If you or a loved one is expecting, you’ve likely come across several articles that explain how important it is to eat a balanced, nutritional diet and why you should avoid substances like caffeine. It’s critical to maintain your general health and take any doctor-recommended supplements during your pregnancy.
Vitamins are one part of preventing complications and aiding in fetal development. Many doctors recommend prenatal vitamins, but they may also suggest additional vitamins. Calcium, for example, is critical during pregnancy.
What Is Calcium and What Does it Do?
All humans need the mineral calcium to promote healthy bodily functions. It supports strong bones and teeth and aids in regulating the heart, nerves and blood. You might remember being told to drink plenty of milk as a kid to grow strong bones, but recent studies have shown that excessive amounts of milk might not be the best source to prevent bone deterioration or support overall strength. Milk is generally a good source of calcium, but some milk products contain additives or chemicals that you should only consume in moderation.
Calcium is the most abundant mineral in the body and promotes healthy tissues and muscle contractions that help the body move. It’s also important for cardiovascular health. It plays a part in relaxing the heart muscle by easing the muscles that surround blood vessels. Some research has suggested that consuming calcium can potentially lower blood pressure in some. That said, intaking too much calcium is not generally recommended for those already taking blood pressure medication.
Calcium works in conjunction with another essential vitamin — vitamin D. The body can more easily absorb and retain calcium with the help of vitamin D.
The kidneys and liver regulate calcium in the body by releasing it into the urine if there’s excess.
Can You Take Calcium During Pregnancy?
Yes! Taking calcium is generally safe to take during pregnancy. In fact, many medical professionals actually recommended it. According to the National Institutes of Health (NIH), the recommended amount of calcium for pregnant and breastfeeding adults is about 1,000 milligrams per day. For pregnant and breastfeeding teens, this increases to 1,300 milligrams per day.
While one may consume more than these recommended amounts, the NIH sets the maximum amount for calcium intake at 2,500 milligrams. It’s important to note that too much calcium can lead to side effects and medical conditions:
- Nausea
- Frequent urination
- Fatigue
- Constipation
- Poor liver function
Just as calcium is important for us to maintain strong, healthy bones and muscle function, it’s also critical for a baby’s development. Other benefits of calcium in pregnancy include:
- Lower risk of colon and rectum cancers
- Lower risk of noncancerous tumors
- Lower blood pressure and lower risk of developing high blood pressure
- Lower risk of developing preeclampsia as a result of high blood pressure
- Lower risk of metabolic syndrome
- Improved cholesterol values
- Improved bone density
Consuming too little calcium can potentially lead to some medical conditions during pregnancy, including:
- Slow growth of your baby
- Heart problems
- Muscle and leg cramps
- Poor appetite
- Low birth weight
- Premature birth
During pregnancy, the mother’s body provides the baby with all the calcium they need to grow. This means if the mother is not receiving the daily recommended amount, they could experience some complications. Consuming enough calcium means you are taking care of both you and your baby and giving them the nutrients they need to grow their heart, bones, muscles and nerves.
Foods With High Amounts of Calcium
While milk is often the most obvious choice, there are plenty of other options for consuming your daily calcium. Eating different types of foods that contain calcium can also support a well-balanced diet and ensure you receive the other vitamins and nutrients you and your baby need during pregnancy.
Here are some foods that have sufficient amounts of calcium:
- Plain yogurt
- Parmesan cheese
- Mozzarella cheese
- Cottage cheese
- Sour cream
- Orange juice
- Fortified fruit juices
- Apples
- Figs
- Canned sardines
- Canned salmon
- Soybeans
- Pinto beans
- Broccoli
- Kale
- Spinach
- Rhubarb
- Chinese cabbage
- Turnip greens
- Tofu
- Edamame
- Chia seeds
- Lentils
- Almonds
- Corn tortillas
- Whole-wheat bread
- Whey protein
Many of these items have additional benefits. For example, plain yogurt is a source of protein, B vitamins and phosphorus, while orange juice could help infuse your diet with vitamin C and dietary fiber. Cruciferous vegetables, like broccoli and kale, are also very nutrient-dense and a great way to incorporate more vitamins and fiber into meals.
Calcium Supplements to Take While Pregnant
Foods like those above can help you take in more calcium. If you experience taste aversion during your pregnancy or have other morning sickness symptoms like nausea or intense cravings, you might find it hard to consume certain foods. Fortunately, most pregnant mothers can take calcium supplements.
Carbonate and citrate are two such supplements. Calcium carbonate depends on the presence of higher stomach acid levels compared to calcium citrate. This means it might not be as soluble if you take it without a meal. You can take calcium citrate by itself, but absorption is always better with food. The benefits of calcium supplements also extend to those who are vegan, lactose intolerant or with a condition that makes it challenging to absorb calcium.
It’s difficult — and often unrealistic — to calculate exactly how many milligrams of calcium you consume daily. You can feel more confident that you’re meeting daily intake guidelines by taking a calcium supplement. Of course, a balanced diet full of fruits and veggies is essential for all of us, but a supplement means you don’t have to incorporate some food items you can’t keep down or are allergic to.
Always consult your physician before and while taking a supplement, especially during pregnancy. They can recommend the right combination of vitamins and minerals for you and your growing baby.
Check Out Calcium Supplement From Hann’s Fertility Pharmacy
Reaching your daily recommended intake of vitamins can seem like just another thing to add to your list during pregnancy. Certain foods can certainly help you reach this daily intake goal, but it’s not always enough. At Hann’s Fertility Pharmacy, we provide a wide range of supplements, prescriptions and over-the-counter products to help promote a healthy pregnancy.
We care about helping growing families throughout the pregnancy journey by providing pregnancy-safe supplements and compassionate support. Check out the supplements we carry, including FitFormula calcium. Feel free to contact us by filling out our form online if you have any questions or concerns.
