The potential pregnancy complications of having low magnesium

Ensuring optimal intake of magnesium during pregnancy is essential. In fact, low levels have been linked to the following complications for both mum and baby.

1. High blood pressure (BP) in pregnancy

This is when your blood pressure reading is equal to, or greater than 140/90.

Up to 10% of pregnant women are affected with high blood pressure, and a magnesium deficiency is one of the risk factors in its development. This is because magnesium is involved in blood pressure regulation. Having high blood pressure also increases the risk of developing preeclampsia.

In a randomised, placebo-controlled trial pregnant women were given 300mg magnesium/day from week 25 of pregnancy to birth. The BP readings were "significantly reduced" compared to those in the placebo or no treatment group.

2. Preeclampsia / Eclampsia

High blood pressure combined with protein in the urine is defined as preeclampsia (PE). If left untreated it can progress to eclampsia, a life-threatening condition.

Research shows that 16% of women with PE have "significantly lower magnesium levels than those with a normal pregnancy."

3. Premature labour

Magnesium deficiency can lead to uterine hyperactivity, cervical dilation with the onset of premature labour, and ultimately preterm birth.

A clinical trial assessed the effects of 300mg of magnesium daily on women who were experiencing premature labour contractions. These were "significantly reduced".
 
4. Gestational diabetes mellitus (GDM)
 
Magnesium is great for our blood sugar control and for ensuring our cells remain sensitive to the hormone insulin. There have been clinical trials where women with GDM were supplemented with 250mg magnesium. After 6 weeks they showed a reduction in their insulin resistance.
 
5. Calf muscle cramps
 
These killer cramps were reduced by 80% in a clinical trial with 360mg magnesium supplementation.
 
6. Better outcomes for baby
 
Magnesium supplementation given before 25 weeks has been associated with:
 
   * less premature births
   * fewer low birth weight babies
   * less small-for-gestational-age babies 
   * fewer days in neonatal intensive care

DON'T FORGET - Magnesium is also essential for the work that Vitamin D and calcium do in the body, for both your body and your developing baby.

You can read about the different types of magnesium supplement forms here. I recommend women get at least 350mg of magnesium per day. 

DIETARY SOURCES OF MAGNESIUM

Food sources include nuts, seeds, raw cacao/dark chocolate, dark green vegies and beans.

Here are some examples of how much magnesium per weight or volume these examples contain.

• 1 cup cooked black beans = 120mg 

• 6 brazil nuts = 107 mg

• 28gm chia seeds = 95 mg

• 1 cup cooked brown rice = 84mg 

• 25gm sunflower seeds = 80 mg

• 1 cup steamed spinach = 78mg

• 25 almonds = 76 mg

• 28gm pumpkin seeds = 74 mg

• 28gm pine nuts = 71mg

• 1 cup cooked lentils = 71mg

• 28gm of dark chocolate (70-85%) = 65 mg

• 1 cup cooked oats = 58mg 

• 1 cup cooked broccoli = 51 mg

• 1 medium banana = 32 mg

• 85gm cooked salmon = 26mg

• 100gm ribeye steak = 22mg

Food such as meats, dairy, eggs and fish do contain magnesium, just not in large amounts like those examples listed above.

So if you're currently pregnant, ensure you're including some of these magnesium-rich foods into your diet. If you're falling short, consider adding in a good quality supplement.

Growing a mini human is one of life’s most nutritionally expensive endeavours! If you're looking for trimester-specific, customised support to help ensure the nutritional requirements (for both you and baby) are met, common pregnancy complaints are eased, and the risk of pregnancy complications is reduced, see the link below to learn more.