Are you looking to increase your magnesium intake postpartum? If youโre a postpartum mom and wonder about magnesium's benefits and why itโs essential to take, then keep reading!
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Greater Than has compiled a guide for you with all the information you need to know in order to make the best choices for you and your little one.
What Is Magnesium?
The first thing you need to know is what magnesium actually is. Magnesium is a mineral found in many foods and helps play key roles in your body. Specifically, magnesium helps with different bodily functions like energy production, body protein, and muscle contractions. It also helps to keep your bones and heart healthy.
Magnesium is considered a major mineral, which means you need higher amounts of it than trace minerals like zinc or iron. However, how much you need depends on your age and gender.
For pregnant women and postpartum moms, the daily intake of magnesium is higher. The daily allowance is around 360 mg for postpartum moms and those in lactation.
Natural Magnesium Sources for Postpartum Moms
Looking to boost your magnesium intake? The good news is that there are so many different ways you can get magnesium from natural sources.
Dark Chocolate
Of course, everything is in moderation. However, dark chocolate has a variety of health benefits, one of which is that it is rich in magnesium. It contains 64 mg in a one-ounce serving.
It also has a variety of beneficial antioxidants, which is helpful for your health as well. It helps with your heart health and has prebiotic fiber that is good for your healthy gut bacteria.
Be aware that a limited amount of caffeine is naturally present in chocolate because it contains theobromine. However, there is no harm in indulging every once in a while.
Avocados
Not only is avocado delicious, but this nutritious fruit contains a high source of magnesium. In fact, one medium avocado contains 58 mg of magnesium.
It is also high in potassium, B vitamins, fiber, and vitamin K. What sets avocados apart is their healthy fats, especially heart-healthy monounsaturated fat.
Nuts and Seeds
Nuts are tasty and nutritious! A handful of almonds, cashews, or Brazil nuts contain a high source of magnesium. For example, a one-ounce serving of cashews contains 82 mg of magnesium.
Nuts are also a good source of fiber and help with cholesterol levels. They are also anti-inflammatory and can act as a great snack.
Seeds are incredibly healthy, and many contain a high amount of magnesium like flax, pumpkin, and chia seeds. For example, pumpkin seeds contain 150 mg of magnesium in a one-ounce serving.
Legumes
Legumes are a family of high nutrient plants such as lentils, beans, chickpeas, peas, and soybeans. They contain a lot of beneficial nutrients, especially magnesium. For example, a cup of cooked black beans contains 120 mg of magnesium!
Legumes are also high in potassium and act as a great source of protein.
Whole Grains
Grains, such as wheat, oats, barley, buckwheat, and quinoa, are excellent sources of helpful nutrients like magnesium.
A one-ounce serving of dry buckwheat contains 65 mg of magnesium. It also acts as a high source of protein, and studies have shown it to reduce redness and swelling in the body.
Leafy Greens
Leafy greens are incredibly healthy and are loaded with magnesium. Some great options include kale, spinach, collard greens, turnip greens, and mustard greens.
Leafy greens also include a high source of iron, manganese, and vitamins A, C, and K. A cup of cooked spinach has 157 mg of magnesium!
Bananas
Bananas are a beneficial source of magnesium, potassium, vitamin C, and vitamin B6. They are best known for their potassium content, which can lower blood pressure.
One large banana contains 37 mg of magnesium.
How Does Magnesium Help Postpartum Moms?
Pregnancy and birth are physically demanding on your body. Thatโs why you need all the love and nourishment you can get to make sure your body recovers to the best of its ability.
Having the right amount of nutrition is essential to proper physical recovery and mental health. Nutrition can aid your recovery both physically and mentally and help your breast milk supply.
Keep reading to learn more about the benefits of magnesium postpartum!
What Are the Benefits of Taking Magnesium Postpartum?
There are a lot of benefits for you, especially after birth. Here are some examples of what these benefits can look like:
- improve your sleep and help you feel more rested
- relieve muscle tension
- support bone health, which is essential if youโre breastfeeding your little one
- Help with muscle and leg cramps
- help with bowel movements, which can be tough, especially after birth
- help improve head and neck tension
Relationship Between Magnesium and Breastfeeding
Magnesium is essential during your lactation period because it can help support your babyโs growth and development! Your baby will undergo incredible changes, especially within the first few months.
As a result, you must be getting your daily magnesium intake for you and your baby.
Breast milk is essential for so many different reasons. It can contain the perfect amount of magnesium for your baby, so itโs important to get the adequate source needed for you and your babyโs long-term health.
Relationship Between Magnesium and Mental Health
Once you have your baby, this triggers a range of emotions. Itโs linked to the chemical, social, and psychological changes that happen to you after you give birth.
Magnesium is known to help reduce stress and tension as it influences your neurotransmitters and calms your nervous system. One of the many hypotheses about what causes poor mental health postpartum is possibly a magnesium deficiency combined with other surrounding factors.
Why Choose Greater Than
At Greater Than, we care about your health. We understand that you and your baby's health are intertwined, providing you with the information you need to make the best choices possible. Thus, giving you the best electrolyte drinks.
Our electrolyte drinks contain a proprietary blend of organic coconut water, non-GMO fruit juice, and a dash of sea salt now crafted into the healthiest sports drink on the market, all with NO chemicals or added sugars.
So, whether youโre looking to increase your magnesium intake like our chocolate coconut water or looking for a great source of potassium or electrolytes โ weโve got you covered.
Our Trial 6-Flavor Variety Pack contains endless benefits for mothers and the entire family!
Sources:
Magnesium and stress - Magnesium in the Central Nervous System | NCBI