Learn: Why is adequate electrolyte input important in pregnancy

Introduction:

The importance of electrolytes especially in pregnancy and breastfeeding is often overlooked.

Electrolytes are minerals that are crucial for maintaining fluid balance, aid in blood flow, regulate blood pressure, build bone, conduct electrical charge and influence a wide range of hormones. They are also aiding digestion and the absorption of nutrients.

From early pregnancy the fluid volume increases by as much as 50%. This fluid volume increase is needed due to an increase in blood volume but also the gradual increase of amniotic fluid.

Adequate amniotic fluid volume does not only cushion your baby and keeps it warm it is also vital for the development of its kidneys, digestive system, lungs and skeletal and muscular system. Due to the increase in fluid needs in pregnancy the body also requires more electrolytes at the same time. This is to maintain the electrolyte concentration and therefore all the bodily functions mentioned above.

Let's have a look at the individual electrolytes and their purpose.

Sodium and Chloride (Salt)

This is vital for regulating fluid levels in your body and facilitating neural signals throughout your body. Sodium and Chloride therefore help to balance fluid in and between the cells in general but also your nerve cells and the signals that are being sent between them. This means you can think straight and move your limbs& muscle on command.

Another important purpose of salt is assisting with adequate stomach acid levels which assists in vitamin absorption, protein digestion and protection of pathogenic bacteria.

Salt often gets a bad view and there is often the recommendation to have a low salt diet to prevent for example high blood pressure, but there is more and more evidence that this may not be the salt as such and more likely the highly processed and high in sugar foods instead. Current research suggest that an intake of 3000 to 5000mg of sodium per day is associated with the lowest risk of adverse health outcomes.

Real food sources of sodium: 

miso, sun dried tomatoes, pork rinds, bacon, beef jerky, parmesan cheese, olives, pickles and fermented foods.

Potassium

Potassium balances the effect of sodium and therefore is another main player in the bodies fluid balance, but also important for fetal growth insulin sensitivity and blood pressure regulation.

The recommended daily intake is 4000mg/day for pregnant women in lactation another additional 400mg can be added.

Insufficient potassium intake has been link with higher rates of pre eclampsia and elevated blood pressure during pregnancy, which may lead to poorer perinatal outcomes.

Real food sources of potassium:

avocados, bananas, ham, salmon, sun- dried tomatoes, dried apricots, coconut water, potatoes, milk, shittake mushrooms, parmesan cheese and beans.

Magnesium

Magnesium is very important for so many things as it partakes is over 600 process in your body.

One of these process are Magnesium has a mayor part in is the Vitamin D metabolism, however it is also very important in insulin regulation, muscle relaxation, fetal bone formation and immune function.

Our general population is magnesium deficient, due to poor magnesium levels in our soil.

The recommended daily intake in pregnancy is at least 300-500mg/ day

Check in with your local naturopath of the best absorb forms of magnesium (magnesium glycinate and malate). You can also use Magnesium lotions, oils as it is absorbed over the skin.

Real food sources of magnesium:

pumpkin seeds, flaxseed, brazil nuts, peanuts, sunflower seeds, chia sees, leafy greens and culinary herbs.

Calcium

Calcium plays a major part in fetal growth and development and therefore the calcium need doubles during pregnancy. It is also important for bone development, muscle and nerve function and enzyme and hormone activity.

The recommended daily intake is 1000mg/day (most people achieve adequate calcium intake through their food, supplementation may be recommended if you are following a particular diet that lacks in calcium intake or if you have elevated Blood Pressure during pregnancy, as calcium may assist with the regulation of this)

Real food sources of calcium 

cheese, milk sesame seeds, chia seeds, tahini and fish

Summary

Due to the increase in fluids needs in the body during pregnancy and breastfeeding an increase in electrolytes is also important, as they partake in many essential process in the body and adequate electrolyte input seems to show better perinatal outcomes.