The pregnancy is a period of profound physiological changes. Pregnancy is a period of profound physiological adaptation. To accompany these transformations and support fetal development, a pregnant woman's diet must be rich in key micronutrients. Among them, Magnesium plays a central role throughout pregnancy and the postpartum period.
Magnesium is involved in more than 300 enzymatic reactions energy production (ATP), muscle function, nerve transmission, protein synthesis, bone and psychological health [1]. Approximately 50-60 % of the body's magnesium is found in bone; the rest is distributed in muscle and soft tissue, including the brain and nerves [2,3].
During pregnancy, a suitable daily intake helps maintain the physiological balance of mother and fetus.
Needs increase during pregnancy: a 35 mg/d supplement is recommended for pregnant women [4]. Recommended dietary intakes vary according to age [4] :
During breast-feeding, requirements do not increase markedly. magnesium concentration in milk remains relatively stable (≈ 25-35 mg/L), irrespective of maternal diet [4]. A magnesium-rich diet, however, remains relevant for maintaining mineral balance maternal.
A great deal of research has explored the link between magnesium and pregnancy. Adequate levels of this mineral appear to play a role in reducing a number of discomforts and complications.
Magnesium supplementation has shown beneficial effects on several aspects of pregnancy:
A number of studies have demonstrated the beneficial effect of magnesium intake in babies whose mothers have received magnesium supplements. A best Apgar score at birtha global indicator of the infant's immediate state of health, was observed, as well as a reduction in fetal stress.
There has also been a reduction in late fetal cardiac decelerations and mild ischemic hypoxic encephalopathy (EHI), both associated with a lack of oxygen around birth.
Finally, magnesium seems to have a protective effect against low birth weight and intrauterine growth retardation (RCIU) [19,20]. A lower risk of stillbirth in the third trimester was also observed in groups receiving this supplementation.
Although numerous studies suggest the positive effects of magnesium during pregnancy, these results should be interpreted with caution. Effectiveness may vary according to each woman's profile, initial magnesium status and duration of supplementation. As a result, further, larger-scale, methodologically sound research is still needed to confirm these benefits and better identify the women who would benefit most.
To meet the increased need for magnesium during pregnancy, it is essential to give priority to well-assimilated sources, whether from the diet or through appropriate supplementation. However, dietary intake alone may prove insufficient, especially in cases of severe stress [21] or digestive disorders that may reduce intestinal absorption. A combined approach, combining a varied, magnesium-rich diet to dietary supplements well-chosen - especially in the form of bisglycinate or magnesium citrate, renowned for their excellent bioavailability - is often recommended.
Magnesium is naturally present in (values per 100 g of food - source CIQUAL) https://ciqual.anses.fr) :
A varied, plant-rich diet is therefore essential to guarantee an adequate intake.
Magnesium-rich foods also provide valuable vitamins and minerals. vitamins and mineralssuch as calcium, potassium, iron and zinc.
Magnesium supplementation can also prove invaluable for pregnant women whose dietary intake is inadequate, or in cases of increased need linked to a vulnerable terrain (stress, anxiety, persistent fatigue, etc.).
Not all forms of magnesium are created equal. Among the most recommended are magnesium bisglycinate (chelated with glycine) and magnesium citrateappreciated for their excellent bioavailability and their good digestive tolerance [22].
In all cases, before considering supplementation, it is advisable to seek the advice of a health professional, especially if you are taking medication.
To find out more, read our dedicated articles: [Magnesium bisglycinate, a precious ally for everyday energy] and [Magnesium and sleep: how this mineral can transform your nights].
Unlike during pregnancy, magnesium requirements do not increase significantly during breastfeeding, although some magnesium is lost via the mother's milk [4]. The concentration of magnesium in breast milk is stable at between 25 and 35 mg/L, irrespective of the mother's diet. The maternal body seems to compensate this loss effectively, notably through increased bone resorption, which can provide magnesium for milk production.
However, this mobilization of bone magnesium can raise questions, particularly in cases of inadequate dietary intake or already compromised body reserves (e.g. after pregnancy or in the presence of chronic stress). This is why it's a good idea to encourage a magnesium-rich diet during breastfeeding, and to consider targeted supplementation if necessary. This not only supports milk production, but also preserve the mother's mineral balance and bone capital.
In short, the magnesium is a fundamental nutrient during pregnancy and breastfeeding. It contributes not only to the well-being of the mother-to-be, but also to the harmonious development of the baby. A varied diet, enriched with foods naturally rich in magnesium, combined if necessary with high-quality supplementation, is a valuable nutritional strategy throughout pregnancy.
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Magnesium contributes to :
Magnesium plays a role in the cell division process.
