Magnesium - Pregnancy & Lactation

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Why you need more magnesium during pregnancy

Why magnesium is important during pregnancy

There is an increased need for magnesium during pregnancy and breastfeeding. As the "key mineral of the body", magnesium is involved in many tasks during pregnancy. For example, it plays a role in cell division and the production of protein and helps in the development of bones. In addition, the offspring already begins to fill its magnesium depots in the mother's womb. Thus, a magnesium deficiency in the mother directly affects the development of the child. A magnesium deficiency can influence the course of pregnancy.

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How much magnesium during pregnancy?

It all depends on the dose: The German Society for Nutrition recommends at least 310 mg per day for pregnant women. The growth of the unborn child and the placenta increases the need for magnesium. During pregnancy, the excretion of the mineral via the kidneys also increases. Pregnant women lose up to 25% more magnesium in their urine.

Pregnant women should ensure an adequate supply of magnesium from the 4th month at the latest. You should also talk to your gynecologist about this important topic.

By the way: The need for magnesium during breastfeeding is even higher. One liter of breast milk contains up to 40 milligrams of magnesium. In this case, women need at least 390 mg of magnesium daily.

Magnesium in pregnancy and lactation (information brochure)

Magnesium in pregnancy and lactation (poster)

What magnesium during pregnancy and lactation

Especially during pregnancy and breastfeeding, the top magnesium suppliers should end up on the plate of the expectant or new mother as often as possible. The daily requirement can be covered by the following foods:

Tip: Nibble on sunflower seeds in between meals. They contain particularly high levels of the important mineral.

However, the magnesium content of these foods is steadily decreasing due to soil depletion, and preparation (grinding, cooking) can also lead to magnesium losses. If there is an increased need for magnesium, supplementation may be advisable.

Caution "magnesium robbers": Soy contains phytic acid

Foods made from soy are very popular with all those who want to eat a meat-free diet. But it is important to know: The popular meat substitute contains particularly high levels of phytic acid, which binds magnesium - it is then not available to the body for its many tasks. Pregnant and breastfeeding women who consume a lot of soy products as part of a vegetarian or vegan diet should therefore ensure a good supply of magnesium - in addition to the recommendations of the DGE on nutrition during pregnancy and breastfeeding.

Magnesium deficiency & pregnancy

Pregnancy demands maximum performance from the maternal organism on a daily basis. It often becomes difficult to meet the requirement from the 4th month onwards. A magnesium deficiency should be clarified at the latest when symptoms such as calf cramps, muscle twitching, palpitations or exhaustion occur. If magnesium deficiency persists during pregnancy, the abdomen may harden like a cramp, which can subsequently lead to premature labor.

In pregnancy, magnesium deficiency can affect the course and increase the risk of premature labor, hemorrhage and premature birth. Here, magnesium during pregnancy can relax the uterine muscles and prevent these risks.

Sport during pregnancy

What sports during pregnancy?

One hour of sport per day is good for pregnant women. The following applies: Sports with a very high physical load or a high risk of injury should definitely not be part of the fitness program during pregnancy. Particularly suitable - especially for women who first discover sport during pregnancy - are sports that are easy on the joints, such as swimming or walking.

Rule of thumb: pregnant women should stay in their comfort zone when exercising and take a break at the first signs of strain.

And after the birth? Once the newborn has seen the light of day, the first thing to do for the new mom is to take a break! First of all, the pelvic floor should be strengthened again, then the sports program can gradually start again. It's best to discuss your return to sports with your midwife and your gynecologist.

^*Sources:

^{Lokey, E. A., Tran, Z. V., Wells, C. L., Myers, B. C., and Tran, A. C. (1991). Effects of physical exercise on pregnancy outcomes: a meta-analytic review. Med Sci Sports Exerc, 23(11), 1234-9. Pivarnik, J. M. (1998). Potential effects of maternal physical activity on birth weight: brief review. Medicine and science in sports and exercise, 30, 400-406.}

^{Vega, S. R., Kleinert, J., Sulprizio, M., Hollmann, W., Bloch, W., and Strüder, H.K.. (2011) Responses of serum neurotrophic factors to exercise in pregnant and postpartum women. Psychoneuroendocrinology 36 (2), pp. 220 - 227.}

^{Reimers, A., Sulprizio, M. and Kleinert, J. (2008). Pain experience during childbirth in relation to sport and exercise activity. In M. Knoll and A. Woll (Eds.), Sport and health across the lifespan. Annual conference of the dvs commission on health, April 10-11, 2008, Bad Schönborn. Schriften der Deutschen Vereinigung für Sportwissenschaft, 174, (pp. 298-302). Czwalina: Hamburg}

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