Dear expectant mums,
we sincerely apologise! We know that the joyful anticipation is a wonderful, but also stressful journey, with dozens of tips and warnings being thrown at you every day… And then here we are with even more advice. But don’t worry: we won’t try to scare you or add too much to your checklist. We simply want to explain why magnesium is important in pregnancy and how to make sure you’re getting enough – so you have one less thing to worry about and enjoy a little more untroubled sleep! 😉
Why is magnesium so important?
Even if you’re not pregnant or you’ve already given birth, don’t stop reading. Getting enough magnesium and calcium is always important – not only when there’s a tiny human growing inside, but in general.
Magnesium is one of the most important and abundant minerals in the human body. On average, the body contains around 25 g of it, with the largest proportion in bones. We get most of it from food, but it can also be taken in the form of food supplements. It’s absolutely vital that our bodies get sufficient amounts of this mineral, as it plays a key role in many biochemical reactions. Among other things, we need it for:
- producing energy from food,
- producing proteins,
- muscle function (relaxation of muscles and prevention of cramps),
- regulating heart rhythm,
- cardiovascular health,
- nervous system function,
- cell division and repair,
- strong bones and teeth,
- normal blood sugar levels, and
- healthy sleep and normal psychological functioning.
Magnesium is also essential for digestion. By triggering the muscles of the digestive tract, it stimulates rhythmic bowel movements, or peristalsis, and ensures regular elimination of stools. This prevents slow digestion and constipation, which can lead to many other health problems.
Would you like a more detailed explanation of the effects of magnesium on the body? Read the article on why magnesium (in food) is so important and which foods are rich in it.
Why is magnesium especially important during pregnancy?
During pregnancy, the body’s need for nutrients, minerals and vitamins increases, as they are rapidly transferred from the expectant mother to the foetus. In both developed and developing countries, experts note that a large percentage of pregnant women suffer from magnesium deficiency, which can affect both the mother and the growing baby.
This is because magnesium is essential for many functions during pregnancy – in both the mother’s and the baby’s body. It has an important role in building and repairing body tissues, and ensures the normal functioning of muscles and nerves, as well as normal blood pressure. As it is responsible for relaxing the muscles, it prevents premature (before the 34th week of pregnancy) contractions of the abdominal and uterine muscles. It also ensures the correct development of the baby’s teeth and bones.
The increase in magnesium requirements during pregnancy is mainly due to the growth of the foetus, uterus and breasts, and the increased excretion of magnesium by the kidneys. In the last trimester, the foetus stores between 5 and 7 mg of this important mineral every day.
Therefore, sufficient magnesium intake during pregnancy reduces the risk of complications, both before birth and during the baby’s later development. A severe deficiency can result in pre-eclampsia, a serious condition characterised by high blood pressure, but also higher levels of protein in the urine, headaches, swelling, and even blurred vision. In addition, low magnesium levels can slow foetal growth.
How much magnesium should be consumed during pregnancy?
The human body needs between 250 and 300 mg of magnesium daily, and the amount required is naturally higher during pregnancy. According to the German Nutrition Society, expectant mothers should consume upwards of 300 g of magnesium per day. The US guidelines are a little more specific, basing the recommended daily intake on the age of the pregnant woman:
- Between 19 and 30 years: around 350 mg daily.
- After 31 years: around 360 mg daily.
Breastfeeding mothers are recommended to consume up to 390 mg of magnesium per day, with slightly higher recommended intakes for mothers over 30 years of age.
What are the signs of magnesium deficiency in pregnancy?
First the good news: even when you’re expecting, you can meet your daily magnesium requirements with a varied, balanced diet. Nevertheless, a lack of magnesium can be indicated by symptoms such as nausea, vomiting, loss of appetite, fatigue, insomnia, muscle twitches, poor memory, and disturbed heart rhythm.
If you notice any of these symptoms, you should eat more magnesium-rich foods. Also consult your doctor or pharmacist, who can recommend good-quality and safe food supplements.
Even though experts have been warning about insufficient magnesium intake among pregnant women, they have not yet demonstrated that magnesium supplements have a positive effect on the course of pregnancy and the health of the baby. Thus, most people agree that a healthy diet is key in this regard. Let’s take a look at what this entails.
How to get enough magnesium during pregnancy?
When your belly starts to grow and you want to provide your body with enough magnesium, it’s time for a new favourite snack: nuts and pumpkin seeds, which are a great source of magnesium. However, enjoy your nibbles in moderation, as they are still quite high in calories.
For lunch, eat more legumes and wholegrain foods. Potatoes and leafy vegetables such as cabbage, chard, and spinach are also excellent sources of magnesium. If you prefer fruit snacks, choose bananas or oranges. Vegetables generally contain more magnesium than fruit. You can also get some magnesium from meat and dairy products, eggs, and even tea.
Also remember that cooking foods in water releases some of the magnesium, making your meal slightly less nutritious in this regard.
Excellent protection: natural Donat mineral water
Donat mineral water is an excellent aid for maintaining healthy digestion, and its mineral richness is a welcome addition to any pregnancy diet. It works by drawing water from the cells of the intestinal wall, thus increasing the volume of the intestinal contents and easing the elimination of waste substances. At the same time, the magnesium in Donat relaxes the intestinal muscles and makes digestion even easier, while supplying the body with this much-needed mineral.
Donat not only helps relieve pregnancy constipation, but also other unpleasant aspects of this joyous period, such as headaches or heartburn. The key to this is, of course, to know how to drink it depending on your needs. So it’s a good thing the Donat Moments app makes this easy. Simply download the app, choose your drinking regime, and your phone will help you to drink the right amount at the right time.
FAQ:
Why is magnesium important during pregnancy?
Because it supports normal nervous system function, prevents premature uterine contractions, and ensures normal foetal development.
How much magnesium is recommended for pregnant women?
Younger pregnant women should consume around 350 mg of magnesium per day, while women over 30 should consume a little more, around 360 mg per day.
What are the signs of magnesium deficiency?
The symptoms of magnesium deficiency include headache, nausea, muscle twitches and lack of appetite, as well as insomnia, disturbed heart rhythm, and poor memory.
Is it necessary to take supplements to get enough magnesium?
Experts believe that a balanced, magnesium-rich diet is enough to ensure a sufficient intake of magnesium, even during pregnancy. However, if your diet is very bland and you’re suffering from a noticeable magnesium deficiency, it’s best to consult your doctor or pharmacist, who can advise you on safe and effective dietary supplements.
How to meet the daily magnesium intake requirements during pregnancy?
Nuts and pumpkin seeds, as well as legumes, are excellent sources of magnesium. Leafy vegetables and potatoes are also rich in magnesium. Meat and dairy products, eggs, and tea are other sources of magnesium. Among fruits, bananas and oranges contain the most of this essential mineral.
Sources:
- Cvek. “Imam vprašanje glede magnezija v nosečnosti. Katere pripravke imate, ki so primerni za nosečnice – ali je Diasporal primeren?” Gorenjske Lekarne, Gorenjske Lekarne, 2018, www.gorenjske-lekarne.si/vprasanje-clanek/447. Dostopano 20 mar. 2025.
- Dalton, Lynne M et al. “Magnesium in pregnancy.” Nutrition reviews vol. 74,9 (2016): 549-57.
- Institute of Medicine. “Dietary Reference Intakes: The Essential Guide to Nutrient Requirements.” Washington, DC: The National Academies Press, 2006, pp. 340-349.
- Makrides, Maria et al. “Magnesium supplementation in pregnancy.” The Cochrane database of systematic reviews vol. 2014,4 CD000937. 3 apr. 2014
Choose chapter:
