Magnesium in pregnancy
During pregnancy it is very important to guarantee the body an adequate quantity of all the essential nutrients, including magnesium. But why the magnesium in pregnancy it's important? What is it for and how much do you need to take? Research suggests that getting the right amount of magnesium during pregnancy can help prevent premature contraction of the uterus (a magnesium deficiency can be responsible for uterine contractions), and this mineral also helps develop strong teeth and bones in the baby.
Read also: Nutrition in pregnancy
What is magnesium
Magnesium is a nutritional mineral that performs many functions, such as supporting the work and function of muscles and optimizing blood pressure levels. Magnesium in pregnancy also affects the health and well-being of the fetus:
- promotes a regular sleep and wake cycle
- guarantees healthy muscle tone
- improves fetal circulation in the womb.
According to the Recommended Daily Intake Levels of Nutrient Society Del Paesena of Human Nutrition the recommended dose of magnesium in pregnancy is 450 mg per day. What is important, however, is not to take this precise dose of magnesium on a daily basis, but to aim for a weekly average of the recommended amounts.
Foods rich in magnesium
Magnesium is found in seeds, whole grains, some fish, green leafy vegetables, and some legumes. Some dietary sources of magnesium include:
- cereals with bran
- brown rice
- almonds, hazelnuts and peanuts
- XNUMX cups milk
In principle, therefore, to be sure to take the right amounts of magnesium it is good to include green leafy vegetables in your daily diet (which also guarantee an adequate supply of folic acid), fruits such as bananas, dried fruit, yogurt, avocado, dark chocolate (a square of dark chocolate a day is strongly recommended in the diets of pregnant women).Read also: 10 tips on diet during pregnancy 12 PHOTOS
Foods that contain magnesiumgo to the gallery
It fights fatigue, relieves muscle tension, contributes to a good mood: there are so many benefits of magnesium. This mineral is also useful in pregnancy since ...
Magnesium in pregnancy, when to take it
It is not always necessary supplement magnesium with supplements. Very often, gynecologists prescribe, from the first weeks of pregnancy, a vitamin and mineral supplement which also contains magnesium. If you follow a balanced and varied diet, you will get all the nutrients that the body of the expectant mother and the fetus need through food. However, some studies support the thesis that a supplementation of magnesium and multiminerals reduces the frequency of pregnancy complications. Generally, however, magnesium should be implemented in prenatal diets through food and integrated only in the presence of a deficiency in the consumption of minerals.
It is good to remember that before taking magnesium supplements it is important to consult your doctor first because the overdose and DIY can cause muscle cramps, blood toxicity and other ailments.
La magnesium deficiency it is rare, but the main symptoms include:
- He retched,
- loss of appetite,
- muscle twitching,
- poor memory,
- irregular heartbeat,
In pregnant women, a magnesium deficiency can lead to:
- muscle cramps;
- premature uterine contractions.
Salts of magnesium
I magnesium salt baths they relieve muscle pain and also have a relaxing effect for expectant mothers. According to a study conducted by the University of Birmingham, magnesium is absorbed through the skin without adverse effects by soaking in a bath of Epsom salt.
Magnesium in pregnancy for contractions
Il magnesium sulfate in pregnancy it is given intravenously to women to prevent preterm labor and promote regular delivery. Magnesium in the blood lowers the calcium content in the uterine muscle cells and allows the muscles of the uterus to relax, thus preventing premature contractions.
The use of magnesium sulfate in pregnancy can help slow and delay delivery by a few days, which makes a significant difference in the proper development of a fetus, prevents death, and regulates fetal lung functions. Furthermore, recent studies have shown that administering magnesium sulfate to pregnant women at high risk of preterm birth could reduce the risk of cerebral palsy and fetal death.
In pregnancy the magnesium citrate it is useful for improving digestion and can be taken as a laxative and to promote intestinal regularity. Again it is good to consult your doctor before taking magnesium citrate.
- Dietary Reference Intakes for calcium, phosphorus, magnesium, vitamin d, and fluoride. Food and Nutrition Board, Institute of Medicine, National Academies
- Magnesium. Linus Pauling Institute