Why salt is important in pregnancy
Salt, or sodium, has been viewed negatively by nutrition and health communities for years, but it plays a vital role in pregnancy health, fetal development, and other bodily functions. In today’s article, we’ll explore the role of sodium in pregnancy, how much you need, and what type of salt is most beneficial for you.
The medical community used to suggest that pregnant women limit salt intake in pregnancy for three reasons:
They believed salt intake contributes to bloating. (In fact, inadequate salt intake can cause bloating.)
They thought that salt would increase water retention (Salt actually helps us regulate the right amount of fluid retention).
There was a misconception that it would increase blood pressure. (Some studies have shown that additional salt intake can lower blood pressure in pregnancy.)
While these are all issues that can develop during pregnancy, the assumption is that salt would only exacerbate them; however, the medical community has since changed its recommendations on salt intake in pregnancy due to growing evidence of its importance in maternal and fetal health. Adequate salt intake is vital for human health and is especially important in pregnancy.
The Importance of Salt During Pregnancy
Salt is an essential nutrient and one of the five primary tastes our taste bud receptors can detect, alongside sweet, bitter, sour, and umami. It plays a vital role in maintaining proper enzyme activity, hormone production, protein movement, and many other critical bodily functions.
Salt: Why It’s Key in Staying Hydrated
Have you ever consumed a bottle of water but still didn’t feel quenched? Your body may not have been able to absorb the water. Sodium is a key electrolyte that supports hydration by helping water move across cell membranes through a process called osmosis.
Next, we’ll explore how sodium contributes to healthy blood volumes for both mama and baby.
Sodium and fetal development
Sodium plays a crucial role in blood volume maintenance, which is essential in pregnancy and fetal development. Inadequate salt intake can restrict blood volume and negatively impact the growth and function of the placenta. When the ability of the placenta to function is impaired, the baby's growth, development, and even life are imperiled.
Insufficient salt intake can also increase the risk of preeclampsia (persistent high blood pressure) and fetal death. Appropriate salt intake by mom in pregnancy helps ensure adequate birth weight, optimal development of fetal nervous, cardiovascular, and respiratory systems, metabolic function, and more.
A 2007 study illustrated that inadequate intake of salt during pregnancy increased the risk of low birth weight (with infants having correspondingly low sodium levels). Low birth weight increases the risk of many health problems later in life, such as diabetes, high blood pressure, and heart disease.
Salt is powerful in pregnancy because it aids the development of glial cells in the brain and supports overall brain development and function in babies.
A 2002 study of premature babies found that those who were supplemented with sodium during their first few weeks of life all experienced greater memory, learning, language, coordination, IQ, and behavioral skills as children. This highlights the importance of salt in brain development.
Can Too Much Salt Harm Unborn Baby?
Additional studies have found that pregnant women who consume too much or too little salt birth babies with a greater risk of kidney problems, which can also result in heart problems.
Although it is important to consume enough salt, consuming too much salt and salt of poor quality (i.e., from processed foods) can also contribute to maternal and fetal health problems.
Optimal salt intake in pregnancy
The recommended level of salt intake is 3000 milligrams per day for pregnant women and the general population (without specific health concerns related to sodium). This means that there is no need to restrict your salt intake in pregnancy unless otherwise recommended by your care provider.
Celtic Sea Salt Pregnancy Vs. Himalayan Salt Pregnancy
Not all salt is created equal. Many junk foods can contain chemical salt derivatives, such as monosodium glutamate and processed salt. These poor-quality salts pose greater health risks than natural salt and can be linked to heart disease and other health problems.
When consuming salt during pregnancy (or anytime), it’s best to limit processed foods and reach for natural salts, such as Celtic sea salt or Himalayan pink salt. So, which one is better? Either of these natural salts is suitable to consume during pregnancy.
Salting your food to taste is a general guideline that works for many pregnant women. You can also speak with your midwife about your salt intake if you are curious about where you fall within this range. Another great way to stay on top of your sodium intake is to add it directly to your water bottle. One of our favorite salts is Baja Gold Sea Salt, which can be purchased on Amazon. It has over 91 trace minerals.
An important takeaway is to remember that for most women, consuming a high-quality salt, such as Himalayan pink salt during pregnancy, is paramount to you and your baby’s well-being.
Maternity and Women’s Health Experts
From birthing classes to lactation consultations, Twin Cities Birth Center is dedicated to providing you with the tools, support, and resources for a worry-free pregnancy. Contact us today to get started!