cropping up such as heart disease, diabetes and high blood pressure. However magnesium in the pregnant months isn't sufficiently emphasized and so this mineral doesn't get its due attention.



Magnesium, the multi-purpose mineral


• Magnesium is used in bone mineralization, protein building, in the release of stored energy from muscles and regulates body temperature.



• Magnesium helps trigger about 300 enzymes into action which help regulate functions such as producing energy and contracting muscles in your body.



• Magnesium is involved in more than 300 processes vital to baby's healthy development and this includes the metabolism of the calorie containing nutrients such as carbohydrates, proteins and fats.



• Optimal intake of magnesium during pregnancy may lower the risk of cerebral palsy and retardation in newborns.



• Sufficient magnesium helps you deal with muscle cramps and constipation (both quite common during pregnancy).



• Adequate magnesium levels relax muscles and therefore can prevent premature contractions of the uterus.



• Magnesium regulates insulin and blood sugar levels which is important to baby's development.



• Magnesium helps manufacture proteins that synthesize the cell's genetic material.




• Magnesium also helps to remove toxic waste from the mother's system.




• Magnesium deficiency can stunt baby's growth, cause muscle spasms and congenital malformations in the baby.




• Magnesium deficiency can contribute to preeclampsia in the mother.



• In small doses magnesium works as an antacid and in large doses as a laxative.




Magnesium & other minerals



• Milk is one food that provides both calcium and magnesium. Both these minerals work as a team. An excess of magnesium will affect bone formation while a surplus of calcium interferes with magnesium metabolism. Their roles are prominent especially in muscle contraction: calcium causes muscles to contract while magnesium relaxes muscles. An increase in magnesium-rich foods should be accompanied by an increase in calcium-rich foods as well. Select a supplement that contains both minerals in a ratio of 1:2 e.g. 250 mg of magnesium for every 500 mg of calcium.



• Magnesium and insulin need each other to control blood sugar. Without magnesium the pancreas will not produce sufficient insulin. Similarly without insulin, magnesium won't get transported into your cells where it is most needed.



The recommended RDA (recommended dietary allowance) is 350 mg of magnesium for pregnant females.


Magnesium-rich foods include low-fat milk products (low-fat milk, yogurt and cheese), nuts (peanuts and cashews), whole grains, dried fruits such as apricots, seafood, cooked dried beans and peas and green leafy vegetables. No food provides even 25% of the RDA in one serving.