Calcium is one of the most important dietary minerals for pregnant people and growing babies. But, surprisingly, only 8 percent of prenatal supplements meet the recommended levels for calcium.
Keep reading to learn why calcium during pregnancy is so essential, how much you actually need each day and what calcium-rich foods you can add to your diet for a healthy pregnancy and baby.
In this article: Why you need calcium during pregnancy How much calcium you need during pregnancy Best foods to get more calcium during pregnancy Should you take a calcium supplement in pregnancy?
Why You Need Calcium During Pregnancy
Calcium is a core mineral that every mom-to-be and growing baby needs. Babies in the womb essentially take and use calcium through their mom’s diet to develop their bones, muscles, nerves and teeth. Moreover, calcium benefits pregnant women by reducing their risk of high blood pressure and preterm birth , says Sarah Jordan , MD, a board-certified ob-gyn and medical director at Pediatrix OB Hospitalists of Texas.
“[Low calcium intake] can lead to poor maternal bone health, as the body takes calcium from the mother to help the growing fetus,” says Jordan. This can lead to bone mineral density loss , fluid retention and preeclampsia in pregnant women, and even contribute to low birth weight in baby.
How Much Calcium You Need During Pregnancy
During pregnancy, you should aim to get least 1,000 milligrams of calcium per day, says Jason Levee , MS, RD, CDN, a registered dietitian and founder of Whole Family Health, where he helps families prioritize nutrition. This total amount can be achieved through your diet, supplements or a combination of both.
Keep in mind that some prenatal vitamins only choose to add iron over calcium in their ingredients due to their negative interaction. “Calcium can interfere or inhibit iron absorption, so most prenatal vitamins will not include both,” says Levee.
Related VideoMoreover, prenatal vitamins that do have calcium only include about 200 milligrams of the mineral.
Best Foods to Get More Calcium During Pregnancy
Since prenatal vitamins rarely contain enough calcium, you should try and reach your daily calcium requirement with the help of food, emphasizes Jordan. Thankfully, you can do this through both dairy and non-dairy food options. Below, our experts break down the beset high-calcium foods to eat during pregnancy.
Calcium-rich dairy foods
- Cheese, 1.5 ounces, (115 to 485 milligrams)
- Pasteurized milk, 1 cup (304 milligrams)
- Buttermilk, 1 cup, (284 milligrams)
- Greek Yogurt, 1 cup, (260 milligrams)
- Cottage Cheese, 1 cup, (198 milligrams)
Calcium-rich non-dairy foods
- Tofu, ½ cup (434 milligrams)
- Fortified orange juice, 1 cup (349 milligrams)
- Almonds, 1 cup, (385 milligrams)
- Sardines, 3 ounces, (325 milligrams)
- Spinach, 1 cup, (245 milligrams)
- Canned Salmon, 3 ounces, (181 milligrams)
- Edamame , 1 cup, (97 milligrams)
Should You Take a Calcium Supplement in Pregnancy?
Sometimes life gets hectic, and getting enough calcium from your meals alone isn’t possible. If you’re not hitting 1,000 milligrams of calcium each day from food sources, calcium supplements may be a good option. Just keep in mind that this is on a case-by-case basis–everyone’s diet is different, and supplementation should be cleared with your doctor and adjusted based on your daily food intake.
“Calcium supplements are best taken in small doses. Limit supplementation to no more than 500 milligrams at a time,” Levee recommends. And as mentioned earlier, you should avoid taking calcium directly with iron since it can reduce your body’s absorption. Take them at least a couple of hours apart. “Vitamin D is also important in the absorption of calcium,” adds Jordan. So try to pair your calcium with Vitamin D for optimal nutrition intake.
Moderation is also crucial. Cleveland Clinic notes that taking too much calcium can cause hypercalcemia, a serious condition contributing to kidney stones and heart issues. To that end, Levee advises that pregnant women avoid taking in more than 2,500 milligrams of calcium per day from all nutritional sources.
Above all else, talk to your doctor if you think you’re not getting enough calcium while pregnant. “Always check with your healthcare team before starting a supplement. Calcium can interact with many medications, so please consult your doctor,” Levee says.
