We’ve all seen it depicted in mainstream media: A woman vomits in the early morning hours and soon realizes she’s pregnant. We can’t say it isn’t true to life. Morning sickness is a common condition experienced by around 70-80% of pregnant women, and it can be an extremely uncomfortable and challenging aspect for expectant mothers.
No one wants to experience nausea and vomiting during what is supposed to be one of the most exciting times of their life. However, amidst the discomfort of the first (and sometimes also second and third) trimester of pregnancy, there is a natural remedy that holds promising potential: magnesium.
Let's explore how this essential mineral may be able to help you manage your morning sickness symptoms so you can continue living your best pregnant life.
But first, what causes morning sickness?
While the exact cause of morning sickness remains unknown, hormonal changes, particularly elevated levels of human chorionic gonadotropin (hCG) and estrogen are believed to contribute to its onset. Also, morning sickness may be somewhat of a misnomer: While some women experience nausea and vomiting only in the early hours of the day, others find themselves suffering all day long.
How can magnesium help?
Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. Research suggests that magnesium deficiency may exacerbate nausea and vomiting, making it a promising anecdote to morning sickness.
Magnesium plays a crucial role in regulating neurotransmitters and muscle function, which are implicated in nausea and vomiting. By modulating neurotransmitter activity, particularly serotonin, magnesium may help stabilize mood and reduce the intensity of nausea sensations. Additionally, its muscle-relaxing properties can alleviate gastric distress and quell the urge to vomit, offering much-needed respite to expecting mothers.
Several studies have explored the efficacy of magnesium supplementation in managing morning sickness. A randomized controlled trial published in the "Journal of Pregnancy" demonstrated that pregnant women supplemented with magnesium experienced a significant reduction in the severity of nausea and vomiting compared to those receiving a placebo.
Another study in the "European Journal of Obstetrics & Gynecology and Reproductive Biology" found that magnesium supplementation was associated with improved overall well-being and a decrease in the frequency of nausea episodes among pregnant women. Furthermore, a systematic review and meta-analysis published in "PLOS One" concluded that magnesium supplementation was effective in reducing the severity of nausea and vomiting in pregnancy, with no significant adverse effects reported.
How to incorporate magnesium during pregnancy
You may be wondering how to ensure you’re getting enough (but not too much) magnesium during pregnancy, what type of magnesium to supplement with, and the recommended dosages. We’ve got you covered.
Incorporating magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains into your diet can help naturally boost magnesium levels. Additionally, consulting with your OB/GYN about magnesium supplementation — in addition to what is already included in your prenatal vitamin — is also encouraged.
Magnesium citrate and magnesium glycinate are often recommended for pregnant women due to their high absorption rates and gentle effects on the digestive system. Typical doses ranging from 200 to 400 milligrams per day are considered safe and effective for managing morning sickness during pregnancy. Still, it's crucial to follow the advice and guidance of your healthcare provider before starting any new supplement regimen.
If you’re dealing with nausea and vomiting due to morning sickness, you are not alone. While pregnancy can be an incredibly joyful experience, it can also be full of unexpected trials — not feeling your best is one of them. The good news is that there are ways to make sure you’re getting enough of the proper nutrients in your diet, as well as supplements like magnesium that may be able to help improve your symptoms. Here’s to feeling like yourself again soon!
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.