Your entire body makes a lot of sacrifices for the little one in your womb. It's an amazing thing. But did you know that your body sometimes "steals" from you to meet the needs of that baby? Don't worry, this is nature. Simply put, your body takes the calcium needed to build your baby's bones from your own bones and gives it to your baby. So, to keep your bones strong and provide the baby with the necessary nutrition, you definitely need to get extra calcium during this time. Let's talk about this in detail.
Why is this calcium so important?
Calcium is an essential mineral that our body needs. Its importance doubles during pregnancy.
- For baby's development: Calcium is essential for the formation of strong bones and teeth in your baby. Not only that, but calcium is also needed for the baby's heartbeat, nervous system function, and muscle development .
- For your health: If you don't get enough calcium, your body will use the calcium stored in your bones to meet the baby's needs. If this continues, you will be at an increased risk of developing bone-thinning diseases like osteoporosis later in life. In addition, calcium helps maintain proper blood circulation and muscle function, and the health of the nervous system, which carries messages from the brain to the rest of the body.
How much calcium do you need per day?
Our bodies cannot produce calcium on their own, so we must obtain it from food or, if necessary, supplements as prescribed by a doctor.
It is generally recommended that a pregnant mother needs at least 1,000 milligrams (1,000 mg) of calcium per day.
However, this amount may vary slightly depending on your age and health condition, so it's best to ask your doctor what the right calcium dosage is for you.
What foods are highest in calcium?
Fortunately, there are many calcium-rich foods that we can add to our daily diet. Dairy foods are the most important of these.
You can get a good idea about this from the table below.
| Food type | Size | Calcium content (approximate) |
|---|---|---|
| Yogurt (Plain low-fat yogurt) | 1 cup of lentils (225 grams) | 415 mg |
| Canned fish (e.g. salmon, sardines - with shells) | 85 grams | 180-325 mg |
| Milk (unpasteurized) | 1 glass (240 ml) | 300 mg |
| Cheese (e.g. Cheddar) | 40 grams | 307 mg |
| Tofu | 1/2 cup of tongs | 253 mg |
| Dark green leafy vegetables (e.g. kale, spinach) | 1 cup cooked | 90-100 mg |
| Calcium-fortified foods | (e.g. orange juice, soy milk, breakfast cereal) | 100 - 1,000 mg (see label) |
What is " calcium -fortified"?
This means that calcium has been artificially added to a food or drink. For example, some orange juices, soy milks, and breakfast cereals are available in this form. You can find out exactly how much calcium is in the product you are buying by reading the label.
Things to know about calcium supplements
Sometimes it can be difficult to get the right amount of calcium from food alone. Especially,
- If you are allergic to milk and dairy products
- If you are lactose intolerant
- If you are a vegan , that is, someone who does not eat any animal products
In this case, your doctor may recommend a calcium supplement that is suitable for you.
Choose the type that suits you.
There are two main types of calcium supplements.
1. Calcium Carbonate: This is a bit cheaper. However, it is best absorbed by the body when taken with food. So if your doctor prescribes this, remember to take it with a meal.
2. Calcium Citrate: This can be taken at any time, with or without food.
The most important thing is to follow the type and dosage recommended by your doctor. Also, many calcium pills contain vitamin D. This is an added benefit because vitamin D helps the body absorb calcium more easily.
Only 500mg at a time!
This is a very important fact that many people don't know. Our body can only absorb about 500mg of calcium at a time. This means that if you take a 1000mg pill at once, some of it may be wasted.
Therefore, if your daily dose is 1000mg, it is most effective to take two 500mg tablets divided into two doses, one in the morning and one at night. Ask your doctor for further advice on this.
Do you still need calcium during breastfeeding?
Yes, absolutely. Your responsibilities don't end after you have your baby. It's important to get enough calcium throughout your breastfeeding journey. Research has shown that during breastfeeding, a mother's bone density can temporarily decrease by 3% to 5%, as some calcium is lost through her milk.
But don't worry. If you continue to eat calcium-rich foods and take supplements as prescribed by your doctor, your bones will recover within 6 months of stopping breastfeeding.
Let's also be aware of side effects and risks.
Although calcium supplements are generally safe, some people may experience minor side effects.
- Bloating
- Gassy
- Constipation
If this happens to you, try taking your calcium pill with food. Or, talk to your doctor about switching to a different type or brand.
Also, it is not good to take too much calcium. Too much calcium can cause kidney stones and interfere with the body's absorption of important nutrients like zinc and iron . It is not recommended to take more than 2,500 mg of calcium per day during pregnancy. Therefore, never increase your calcium intake without medical advice.
Take-Home Message
- During pregnancy, aim to get at least 1000mg of calcium per day for healthy bones for you and your baby.
- Add calcium-rich foods like milk, yogurt, cheese, small fish with shells, and dark green leafy vegetables to your daily diet.
- If it is difficult to meet the required amount through food alone, take calcium supplements only on medical advice .
- If you are taking a calcium supplement, do not exceed 500mg at a time, and divide the dose into two or three doses throughout the day to ensure proper absorption by the body.
- Calcium intake should continue even while breastfeeding.
- Never take more calcium than your doctor has prescribed. If you have any concerns, talk to your doctor.
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