Electrolytes During Pregnancy and Breastfeeding
Are you experiencing restless legs, cramping, or swelling during pregnancy? Or maybe you’re feeling thirsty while breastfeeding, no matter how much water you drink? Chances are your electrolyte balance is off, and you might be running low on essential minerals.
When your body’s electrolyte levels get out of balance, it can lead to more than just annoying symptoms — it can affect your overall health, your baby’s development, and your milk supply. Let’s explore why electrolytes are so important during pregnancy and breastfeeding, and how you can replenish them naturally.
What Are Electrolytes?
Electrolytes are a subgroup of minerals in your body that carry an electric charge. They are found in your blood, urine, tissues, and other bodily fluids like your amniotic fluid. Their functions include:
Balancing fluids in your body
Moving nutrients into your cells and waste products out of them
Rebuilding damaged tissues
Ensuring proper function of your nerves, muscles, heart, and brain
You lose electrolytes naturally through sweating, urination, and stress - both good stress like exercise, and bad stress like poor sleep. This makes it especially important to replenish your electrolytes regularly, especially during times of increased stress on the body, such as pregnancy and breastfeeding.
Why Should We Pay Attention to Minerals During Pregnancy and Breastfeeding?
Pregnancy and breastfeeding place enormous demands on your body. In fact, over the course of a 265-day pregnancy, the baby takes about four pounds of minerals from their mother — about 10% of her total mineral supply!
Here’s why electrolytes are especially important for pregnant and breastfeeding women:
Nutrient depletion: Pregnancy and breastfeeding deplete your body of key nutrients, which are passed on to your baby. Blood loss during labor can further drain your mineral reserves.
Stress: Physical and emotional stress, combined with sleep deprivation, can further deplete minerals in your body.
Increased fluid volume: During pregnancy, your blood volume and your amniotic fluid continually increase. With more fluid in your body, your electrolyte needs increase too.
Risk of deficiency: Low levels of certain minerals, especially magnesium, have been linked to conditions like preeclampsia, gestational diabetes, and issues with fetal development and growth.
Breast milk supply: There’s anecdotal evidence that higher sodium intake may help increase breast milk volume. However, electrolytes and sodium are just one part of the puzzle when it comes to milk supply. Adequate fluids, calories, protein, frequent nursing and completely draining your breasts are also important factors.
4 Key Minerals to Pay Attention To
Calcium
Calcium is the primary structural mineral in the body, playing a crucial role in muscle contraction. It's essential for the growth and development of your baby’s bones and teeth.Magnesium
Magnesium helps muscles relax and supports cellular metabolism. If you’re struggling with cramping, restless legs, or trouble sleeping during pregnancy, you might want to up your magnesium intake.Sodium
Sodium helps regulate blood pressure and heart rate, while also maintaining fluid balance in the body. Interestingly, increasing sodium intake has been shown to help lower blood pressure in some women, even those with preeclampsia.Potassium
Potassium works alongside sodium to regulate blood pressure and fluid balance. It’s also important for proper muscle and nerve function.
How to Replenish Your Electrolytes Naturally
The best way to keep your electrolytes balanced is through real food. When you get minerals from food, they come in their most absorbable form and are naturally balanced with other complementary nutrients. Here’s where you can find these four key electrolytes in your diet:
Calcium-rich foods: Dairy products, sardines, cooked leafy greens
Magnesium-rich foods: Avocados, cacao, beef, salmon, cooked leafy greens
Sodium-rich foods: Sea salt, olives, miso, parmesan cheese, sauerkraut
Potassium-rich foods: Avocados, sardines, potatoes, bananas, apricots
What to Look For When Supplementing
Sometimes, food sources aren’t enough, and you may need to supplement. Here’s what to keep in mind when choosing mineral supplements:
Calcium: It’s usually best to get calcium from food sources.
Magnesium: Transdermal magnesium (like lotions and sprays) or Epsom salt baths are great for relaxation, especially if you’re having trouble sleeping. If you opt for a supplement, look for Magnesium Glycinate or Malate and avoid Magnesium Oxide, which is less absorbable.
Sodium: Opt for high-quality salts like Celtic Sea Salt, Redmond’s Real Salt, or Pink Himalayan Salt.
Potassium: Look for forms like Potassium Gluconate, Glycinate, or Carbonate in supplements.
When shopping for electrolyte powders, look for ones without added sugars. Some great options include LMNT, Redmond Re-Lyte, and Rayvi. Or, you can make your own!
DIY Electrolyte Drink Recipe
Here’s a simple, homemade electrolyte drink you can whip up at home:
32 oz filtered or spring water
¼ tsp of Celtic Sea Salt, Redmond Real Salt, or Himalayan Pink Salt
¼ tsp cream of tartar (for potassium)
One scoop of your preferred magnesium powder (look for Glycinate, Bisglycinate, or Malate)
Optional: Splash of lime juice, orange juice, or coconut water
Stir or shake well to mix, and you’ve got a refreshing, mineral-packed drink to help you stay hydrated and replenished.
By staying mindful of your electrolyte balance, you can support your own well-being and your baby’s development.
If you're looking for more personalized guidance on how to nourish your body during pregnancy or while breastfeeding beyond minerals, I'd love to help! Book a free discovery call with me here to explore how we can create a nutrition plan that supports you and your growing family.
