Pregnant? Make magnesium part of your routine during pregnancy

When the exciting journey of pregnancy begins, questions about the right nutrition quickly emerge. There are many things you suddenly cannot eat, so you focus on what you can eat. Balanced nutrition is not only crucial for your health but also for the development and growth of your baby.

Among the essential nutrients, magnesium deserves special attention. Magnesium is a mineral, and this wonder mineral, often underrated, plays a key role in many processes in the body that are essential for a healthy pregnancy. From supporting normal bone and tooth development to facilitating crucial cell division processes, magnesium is fundamental to both your health and your child's. 

This article serves as inspiration to embrace magnesium as your new best friend during pregnancy. We do this by highlighting its importance, sharing the best food sources, and offering practical tips to increase your daily intake.

Magnesium's Silent Contribution to Pregnancy

Magnesium is like a silent and strong mineral working behind the scenes during your pregnancy. What is the function of magnesium? It contributes to the maintenance of normal bones and teeth, which means it not only supports your body but also lays the foundation for your baby's health starting from the unborn child. Think of magnesium as a building block that helps to keep you and your baby strong. But it's not just about bones and teeth; this mineral also plays a crucial role in the cell division process. This is a complex process that is vital for the baby's growth. By contributing to this process, magnesium supports the foundation of healthy development from the very beginning. And magnesium's role during pregnancy doesn't stop there. It helps with tiredness and fatigue. Pregnant women who ensure a magnesium intake activate natural energy in the body. It is also a mineral that plays a role in maintaining a good mental balance and concentration. 

What are Good Food Sources of Magnesium During Pregnancy?

The beauty of magnesium is that it is found in so many different foods. With a little creativity and planning, you can easily incorporate more of this important mineral into your diet. Let's take a look at some magnesium-rich food sources:

• Nuts and seeds: A handful of almonds, cashews, or pumpkin seeds as a snack can already add a significant amount of magnesium to your daily intake. Plus, they are easy to carry and delicious.
• Green leafy vegetables: Spinach, kale, and Swiss chard are not only rich in magnesium but also offer a range of other nutrients. Add them to smoothies, salads, or stews for a healthy boost.
• Whole grains: Whole wheat bread, brown rice, and quinoa are nutritious options that contribute to your magnesium intake. They are versatile in use and form the basis for a satisfying meal.

But what is delicious and easy to eat when you are pregnant? Below we list some dishes that ensure you get extra magnesium:

1. Almond-Spinach smoothie: Start the day with a nutritious smoothie made from fresh spinach, a handful of almonds, a banana for natural sweetness, and some Greek yogurt for extra protein. Blend it together with a little water or almond milk for a refreshing start to your day!
2. Quinoa salad with pumpkin seeds: Quinoa is a fantastic source of magnesium and makes the perfect base for a nutritious salad. Add roasted vegetables, a handful of pumpkin seeds, and some feta cheese for extra flavor. A dressing of olive oil and lemon juice completes it.
3. Whole grain pasta with kale and walnuts: For a hearty dinner, whole grain pasta is an excellent choice. Add steamed kale, some fried garlic, and a handful of walnuts for crunch and nutritional value. A drizzle of olive oil and Parmesan cheese enriches the flavor.
4. Baked salmon with sesame seeds: Salmon is not only rich in omega-3 fatty acids but also a good source of magnesium. Sprinkle the salmon with sesame seeds and bake or grill it to perfection. Serve with a side of steamed green beans for a complete dish. (make sure to cook the salmon well during pregnancy, then you can safely eat it).
5. Cashew nut curry with brown rice: A warming curry with cashews provides comfort and nutrition. Use a mix of vegetables such as sweet potatoes, spinach, and peas, and add cashews at the end. Serve over a bed of fragrant brown rice for a filling meal.

To further inspire you to get creative with making delicious meals with sufficient magnesium, here is a list of twenty magnesium-rich foods that can be a great addition to your diet during pregnancy:

1. Bananas: This convenient snack is not only rich in potassium but also contains a good amount of magnesium.
2. Avocados: A versatile fruit that is delicious in salads, on toast, or as guacamole. Avocados are an excellent source of magnesium.
3. Legumes: Lentils, chickpeas, and black beans are not only rich in protein and fiber but also in magnesium.
4. Dark Chocolate: A small piece of dark chocolate (at least 70% cocoa) can be a delicious, magnesium-rich treat.
5. Tofu: This soy product is a good source of magnesium and an excellent protein source for vegetarians and non-vegetarians.
6. Dairy products: Yogurt and milk contain magnesium and are also rich in calcium and protein.
7. Fatty Fish: Fish such as mackerel, halibut, and salmon are not only good sources of omega-3 fatty acids but also contain magnesium.
8. Whole Grains: In addition to whole grain products like bread and pasta, other grains such as barley and buckwheat are rich in magnesium.
9. Potatoes: Both sweet potatoes and regular potatoes contain magnesium, especially in the peel.
10. Pumpkin: The seeds are known as a source of magnesium, but the flesh of the pumpkin also contains this important mineral.
11. Edamame: Young soybeans that are often served steamed and lightly salted, are not only a delicious snack but also a great source of magnesium.
12. Figs: Fresh or dried figs are rich in fibers, antioxidants, and of course, magnesium, and offer a sweet way to boost your magnesium intake.
13. Sunflower seeds: Perfect as a snack or as a topping for salads and yogurt, sunflower seeds are an excellent source of magnesium.
14. Black Chocolate: Slightly less sweet than dark chocolate, but with a higher cocoa content, black chocolate offers even more magnesium per bite.
15. Almond milk: A plant-based alternative to dairy milk, almond milk provides not only calcium but also a good amount of magnesium.
16. Kefir: This fermented dairy product is known for its probiotic properties and is also a good source of magnesium.
17. Artichokes: This vegetable not only contains fibers and antioxidants but is also rich in magnesium and can be prepared in various ways.
18. Black Rice: Also known as forbidden rice, contains more nutrients than white rice, including a higher amount of magnesium.
19. Kamut: An ancient grain, rich in proteins, vitamins, minerals, and especially magnesium, perfect for breads and salads.
20. Spirulina: This blue-green algae is a superfood that is not only rich in proteins and iron but also a good source of magnesium.

Good to know: Frequently Asked Questions about Magnesium and Pregnancy

How much magnesium do you need during pregnancy?
The recommended daily amount of magnesium during pregnancy is slightly higher than usual, due to the increased need for magnesium for both mother and child. Pregnant women are advised to consume about 300 milligrams per day. Magnesium from supplements is set at a specific magnesium content to cover this specific need.

Is extra magnesium needed during pregnancy?
Yes, some women may benefit from extra magnesium during pregnancy, especially if they experience symptoms of magnesium deficiency.

Can you take magnesium supplements when you are pregnant?
Taking magnesium during pregnancy is safe, provided it is within the recommended amount. It is important to choose a form of magnesium that is well absorbed, such as magnesium citrate or glycinate.

Can you absorb magnesium through the skin during pregnancy?
Yes, magnesium oil or magnesium crystals in a foot bath can be an effective way to absorb magnesium through the skin. This can help with relaxation and reducing leg cramps.

Which form of magnesium is best during pregnancy?
The absorption of magnesium can vary depending on the form. Magnesium citrate and bisglycinate are popular choices due to their high bioavailability and gentle action on the stomach.

What are the benefits of magnesium during pregnancy?
Magnesium plays a crucial role in many bodily processes, including supporting the cell division process, essential for the growth and development of the baby. It also helps in reducing fatigue.

How do you ensure that you get enough magnesium?
It is advisable to get magnesium from food, such as nuts, seeds, and green leafy vegetables. For women who need extra magnesium, supplementation can be an option. 

Magnesium During the Breastfeeding Period

In addition to the essential role of magnesium during pregnancy, this mineral remains of great importance during the breastfeeding period. Magnesium contributes to the relaxation of muscles and the nervous system, which can be particularly useful for new mothers facing the extra physical and emotional demands of motherhood. It not only provides better sleep quality and reduction of fatigue, but also assists in the production of prolactin, a hormone essential for milk production.

Conclusion on Magnesium Use During Pregnancy 

Ensuring that you get enough magnesium during and after pregnancy, as well as vitamins and other minerals, is essential for both your own health and that of your baby. With a standard recommended amount of magnesium of about 300 mg per day, it is important to recognize that during pregnancy the need for magnesium is higher than usual. This is because magnesium plays a vital role in many processes, including supporting normal cell division necessary for your baby's growth.

An adequate intake of magnesium helps in reducing fatigue and tiredness, which is particularly valuable before, during, and after pregnancy.

It is therefore crucial to be extra vigilant about your magnesium intake during pregnancy. In some cases, extra magnesium (300 mg per day) supplementation may be necessary, especially if the concentration of magnesium in your body is lower than desired. The absorption of magnesium and how much magnesium is excreted in your urine are important indicators of your magnesium status.

It is good to know that the amount of magnesium from supplements is carefully determined to meet the higher demand during this special period. Magnesium supplementation can provide a practical solution to ensure that your magnesium intake meets the higher demands.

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