Magnesium in the human body plays a very important and diverse role. It participates in more than 600 enzymatic reactions and activates another 200 enzymatic reactions. It is essential for the formation of nucleic acids and proteins, for glucose utilization, bone formation, heart function, neurological functions, and muscle contraction. 90% of the total magnesium in the body is contained in muscles and bones.
The World Health Organization (WHO) has even established that subclinical magnesium deficiency prevails in both developed and developing countries. It predominantly occurs in women of childbearing age. During pregnancy, the need for magnesium further increases, and most pregnant women likely do not meet this increased requirement. Magnesium deficiency during pregnancy can lead to complications.
During pregnancy, the serum magnesium level gradually decreases and often reaches low values in the last trimester. According to a 2021 study, magnesium deficiency may contribute to the occurrence of hypertensive disorders, gestational diabetes, or premature birth. Pregnant women also often suffer from restless legs syndrome, which magnesium supplementation can also help with.
And which form of magnesium to choose? There are many forms of magnesium. Each form can have a slightly different effect. Magnesium malate is associated more with an energetic effect, and therefore its use is recommended in the morning. On the other hand, magnesium bisglycinate (a chelated form) is a very well bioavailable form, and its use has a calming effect thanks to the glycine molecules. For this reason, it is suitable to take it in the evening for better sleep. Both malate and bisglycinate are high-quality and well-absorbed forms. However, it is recommended to avoid magnesium oxide, which is one of the least absorbable forms. It often acts more as a laxative rather than replenishing the body's magnesium stores.
Verra team
List of References:
Na HS, Ryu JH, Do SH. The role of magnesium in pain. In: Magnesium in the Central Nervous System. University of Adelaide Press, Adelaide (AU); 2011. PMID: 29920000.
DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1.
Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS. Nutrient Requirements during Pregnancy and Lactation. Nutrients. 2021 Feb 21;13(2):692. doi: 10.3390/nu13020692.
Dalton, L. M., Ní Fhloinn, D. M., Gaydadzhieva, G. T., Mazurkiewicz, O. M., Leeson, H., & Wright, C. P. (2016). Magnesium in pregnancy. Nutrition Reviews, 74(9), 549–557. doi:10.1093/nutrit/nuw018
