Major minerals in pregnancy are a pretty big deal. They are a specific category of micronutrients that are fundamental in the development of the baby, and the health of the mother. This is a series in which we are diving into the essential nutrients in pregnancy. Previously we took a deep dive into macronutrients, did an overview of micronutrients, and looked into fat-soluble vitamins and water-soluble vitamins.
Now we are going to dig even deeper into a specific type of micronutrient, focusing on major minerals in pregnancy.
We will look at what major minerals are and how they function in supporting pregnancy, digging deep into each major mineral and what foods you can eat to optimize your body’s absorption of all the major minerals in pregnancy. If you first want a broad overview of micronutrients, you can check out the previous post in this series, Micronutrients in Pregnancy.
Before diving deep into each of the major minerals in pregnancy, we are going to do a quick review of what minerals are.
What are Minerals and What is their Importance in Pregnancy?
Minerals are not just rocks that are mined from the earth. They are wayyyy more than that. They are completely essential to every cellular reaction within the body. Minerals are inorganic compounds, essentially acting as spark plugs for different reactions in the body. They are found in the earth and soil, absorbed by plants or animals, and passed onto us humans.
They are vital to almost every bodily process including bone health, nerve functions, muscle functions, metabolic functions, hormonal health, and more.
They can be broken in 2 different categories: Major Minerals and Trace Minerals. We will dive into Trace Minerals in Part 6 of this series, and today will focus on Major Minerals in Pregnancy.
Major Minerals
Major minerals are commonly found in larger amounts in a whole foods diet, and are required in daily amounts larger than 100 milligrams. The Major Minerals are:
- Calcium
- Sodium
- Potassium
- Chloride
- Magnesium
- Sulfur
The major minerals we are going to focus on in being of great benefit in pregnancy are:
- Calcium
- Sodium
- Potassium
- Magnesium
The Importance of Major Minerals in Pregnancy
Major minerals in pregnancy and overall health are essential micronutrients in pregnancy for the growth and development of the baby and the support of a mother’s changing body.
Minerals are essential micronutrients in pregnancy for the growth and development of the baby and the support of a mother’s changing body. Minerals can…
- Formation of bones and teeth in baby, maintenance of bones in mother
- Brain development
- Thyroid function
- Maintenance of nausea and morning sickness
- Prevention of conditions like preeclampisa
Enough review though, you are ready to dive deep into each of the major minerals in pregnancy and why they are essential.
Major Minerals in Pregnancy
CALCIUM
Not only is calcium the most abundant mineral in the human body, but it is also very important to our health. It provides necessary structural support through the 99% of it that is found in our skeletal tissue, but does so much more than this.
It aids in nerve communication throughout the body, aids in the process of blood clotting, supports healthy blood pressure, and aids in muscle contraction and relaxation. It is one of the fundamental minerals in pregnancy. Here’s why:
Calcium in Pregnancy
- Supports prevention of preeclampsia
- Reduces risk of hypertension
- Supports bone health of mother
- Supports development of strong bones and teeth in baby
- Supports nerve, heart, and muscle growth in baby
- Supports blood clotting abilities in baby
How Much Calcium to Consume Daily in Pregnancy
I mention in post #1 in this series how RDAs are the bare minimum of what you should be aiming to get in regards to nutrients. This is because RDAs are set at the level that prevents sickness, but not the level that prevents thriving.
That being said, the RDA for Calcium in pregnancy is 1000 mg per day, though you can absolutely aim for more than this.
Foods High in Vitamin C
Foods high in calcium include dairy products, leafy greens, sardines with bone, and salmon.
SODIUM
Sodium is an amazing mineral that is essential to various functions in the body. Sodium is a key player in regulating fluid balance within the body. It keeps fluid where it is supposed to be, both in and outside of cells. It works to generate nerve impulses, allowing for communication throughout the body.
It is also critical for hydration, and regulating blood pressure in the body.
While excess sodium can be a concern on a standard American diet, if a whole foods diet is consumed, excess sodium is probably not a concern. Here’s why it is important as one of the major minerals in pregnancy:
Sodium in Pregnancy
- Maintains fluid and mineral balance in the body for mother as fluid volume rises
- Prevents dehydration in mother, especially in the case of morning sickness
How Much Sodium to Consume Daily in Pregnancy
The RDA for Vitamin B1 is 2300 mg per day for pregnant mothers. Know that you will most likely not exceed sodiuam intake if you are eating a whole foods diet. If you are on a standard American diet, it can be easy to exceed healthy sodium intake.
Foods High in Sodium
Sea salt, bone broth, seaweed, salted foods.
POTASSIUM
Working hand in hand with sodium, potassium is also essential to fluid balance within the body. It also aids in muscle contraction through its work with nerve impulses, being one of the vital minerals in pregnancy.
Potassium in Pregnancy
- Maintains electrolyte balance as blood and fluid volume increase during pregnancy
- Prevents hypertension
- Minimizes risk of leg cramps
How Much Riboflavin to Consume Daily in Pregnancy
The Adequate intake levels for Potassium is 2900 mg per day for pregnant mothers. Aim for this, but know you will probably get more than enough through consuming a good-quality whole foods diet.
Foods High in Vitamin B2
There are a plethora of foods high in potassium including bananas, potatoes, squash, dairy, and melons.
MAGNESIUM
Magnesium is a commonly known mineral that plays hundreds of vital roles in the body. It is required for blood glucose regulation, bone health, sleep, protein synthesis, muscle contraction, digestion, and more.
Magnesium in Pregnancy
- Blood pressure regulation
- Development of bones and teeth in baby
- Prevention of preterm labor
- Leg cramp prevention
- Prevention of morning sickness
- Healthy birth weight support
- Reduction in risk of gestational diabetes
- Blood sugar regulation
- Supports improved mood in mother
How Much Magnesium to Consume Daily in Pregnancy
The RDA for magnesium is 350 mg per day for pregnant mothers. Getting more than this can lead to greater thriving in the body if other minerals are also in balance.
Foods High in Magnesium
It is hard to get enough magnesium through the diet, so speak with your dietician or nutritionist or doctor about supplementation. However, you can get some magnesium through dark leafy greens, legumes, nuts, and unrefined grains.
How to Get Started in Consuming the Right Major Minerals in Pregnancy
It does not have to be super complicated or difficult to get all of the necessary major minerals in pregnancy. My top tips are to first make sure your gut health is in order. This way you will be able to absorb the vitamins and minerals that you take in. Also ensure you are being adequately hydrated, and are consuming enough fat to absorb your minerals.
If you choose to take a prenatal, ensure it is of high quality. Ones off of the grocery store shelf will probably not meet the mark. Choose one with folate instead of its synthetic form, folic acid. If you need a good quality prenatal, check out Needed.
Through diligence you can get various micronutrients in pregnancy so that both you and your baby can flourish!
