Elizabeth Newton, RDN, SPN, Registered Dietitian & Owner of Well-Fed Mamas, LLC
Pregnancy and the postnatal period are times of profound change for the body – it
takes a massive amount of energy (and nutrients) to grow, birth, and feed new
humans! As a prenatal dietitian, my passion lies in helping moms find simple ways to
better nourish & support their bodies…and intentionally increasing mineral intake is
one of my first focus areas. It’s a topic that doesn’t get near the amount of attention
it deserves!
Minerals like sodium, potassium, and magnesium are crucial for optimal function
and energy levels, yet most of us are more depleted than ever (more on this below).
These essential minerals/electrolytes are found in all bodily fluids. They’re responsible
for tons of different bodily functions, like hormone production, digestion, blood
pressure regulation, and nervous system function. They act as “spark plugs” for every
process in the body, playing a big role in energy levels and whether you experience
uncomfortable symptoms like heartburn, constipation, or fatigue.
What are some signs you need more minerals/electrolytes?
Digestive issues & symptoms
Significant fatigue
Swelling
Frequent headaches
Issues with blood sugar or blood pressure
Postnatal anxiety & depression
Poor appetite
Poor resilience to stress
Let’s get specific on needs during pregnancy. Beginning in the first trimester, there’s
a gradual increase in fluid volume. Blood volume increases, and amniotic fluid builds
up in the uterus to cushion baby and help with nutrient delivery, waste excretion,
regulation of body temperature, and fetal development. Here’s the thing – as fluid needs
increase, so do electrolyte needs – which means it’s important to consume more of
BOTH. Electrolytes help hydrate us on the cellular level. Yet many pregnant people are
told to drink more water, without mentioning electrolytes. And if you’re chugging plain
water all day, you’re likely flushing out more minerals (not to mention making a million
trips to the bathroom!).
The four important electrolytes (that I’ll focus on in this post) are potassium, sodium,
calcium, and magnesium. Each plays its own important role, but it’s important to
note that many functions overlap, and ultimately they all work synergistically to
support the body.
Let’s take a deeper look at each one:
Sodium: this one is probably the most misunderstood mineral – it’s important for
regulating blood pressure, fluid balance, fetal growth/development, and producing
stomach acid (which is crucial for good digestion). Pregnant people need more salt,
but the kind used in processed foods isn’t ideal. The best way to get enough is to
prioritize making food at home and salt it to taste using a high quality, unrefined salt (ex: Celtic Sea salt or Redmond’s real salt). You can also include more pickled
veggies, broths, or sodium rich electrolyte mixes (see below).
Potassium: an energizing mineral that works closely with sodium to regulate blood
pressure and fluid balance. It’s also important for digestion, blood sugar balance, and
making progesterone. BTW – getting enough is reeeeally helpful for bowel regularity! My favorite way to get more potassium is to eat root veggies & fruits on a daily basis –
think potatoes, sweet potatoes, beets, turnips, parsnips, bananas, mangos, etc.
Cooked greens, beans, tomatoes, wild salmon, and milk are also good sources!
Magnesium: my personal favorite, needed for hundreds of different enzyme
reactions. It helps the body handle stress, relaxes our muscles, regulates blood sugar,
and it’s needed for proper vitamin D metabolism. It can help alleviate common
pregnancy symptoms like constipation, sleep issues, headaches, fatigue, and even
nausea. I find most people need a supplement, but including more magnesium rich
foods is a great start – think pumpkin seeds, almonds, cashews, peanut butter, beans,
cod, salmon, and halibut.
Calcium: the most abundant mineral in our bodies, important for muscle and nerve
function, bone health and development, and hormone secretion. It’s a “calming”
mineral needed for regulating the nervous system, as well as blood sugar
metabolism. Most people can get enough from food (vs. supplements) via high
quality dairy products, almonds, white beans, broccoli and greens.
Beyond the focus on plain water, why are so many of us tanked in these minerals?
First off, because of heavy pesticide use and soil depletion, the food we eat today
contains less minerals than the food our grandparents and other ancestors were
eating. Second, we lose about 10% of our minerals during pregnancy (and more
during breastfeeding). To make matters worse, some water filters remove minerals,
and certain medications and supplements can deplete minerals. Finally, stress levels
are at an all-time high…and let’s be real, birthing + caring for a newborn is a very
stressful season all on its own. When you consider all these factors, I’d argue it’s
challenging to get enough minerals during the perinatal period without intentional
effort.
Besides emphasizing mineral rich foods, I encourage pregnant and postpartum
women to include a daily mineral rich drink that contains sodium and potassium.
Here’s an easy recipe: 8 oz filtered water, 4-6 oz coconut water, juice of ½ lime, ¼ tsp
unrefined salt. Mix and enjoy! I’m sipping on mine as I write this post. If you’re going for
something pre-made, I’d skip the Gatorade/Pedialyte and opt for something like Needed
hydration packs, LMNT packets, or Just Ingredients Electrolytes.
Bottom line: whether you’re looking to have less symptoms, more energy, or better
stress resilience during the roller-coaster of motherhood, minerals are where it’s at! Of
course, please chat with your provider (who is familiar with your unique medical history,
etc.) before making any big changes to your diet or supplements. And follow me on
Instagram (@wellfedmamas) for practical tips for deeply nourishing your body so you
can better show up as the incredible human and mom you are!
