Pregnancy brings joy and anticipation, but it can also bring some discomfort, including painful leg cramps. These cramps typically begin in the second trimester and often disrupt sleep, which is something every expectant mother could do without. However, there's promising news: the key to relief might be right in your kitchen pantry.

Magnesium Can Ease Pregnancy-Related Cramps

Scientific research has shown that magnesium, an essential mineral for maintaining normal muscle and nerve function, can effectively ease pregnancy-related leg cramps. During pregnancy, your body prioritizes the needs of your baby, which can cause maternal blood levels of magnesium to drop. As a result, pregnant women need 350 mg of magnesium daily, which is 40 mg more than usual. Magnesium not only helps alleviate leg cramps, but it also supports bone health, regulates blood pressure, and maintains a healthy immune system. Additionally, it may assist in managing type 2 diabetes by helping regulate blood sugar levels.

What Foods Have the Most Magnesium?

Magnesium can be found in whole grains, legumes (beans and nuts), green leafy vegetables, and certain types of fish. Top sources include pumpkin seeds (152 mg per ounce), sunflower seeds (127 mg in ¼ cup), millet (105 mg in 1 cup cooked), bran cereal (93 mg in ½ cup), and spinach (86 mg in 1 cup cooked). To combat leg cramps, try incorporating more magnesium-rich foods into your diet, stay well-hydrated, and ensure you take a magnesium-containing prenatal vitamin (not all prenatal vitamins contain magnesium). If diet and prenatal vitamins aren't enough, discuss with your doctor whether an additional magnesium supplement might be right for you.
 
To help you increase your magnesium intake, here are some meal and snack ideas rich in this vital mineral. Beyond potentially relieving leg cramps, these foods offer a range of B vitamins and other essential nutrients helpful during pregnancy.

• Instant oatmeal or wheat bran cereal topped with almonds and cashews
• Whole grain bread with peanut butter and banana slices, sprinkled with wheat germ and cinnamon
• Plain yogurt with pumpkin or sunflower seeds sweetened with honey; add cocoa powder for a magnesium and flavor boost.
• Soybean and tofu salad: mix cubed cucumbers, halved grape tomatoes, diced bell peppers, shelled and thawed edamame beans, and minced onion with marinated firm tofu
• Black bean and millet salad: combine black beans, chopped tomatoes, cucumbers, onion, garlic, and lemon juice with cooked millet
• Grilled halibut with a side of cooked spinach and quinoa
• Chinook salmon served with brown rice and Swiss chard

Sources:
National Institute of Health
American Journal of Obstetrics and Gynecology