Calcium for Pregnancy Supplements: Why It’s Essential for You

Proper nutrition during pregnancy plays an essential role in both the mother’s health and the baby’s development. Of all the essential nutrients available today, calcium is one of the most significant, as it helps in building strong bones and preventing complications. However, how much do you know about calcium for pregnancy supplements and their benefits? Let’s explore below.

Why Is Prenatal Nutrition Important?

Your body will undergo many changes during pregnancy. That is because you are not only taking care of your own health, but also helping your baby grow and develop. This means you need more nutrients, especially the essential ones, such as vitamin D, calcium, iron, and folic acid.

A healthy diet during pregnancy can help prevent congenital disabilities, support the development of the baby’s brain and organs, and reduce the risk of complications during pregnancy. A healthy diet can also keep your weight in check and lower your risk of having a baby too soon. In addition to that, eating well can protect you from the risk of getting gestational diabetes or even preeclampsia, which is a serious condition that is usually marked by high blood pressure.

This is why healthcare professionals strongly advise you to pay attention to what you eat, and calcium for pregnancy supplements can help you do this.

The Role of Calcium in Prenatal Nutrition

Calcium is one of the most essential minerals for the human body. It’s even more essential for pregnant mothers, as it helps in building the baby’s bones, teeth, heart, muscles, and nervous system. During pregnancy, your body automatically prioritizes the needs of your baby.

Therefore, if you don’t take enough calcium, your body will take calcium from your bones to feed your baby. This, of course, would potentially weaken them and increase your risk of developing osteoporosis in later life.

According to WebMD, adults should consume 1,000 mg of calcium per day during pregnancy, while teenagers should consume around 1,300 mg. Getting enough calcium will also reduce the risk of hypertensive conditions during pregnancy, such as preeclampsia, which can cause various major problems for both the mother and the baby.

The World Health Organization (WHO) itself recommends calcium for pregnancy supplements, especially those with low dietary calcium intake. This is to help lower the risk of preeclampsia and its related complications.

Best Sources of Calcium During Pregnancy

There is a wide variety of food-based calcium sources that you can include in your daily diet. According to WebMD, the most abundant sources are dairy products, such as:

• Non-fat milk (8 oz): 299 mg
• Low-fat yogurt (8 oz): 415 mg
• Cheddar cheese (1.5 oz): 307 mg

However, if you have lactose intolerance, you are a vegan, or don’t consume many dairy products, there are still many alternatives, such as:

• Tofu with calcium sulfate (1/2 cup): 253 mg
• Sardines with bones (3 oz): 325 mg
• Kale, cooked (1 cup): 94 mg
• Bok choy, raw (1 cup): 74 mg
• Salmon with bones (3 oz): 181 mg
• Calcium-fortified orange juice (6 oz): 375 mg
• Fortified cereals: 100-1000 mg per serving

In addition to the list above, you can also include calcium-fortified plant-based drinks, such as almond, soy, and rice milk. These options are not only great for meeting your calcium needs, but some are also known to support lactation. Incorporating these into your diet is also one way to increase milk supply naturally while maintaining balanced prenatal nutrition.

Should You Take Calcium for Pregnancy Supplements?

Some pregnant women may struggle to meet their calcium needs even with a balanced diet. In this case, calcium for pregnancy supplements can be extremely helpful.

Supplements are particularly beneficial if you:

• Steer clear of dairy or animal products
• Intolerance to lactose
• Have a high risk of preeclampsia
• Expecting more than one child, such as twins or triplets

Calcium supplements typically come in two forms: calcium citrate and calcium carbonate. For some individuals, calcium citrate is more easily digested when taken on an empty stomach. However, if you want a more cost-effective option that can also be taken with food, calcium carbonate is your best option.

Please note that there are several important tips when you use calcium for pregnancy supplements:

• For optimal absorption, take no more than 500 mg at a time.
• Do not take more than 2,500 mg per day to avoid kidney stones or an iron absorption condition.
• Take vitamin D as well, for it can help your body to absorb calcium more efficiently.

Before taking calcium supplements, consult your doctor first. They can assist in customizing your dosage as per your needs and diet.

Getting enough calcium, whether through food or calcium for pregnancy supplements, is essential to ensuring a healthy pregnancy. However, knowing when your body needs it most is just as important. That’s where a pregnancy calendar comes in. It helps you track each stage and manage key nutrients like calcium more effectively. Discover how a pregnancy calendar can support your health and your baby’s development.

Did you find these tips helpful? Share this article with fellow moms-to-be and drop your thoughts in the comments below!