Do I need extra magnesium during pregnancy?

After reading the text below, you'll probably be able to fill that in! Magnesium is an essential mineral for our bodies, but also for your little one in your belly.

Let me explain it further below:

Indispensable

Magnesium is the essential mineral for our energy production and the functioning of our muscles, nerves, bones, blood vessels, and the connections/development of our brain. It's also called the "anti-stress mineral." It's an important mineral, but one that's actually deficient in the population worldwide.

Research shows that approximately 16-35% of adults don't get enough magnesium. Among young people, the percentage with too low magnesium intake is as high as 57-72%!

So, pregnant or not , extra magnesium supplementation never hurts! But why is it actually good to ensure your magnesium levels are up to par?

Why take extra magnesium during pregnancy?

During pregnancy, your magnesium needs are higher, partly because you're developing a little one (who also needs magnesium), but also to give your body an extra boost and support. This prevents many pregnancy-related ailments!

For the baby's development, the body requires approximately 20-40% more magnesium. It plays a crucial role in embryonic cell division. We also see clear links between pregnancy complications and magnesium deficiency. Examples include premature birth, intra-uterine growth restriction, preeclampsia, and gestational diabetes.

Reducing pregnancy ailments with magnesium

During pregnancy, a lot happens in the body of the (expectant) mother. These are exciting, beautiful, but also intense developments. This can sometimes lead to some ailments, many of which are due to a magnesium deficiency.

Examples of these ailments due to magnesium deficiency can be:

• Restless legs

• Bad sleep

• Muscle cramps (often in the calves, but also possible in the abdomen)

• High blood pressure

• Mood swings / depression

• More frequent hard bellies

When you read these ailments, you realize they're essentially a cycle you're stuck in, and everything is interconnected. Magnesium is also called the "rest" or "anti-stress mineral" and provides extra relaxation and better sleep. High levels of stress increase muscle tension in your body. The hard bellies that pregnant women often experience are a consequence of this: long workdays, lots of exercise, resulting in increased tension in the abdominal muscles and uterus. Extra rest is necessary for this. This is more difficult when you also sleep poorly, for example, due to (calf) cramps, restless legs, etc. Low energy levels also make negative and depressive thoughts more likely to surface. This is already unpleasant due to your hormonal balance being out of whack, so you don't want to "exacerbate" it with low energy and poor nights.

In the case of prolonged stress, also consider the impact on a man's sperm production and the fertility of a woman, which can suffer as a result. Stress is one of the most detrimental conditions for the human body, especially during pregnancy. Unfortunately, a magnesium supplement isn't a "miracle cure" that will instantly make stress disappear from your life ;)

How much magnesium do I need exactly?

After reading the above, you'll know it's important to maintain your magnesium levels. A standard daily intake of magnesium for a normally healthy lifestyle is 350mg for men and 300mg for women. During pregnancy and breastfeeding, this amount can be increased to 40%.

This can be achieved through a well-varied diet with, for example:

• green vegetables

• dark chocolate

• meat

• fish

• seaweed

• nuts

• seeds and kernels

The downside is that magnesium is less well absorbed from fruits and vegetables than from meat and fish. The more alkaline (high pH) the intestines are, the slower the absorption rate of most minerals. Even if you eat or supplement with magnesium, your body absorbs it less effectively in an alkaline intestinal environment. It's important to eat a varied diet for optimal magnesium absorption.

What if I get too much Magnesium?

An excess of magnesium isn't a problem. You simply pee it out. It can, however, cause intestinal discomfort and diarrhea, which may hinder the absorption of other nutrients. Not ideal.

Use magnesium postnatal.

Long-term magnesium deficiency increases the risk of postpartum depression. The postpartum period is an intense time, with the mother taking on a new full-time job. (Breast)feeding, sleepless nights, and a completely different day and night routine. It's also important to give the body what it needs in terms of vitamins and minerals. Breastfeeding provides the baby with the right vitamins and minerals. Magnesium also plays an important role in the child's development and development. Therefore, continuing magnesium supplementation after delivery is recommended.

But which form should I use?

The ideal form of magnesium supplementation varies from person to person. For example, it can be combined with magnesium oxide, chloride, or sulfate. Radboud University Medical Center has conducted research on this. It shows that magnesium absorption in the blood varies from person to person. Chloride works better for some, sulfate for others. This depends on various factors, such as diet (vegan, vegetarian, etc.) and intestinal acidity. The standard magnesium supplementation is via tablets.

Are you a difficult pill swallower and find it difficult to swallow those large tablets? Then consider magnesium oil or spray. This is a good alternative to tablets. The oil or spray is quickly absorbed in areas like your armpits or the soles of your feet. Apply this after showering, for example, before going to bed. It takes about 10 minutes to absorb, and works just as well. When purchasing, check the packaging for the recommended spray quantity/milliliters.

Valuable supplement

In conclusion, magnesium is essential for both general health and during pregnancy. It supports the development of the unborn child and reduces pregnancy-related ailments such as muscle cramps and restless legs. A varied diet and, if necessary, supplementation help prevent deficiencies.

So: not taking extra magnesium yet? Give it a try! Pregnant or not! There are many benefits to it.