Magnesium is a vital mineral for overall health, especially for pregnant people. As one of the seven essential minerals in the body, it is pivotal for various bodily functions, from muscle function to energy production. That’s why the World Health Organization (WHO) has made it clear that magnesium is essential to preventing the most serious symptoms of preeclampsia. This lack of care can lead to dangerous complications for pregnant women. Given its importance, determining magnesium’s benefits—and safety—for pregnant people is essential.
For pregnant people, the recommendation is to get 350 to 400 milligrams of magnesium per day. This is much more than the 300 to 310 milligrams advised for non-pregnant adults. This higher need is due in part to the energy needs of a developing fetus, as well as the physiological changes that come with pregnancy. When appropriately implemented, magnesium supplementation can go a long way in delivering those valuable benefits. It can produce side effects including flushing, sweating, headache, vomiting, blurred vision and muscle weakness.
The Benefits of Magnesium for Pregnant Individuals
Studies have shown that magnesium can help ease several common aches and pains that come with pregnancy. Recent research indicates that 200 milligrams of magnesium taken each day may be beneficial in easing cramps. To achieve the best results, begin this regimen at the first sign of discomfort. One study evaluating magnesium citrate found that a 360-milligram dose relieved leg cramps. Note that this finding only applies to pregnant individuals who are already exhibiting the symptoms of magnesium deficiency. Such findings highlight the strength of magnesium to address the quality of life during pregnancy.
Magnesium is especially effective at relaxing muscle tension and minimizing muscle cramping, both of which are frequent scuttlebutts among the pregnant. Beyond supplementation, there are alternative methods of magnesium intake available as well. Soaking in a warm bath with Epsom salt helps reduce muscle tension. The magnesium sulfate packed into the salt is a miracle worker when it comes to relaxation. This all-natural remedy provides a relaxing and easily accessible alternative for pregnant people looking to soothe aches and pains.
Magnesium plays a key role in improving general health in pregnancy as well, allowing people to feel less tired during the day. Since fatigue is one of the most common complaints around this time, it’s important to make sure you’re getting enough magnesium to help fight that tiredness. These benefits might sound too good to be true. You must weigh against this the risk of adverse effects that may occur with high doses or misuse of supplements.
Safety and Recommendations Surrounding Magnesium Use
Though magnesium supplementation seems advantageous for many, their safety, especially with use during pregnancy, is an essential subject. Reducing risk for pregnant individuals The WHO currently recommends a safe upper limit of no more than 400 milligrams per day for pregnant people. Concerns immediately surface around gastrointestinal side effects that often go hand-in-hand with magnesium consumption. These side effects can prevent some people from seeking out supplementation at all or result in adverse effects if not consistently tracked.
Improving magnesium supplementation could provide clinical, research, and public health benefits. Yet, rigorous studies that definitively demonstrate its benefits for pregnant women are still needed. The overwhelming majority of research has been centered on particular conditions or symptoms, failing to produce clear, widespread guidelines for magnesium supplementation or treatment in prenatal care. As a result, many experts across the healthcare field recommend thoughtful deliberation and consultation prior to beginning any supplementation plan.
Most pregnant people will benefit from assessing their total nutrient intake. Supplementing dietary sources of magnesium, this assessment can go a long way toward helping them ensure their nutrient needs are met. Foods high in magnesium are dark green leafy vegetables, nuts, seeds, whole grain products and legumes. A wholesome diet that includes them all will arguably exceed the higher magnesium demands, rendering supplementation unnecessary. Yet for individuals with more serious deficiencies or pronounced symptoms (e.g. leg cramps), guidance from healthcare specialists on future supplementation can be justified.
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