Calcium is important, irrespective of whether you are pregnant or not. However, it is crucial for expectant mothers. This all-important mineral strengthens your baby’s bones during the developing phase and keeps your skeletal health in check. That’s a crucial aspect, because if you don’t get enough sources of calcium for your growing baby, your body will deplete its reserves, putting you at risk for bone strength loss during pregnancy and increasing your chances of developing osteoporosis in the latter part of life.
So, other than nibbling on cheese and drinking milk, how can you make sure you get enough calcium when pregnant? And how can pregnant women, who don’t consume dairy food, guarantee that they receive enough calcium?
Read on to know more about how much calcium is suggested during pregnancy. We will also talk about the best calcium rich foods, and evaluate if a calcium supplement is necessary.
What Role Does Calcium Play During Pregnancy?
Calcium aids in developing your baby’s muscle as well as bones and teeth, nerve, and heart development. Moreover, it is still critical for your bones and teeth. Your body will supply what the developing baby needs if you don’t receive sufficient calcium in your diet. It is especially true in the first three months when bone formation peaks at 250-350 milligrams per day transmitted from you and your kid.
When your body does not receive enough calcium during pregnancy, you are more likely to develop osteoporosis, which makes the bones brittle, which is one of the calcium deficiency symptoms. Although many women get back lost bone mass during pregnancy and nursing, it is still a good idea to be ahead of the game and take calcium supplements while pregnant.
What Is the Calcium Needed for Pregnant Women?
Women who are 18 and under require 1,300 mg of calcium per day, while pregnant women require 1,000 mg. In general, four servings of calcium-rich foods should be consumed each day.
The majority of prenatal vitamins do not contain enough calcium to satisfy the daily recommendation of 1,000 milligrams, but dietary calcium sources can rapidly add up. For example, you have already met your daily needs if you have a cup of plain low-fat yogurt for breakfast and part-skim mozzarella on whole-wheat spaghetti for supper.
Take the calcium in your prenatal supplement when calculating calcium consumption during pregnancy. Also, many over-the-counter heartburn-relief medications include calcium, so read the label carefully if you’re using them to aid with pregnancy heartburn.
Foods High in Calcium for Pregnant Women
Milk is the most well-known calcium source, supplying nearly one-third of your daily needs in just one 8-ounce glass. It is even more effective if you choose calcium-pasteurized milk. If you don’t like the taste of plain milk, hide it in smoothies and soups.
Alternatively, experiment with different dairy sources, like yogurt, which may be eaten directly from the container, try with smoothies, or with a fruit topping.
Cheese is also a good source of calcium. However, just make sure the type of cheese you prefer is pasteurized. Fortunately, most cheese sold in most part of the world is. Snack on a mozzarella stick with crackers, top pasta with Parmesan, or serve steamed veggies with a low-fat cheese sauce.
Consider these calcium-rich meals for the greatest calcium bang for your buck:
- Partially skimmed mozzarella
- Soymilk with calcium
- Low-fat plain yogurt
- Lactose-free milk
- Buttermilk (low-fat)
- Orange juice with calcium
- Sardines in cans with bones
- cheese cottage
- Cheddar is a kind of cheese
- Milk with 2% fat
- Greens from collards
Are you lactose intolerant? Calcium is fortified in most dairy-free milk alternatives. Read the label to be sure. You may supplement your calcium intake with a variety of high calcium foods and beverages throughout the day. In addition, to the non-dairy sources listed above:
- Broccoli
- Black-eyed peas
- Salmon canned
- Turnip greens
- Tofu
- Chia seeds
Keep in mind that the human body requires vitamin D as well to metabolize calcium. So you have to eat plenty of vitamin D-rich foods, like salmon, tuna, eggs, and mushrooms. In addition, since your body produces D in reaction to sunshine, spending a few minutes under the sun each day (with SPF, of course) can help improve your levels.
Check if your prenatal vitamin contains the sunlight vitamin to enhance calcium absorption.
Is It Safe to Use Calcium Supplements when Pregnant?
Calcium supplements are typically safe for expectant mothers, but too much calcium might produce unpleasant side effects, like constipation. A calcium-rich prenatal and adequate foods supply throughout the day should provide enough calcium to sustain both you and your baby during pregnancy.
If you think your calcium intake is low, or whether you are vegan or lactose intolerant, focus on plant-based calcium sources, like dark leafy greens, tofu, and almonds, and ask your doctor if you need to take a supplement.
If you don’t get enough calcium and are at risk for pre-eclampsia, your doctor could suggest taking a calcium supplement. Keep in mind that if you are taking supplementary iron, you shouldn’t take calcium simultaneously since it might interfere with iron absorption.
Summing Words
During pregnancy, a healthy, well-balanced diet, plus a decent prenatal vitamin, will usually suffice to meet your calcium requirements. If you think you are missing anything, especially vegans, talk to your doctor about supplementing.
