What helps against it – and when it becomes dangerous

Calvage cramps at nightinner unrest or sudden pulling in the stomach – many pregnant women know such symptoms. What many do not know: there can be a magnesium deficiency behind it. The mineral takes over numerous tasks in the body and is like others Vitamins of great importance especially during pregnancy. Because from the second trimester, the need increases – and thus the risk of deficiency symptoms. Why magnesium is so important what you recognize a defect and when preparations really make senselearn here.

Magnesium: It plays this role in the body and during pregnancy

Magnesium is according to the Society for Magnesium Research A vital mineral that is involved in several enzymatic reactions in the body. It plays a central role in the irritant line in nerves and muscles, energy generation and bone structure. Also that Cardiovascular system is on sufficient magnesium intake dependent.

Magnesium requirement during pregnancy

During pregnancy, a woman’s body is particularly challenged: the fetus grows, the placenta develops, and the motherly fabric also changes significantly. All of this increased the regular magnesium requirement clearly. Loud AOK The daily need is 310–350 mg during pregnancy, while otherwise it is around 300 mg.

But not only the additional requirement plays a role: in pregnancy, the excretion of magnesium via kidneys is also increasing-according to the Society for Magnesium Research by around 20 percent. This means that the magnesium level in the blood can decrease despite sufficient supply. Some studies even speak of a « hidden » magnesium deficiency that is not always noticeable in the serum, but is shown in the tissue – for example in the uterus.

Signs and symptoms of a magnesium deficiency

Magnesium deficiency is not always immediately evident, but according to the AOK, can cause a variety of symptoms.

Frequent symptoms

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Nocturnal calf cramps
• Muscle tremors and nervous twitches
• Sleep disorders and inner unrest

Other possible signs:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Irritability, mood swings
• Fatigue and exhaustion
• Headache (with caution: magnesium doesn’t help in every case)

If the symptoms occur or increase regularly, medical clarification should take place. This applies especially to contractions or premature labor – magnesium deficiency can play a role here and should be medically clarified.

Causes: Why does magnesium deficiency arise during pregnancy?

A Lack of magnesium can have different causes according to AOK and Society for Magnesium Research – especially during pregnancy:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Increased need: Growth of Placenta, fetus and mothers tissue
• Increased excretion: Due to pregnancy, pregnant women lose more magnesium about the urine
• Nutrition: Often the intake recommendation is not reached-only 73.5 percent for 25-34 year old women
• Early pregnancy: Nausea and vomiting prevent sufficient nutrient absorption
• Medication: Diuretics or certain antacids can disturb the magnesium intake
• stress: Emotional stress increases the consumption of certain micronutrients

What helps against magnesium deficiency?

Magnesium is in many foods Included – with a balanced diet, the need can be well covered in many cases. Are particularly recommended:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Whole grain products (e.g. oatmeal, millet)
• Nuts and seeds (especially almonds, sunflower seeds)
• Green leafy vegetables (e.g. spinach, chard)
• Legumes (e.g. lenses, beans)
• Bananas, berries, avocado

The AOK advises: Additional magnesium intake should only take place after consultation with the doctor. In most cases, nutrition is sufficient. An independent intake – especially from High-dosed magnesium preparations – Can too Diarrhea and other complaints lead. According to the Society for Magnesium Research, it looks different: it recommends a general supplementation of 240 to 480 mg daily for pregnant women-especially because the need is often not covered and many studies show positive effects.

An updated Cochrane review from 2014 Analyzed ten studies on magnesium supplementation during pregnancy with over 9000 women. At that time, the researchers came to the conclusion that there were no evidence that supported magnesium supplementation during pregnancy to improve maternal and childhood health results. The « current evidence » is inadequate to give a recommendation for routine use of magnesium during pregnancy. Further studies are required in this field.

When does magnesium deficiency become dangerous during pregnancy?

A slight deficiency can often be compensated for. It becomes critical when the magnesium deficiency leads to serious complications. According to the Society for Magnesium Research, these can be:

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Early labor and contractions: Frequently combined with magnesium deficiency – magnesium can be soothing here.
• Bleeding or cervical weakness: Studies show that magnesium can reduce such complications.
• pre-eclampsia: Magnesium deficiency is with a higher risk of pregnancy poisoning and Hypertension Associated.

Take the magnesium correctly: tips for pregnant women

So that magnesium – should it be taken as a nutritional supplement – has an optimal effect and is well tolerated, it is worth it, it is worthwhile to consider a few points when taking it. The distribution of the dose is particularly important: instead of a unique large amount, it is advisable Magnesium throughout the day to take into smaller portions. In this way, the body can absorb the mineral, and at the same time Unpleasant side effects like throughL mostly avoid, advises the Society for Magnesium Research.

If nausea often occurs during pregnancy – which is not unusual, especially in the first trimester -, magnesium should not be taken on the sober stomach. Taking it after a meal can help to avoid stomach irritation. This recommends the AOK.

In the case of existing underlying diseases, in particular kidney failure, special caution is required. In such cases, the supplementation should only be done in consultation with a doctor to a doctor Overdose with magnesium or avoid strain on the kidneys. Also apart from pregnancy, those from the German Nutrition Society proposed maximum quantities of magnesium not exceeded become.