Most Americans probably do not obtain enough magnesium from dietary sources, according to the University of Maryland Medical Center. If you are pregnant, it is especially important that you acquire enough of this essential mineral. As with any dietary supplement, consult your doctor to discuss the best dosage before taking magnesium on a regular basis.
Recommended Daily Intake
Non-pregnant adult women need 280 to 300 mg of magnesium every day. According to BabyCenter.com, magnesium intake during pregnancy varies by age group. Pregnant women age 18 and under need 400 mg, or 350 mg for women ages 19 to 30. Pregnant women over age 31 need 360 mg per day. If you take a prenatal vitamin or other supplement, keep in mind that it is important to balance your magnesium intake with calcium intake. Excess amounts of magnesium may decrease calcium absorption in the bones, and excess calcium interferes with the effects of magnesium. Most prenatal vitamins contain a balanced combination of both magnesium and calcium.
Benefits
Because magnesium causes muscles to relax, it may reduce the frequency and intensity of leg cramps during your pregnancy. According to Elizabeth Somer's "Nutrition for a Healthy Pregnancy," your magnesium level may play an important role in the onset of labor, due to its effects on maternal uterine contractions. Adequate intake during pregnancy may also reduce your baby's chances of developing cerebral palsy or retardation as a newborn. Magnesium also helps regulate blood sugar levels and aids in insulin production.
Deficiency
Magnesium deficiency during the prenatal period may have negative effects on your developing baby, such as poor growth. Severe deficiency may contribute to the development of preeclampsia, a severe condition that is characterized by high blood pressure. For this reason, mothers with preeclampsia often receive magnesium intravenously. According to BabyCenter.com, signs of magnesium deficiency may include nausea, vomiting, loss of appetite, fatigue, insomnia, muscle twitching, poor memory, irregular heartbeat and weakness.
Sources
For optimal health benefit, obtain magnesium from food sources whenever possible. These sources minimize the risk of overdose and provide other vitamins and minerals in addition to magnesium. Good sources of magnesium include seeds, fruits, vegetables, peas, beans, legumes, soy products and whole grains. During pregnancy, many women may have a hard time keeping food down or may experience severe food aversions. If you think your intake may be inadequate, discuss taking a supplement with your doctor.
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