Magnesium is the fourth most common mineral in the human body and the second most important mineral after potassium in the intracellular field.
60% of the magnesium, which is about 25 g in the body, is found in the bones, 39% in the in-cell area and only the remaining 1% are in the non-cell area.
Since the body cannot produce this mineral on its own, magnesium should be taken through foods. There is a magnesium reserve in the body that needs to be filled continuously. In other words, this mineral must be given to the body continuously in order to perform its numerous functions.
Pregnancy period is a period of increased the importance of magnesium and magnesium needs.
The Importance of Magnesium Mineral
Almost everyone knows that calcium is a necessary mineral for bones. However, without magnesium, it is not possible to absorb calcium in our body.
The duties of magnesium in the human body are generally as follows;
• Regulates the muscle and nervous system.
• Provides the ability to perform important activities for the body, such as protein and fat synthesis.
• Ensures that enzymes in the body work correctly.
• Protects the heart muscles.
• Required for the transmission of signals that provide intra-body communication.
• Allows the regulation of muscle contractions.
• Regulates blood pressure and blood sugar.
Indirectly, the importance of magnesium, which has many more benefits, is increasing in pregnancy so that the human body can work flawlessly.
Magnesium Importance During Pregnancy
Incredible changes occur in the body from the moment pregnancy begins. This causes the body to operate differently than usual, thus increasing the amount of things it needs.
• Daily magnesium needs are 300 mg, while in pregnancy this amount can be up to 450-700 mg.
• Magnesium during pregnancy is an important mineral for both mother and baby to have a healthy pregnancy, and should be taken on the advice of a doctor if it is to be taken.
• Infants who received magnesium were less moderate or severely cerebral palsy in infants born between 24-31 weeks, and motor dysfunction rates were less common.
• One of the most common symptoms faced by women, especially towards the end of pregnancy, is insomnia. Neurotransmitters that provide a quality sleep sleep need to have enough magnesium in the body to stay at levels that should be. For this reason, magnesium ensures better sleep during pregnancy.
• Migraine problems are common during pregnancy. Adequate magnesium removal prevents lactic acid accumulation, which causes migraine pain by helping to loosen narrowing blood vessels.
• Nausea, which is one of the most important side effects of pregnancy especially during the first trimester period, is often caused by hormone changes in the body, but magnesium has an effect of reducing nausea.
• If the stress condition has reached a disturbing level during pregnancy, the problem may be due to magnesium deficiency. Adequate magnesium levels will help reduce stress by loosening muscles and nerves.
• Cramps are one of the most common complaints that pregnant women encounter. These contractions can occur around the uterus, especially after the second trimester period of pregnancy, which can often be seen in the legs. In such cases, experts usually supplement magnesium. Because magnesium deficiency during pregnancy often manifests itself with these complaints, and magnesium is a mineral that allows muscles to relax and contract more comfortably.
• During pregnancy, it is quite common to encounter problems such as skin dryness and eczema. Magnesium is a highly necessary mineral for a better skin appearance.
• Magnesium is a mineral that helps irritate and dry skin to health.
• Keeping blood pressure at normal levels during pregnancy becomes much more important than in women’s normal times. Research has shown that pregnant women who use magnesium during pregnancy have lower blood pressure than those who do not use it, and that preeclampsia, especially affecting a considerable portion of pregnant women, has a lower risk of life.
• Women who do not receive adequate magnesium during pregnancy experience more uterine contractions than women who receive insufficient magnesium and have a risk of premature birth. Therefore, it is very important to take magnesium supplementation during pregnancy if there is a deficiency, to balance the body with calcium, to have a healthy pregnancy period.
• Removal of magnesium with calcium is very important for bone health. Adequate magnesium intake during pregnancy reduces the risk of osteoporosis that may occur in later times.
• Sufficient magnesium intake is important for the baby to develop a healthy bone and dental structure.
How can Magnesium Be Met During Pregnancy?
During pregnancy, the body’s magnesium needs can be obtained with a healthy diet. It is important to eat healthy in order for magnesium to function correctly in the body.
Foods rich in magnesium include;
- Oily fish are very rich in magnesium. Salmon, mackerel, are the top of them.
- They are magnesium-rich foods in nuts. Cashews, pumpkin seeds and almonds can be consumed in intermediate meals.
- Magnesium support can also be obtained from fruits. Bananas and avocados are among magnesium-rich fruits.
- It can be obtained from fruits as well as magnesium, broccoli, spinach biceps, which can be taken from vegetables and are abundant in dark green leafy vegetables.
However, it should be noted that the need for magnesium has increased almost twice as much during pregnancy. This increase is often not covered by nutrients, and doctors can generally recommend starting magnesium supplementation as of the second trimester period.