Calcium in Pregnancy
Calcium matters a lot during pregnancy. It’s the most important mineral which the baby needs to develop inside your body. A baby needs calcium to grow strong bones and teeth, a healthy heart, nerves and muscles and to develop a normal heart rhythm and blood clotting abilities. If you do not take proper intake of calcium with your diet the baby will leach it from your bones which might harm your heath at a later stage.
What quantity shall I take?
1,000 mg of calcium is needed before, during and after pregnancy as your body cannot absorb more than that. Most of the new moms don’t get enough of this important mineral. It is very vital for you to aim for food which is rich in calcium. Try to plan out a diet where you have four servings of milk or other calcium rich food.
Remember even after your baby is born and you are finished nursing you need to continue the intake of calcium. It is important for you to pay attention to your calcium intake to void off any future osteoporosis (bone loss) later in life.
Shall I take supplements?
Yes, you can always try a calcium supplement. A good multivitamin or prenatal vitamin is also a good source to provide calcium and it should include at least 150 to 200 mg of calcium. Check the label for calcium carbonate, the type most easily absorbed by the body. Do a simple test before using the product. Place the supplement in a glass of vinegar and check the time how quickly it dissolves. If it is taking more than 10 minutes to dissolve then try another brand.
Recent studies have found that some of the natural calcium supplements contain a small amount of lead which can be harmful for the growing baby. Look for the tablets with the labels that are lead free.
The best source of calcium are the diary products like milk, skimmed milk and other calcium fortified food like canned fish and few others like
• 1 cup low-fat yogurt: 414 mg
• 8 oz. skim milk: 302 mg
• 2 cups cottage cheese: 300 mg
• 8 oz. calcium-fortified orange juice: 300 mg
• 2 slices calcium-fortified bread: 300 mg
• 3 oz. sardines: 300 mg
• 1 oz. Gruyere cheese: 283 mg
• 3 oz. canned salmon: 211 mg
• 1 oz. cheddar cheese: 202 mg
• 4 oz. firm tofu: 166 mg
• 3 corn tortillas: 150 mg
• 1/2 cup boiled turnip greens: 98 mg
Try to introduce these items in your diet so that you can supply sufficient amount of calcium to your growing baby without harming your body.
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Yes besides more intake of vitamins one should also take more calcium rich diets during pregnancy as this will be beneficial to both the mother and the baby.