The Role of Calcium in Pregnancy: Important for Mother & Child

Pregnancy is a time of significant change and responsibility for a new mom - we are here to help. Our research at Vitabae has helped us understand why calcium in pregnancy is essential for your developing baby and your health. Let's delve into why calcium is crucial during this particular time, how much you need, and how to ensure you get enough through diet and supplements.

Why is Calcium Important During Pregnancy?

Calcium is a vital mineral that plays a crucial role in numerous physiological processes within the human body. It is the most abundant mineral in the body, with the majority of it (about 99%) stored in the bones and teeth. The remaining 1% circulates in the blood and is essential for various critical functions. 

As you nurture the new life growing inside you, your baby needs calcium to build strong bones and teeth. But that's not all—calcium is also vital for developing a healthy heart, muscles, and nerves. If your diet doesn't provide enough calcium, your body will pull it from your bones to meet the baby's needs, compromising your bone health and increasing your risk of osteoporosis later in life.

For mothers, calcium helps maintain bone density and supports overall well-being during pregnancy. It also plays a significant role in muscle function, blood clotting, and nerve transmission and helps regulate blood pressure, reducing the risk of preeclampsia, a serious condition characterized by high blood pressure. Pregnancy and breastfeeding can deplete a mother’s calcium reserves.

How Much Calcium Is Needed During Pregnancy?

The recommended dietary allowance (RDA) for calcium during pregnancy is about 1000 mg per day for most women, and this increases for younger pregnant women. It’s important to consult with your healthcare provider to determine the right amount for your specific needs. Here's a detailed look at how calcium is used during the different stages of pregnancy:

First Trimester

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  Early Development: In the first trimester, the baby’s skeletal system is just beginning to form. The demand for calcium is not significantly higher than usual because the bones are not yet rapidly growing.

  
  


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  Organ Formation: Calcium is still important for early cellular functions, and the development of the heart, muscles, and nerve functions.

  
  

Second Trimester

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  Bone Formation Increases: As the pregnancy progresses into the second trimester, the baby’s bones start to harden and grow. This phase sees a gradual increase in the need for calcium.

  
  


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  Teeth Development: The second trimester is also when teeth begin to form, which further increases the demand for calcium.

  
  

Third Trimester

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  Peak Calcium Demand: The third trimester is when the demand for calcium is at its peak. This is because the baby’s bones are rapidly growing and hardening in preparation for birth.

  
  


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  Significant Bone Mineralization: Most of the calcium transfer to the baby happens during this period. The baby may accumulate as much as 200-250 mg of calcium per day from the mother during the last few months of pregnancy.

  
  

Natural Sources of Calcium for Pregnant Women

Eating various calcium-rich foods is the most natural way to meet your daily requirements. Here are some excellent sources to include in your diet:

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  Dairy Products such as milk, cheese, and yogurt 

  
  


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  Leafy Green Foods like kale, spinach, broccoli, and collard greens

  
  


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  Fortified Plant-Based Milk such as almond, soy, and oat milk fortified with calcium

  
  


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  Fortified Fruit Juice such as orange juice and others fortified with calcium 

  
  


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  Nuts and Seeds such as almonds, chia seeds, and sesame seeds (including tahini) 

  
  


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  Tofu and Tempeh

  
  


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  Legumes such as beans, lentils, and chickpeas

  
  


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  Dried Fruits such as figs and apricots 

  
  


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  Seafood such as sardines and salmon (with bones)

  
  

Meal and Snack Ideas to Hit Your Calcium RDA While Pregnant

Incorporating natural sources of calcium into your daily meals and snacks can help you meet your calcium needs effortlessly. Here are some delicious ideas to get you started:

Breakfast

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  Smoothie: Blend fortified almond milk, spinach, a banana, and chia seeds

  
  


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  Yogurt Parfait: Layer Greek yogurt with granola and fresh berries

  
  


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  Fortified Cereal: Choose a calcium-fortified cereal with fortified plant-based milk

  
  

Lunch

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  Salad: A kale and spinach salad with chickpeas, almonds, and a tahini dressing

  
  


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  Sandwich: Whole grain bread with tofu, avocado, and leafy greens

  
  


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  Soup: Broccoli and cheese soup made with fortified plant-based milk

  
  

Dinner

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  Stir-Fry: Tofu, broccoli, and bell peppers stir-fried with sesame seeds and served over brown rice

  
  


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  Baked Salmon: Salmon with bones and a side of sautéed kale and quinoa

  
  


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  Casserole: A chickpea and spinach casserole topped with a sprinkling of cheese

  
  

Snacks

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  Trail Mix: A mix of almonds, dried figs, and sesame seeds

  
  


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  Veggies and Dip: Carrot sticks, broccoli florets, and cucumber slices with a yogurt-based dip

  
  


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  Fruit and Nuts: Apple slices with almond butter

  
  

Do You Need a Calcium Supplement?

Sometimes, meeting your daily calcium needs through diet alone can be challenging, especially with the demands of pregnancy. This is where calcium supplements can be beneficial. Many prenatal vitamins include calcium, but you should check the label to see if it meets your daily requirements.

There are different types of calcium supplements, like calcium carbonate, which is best taken with food, and calcium citrate, which can be taken at any time. It's important to talk to your healthcare provider before starting any supplement to determine the right type and dosage for you and ensure it doesn't interfere with the absorption of other vital nutrients.

When selecting a calcium supplement during pregnancy, it's important to consider several factors to ensure both safety and effectiveness. Here’s a guide on what to look for:

Types of Calcium

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  Calcium Carbonate is more common and contains a high amount of elemental calcium. It’s best absorbed when taken with food since it requires stomach acid for absorption.

  
  


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  Calcium Citrate is more easily absorbed by the body and can be taken with or without food. It’s a good option for those with lower stomach acid levels or gastrointestinal issues.

  
  

Purity and Quality

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  Third-Party Testing: Choose supplements that have been tested by independent laboratories for quality and purity. Look for certifications on the company website from organizations like the United States Pharmacopeia (USP) or NSF International.

  
  


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  No Harmful Additives: Ensure the supplement is free from harmful additives, artificial colors, preservatives, and allergens.

  
  

Dosage Frequency

Since the body can only absorb a limited amount of calcium at one time (usually around 500 mg), it might be beneficial to take the supplement in divided doses throughout the day.

Brand Reputation

Select a supplement from a reputable brand known for high-quality products and transparency in its ingredient sourcing and manufacturing processes.

A Final Thought

Ensuring you get enough calcium during pregnancy is vital to taking care of yourself and your baby. By understanding your calcium needs and incorporating a variety of calcium-rich foods into your diet, you can help support the healthy development of your baby while maintaining your health. Remember, you're doing an incredible job nurturing a new life, and taking care of your nutritional needs is one of the best ways to show love and care for both of you.

References

1. 
   

   Kovacs, C. S. (2011). Calcium and bone metabolism disorders during pregnancy and lactation. Endocrinology and Metabolism Clinics of North America, 40(4), 795–826. [sciencedirect]

   
   


2. 
   

   More, C., Bettembuk, P., Bhattoa, H. P., & Balogh, A. (2001). The effects of pregnancy and lactation on bone mineral density. Osteoporosis International, 12(9), 732–737. [Osteoporosis International]

   
   


3. 
   

   Medicine, I. O. (2011). Dietary reference intakes for calcium and vitamin D. In National Academies Press eBooks. [nationalacademies.org]

   
   


4. 
   

   Pilz, S., Zittermann, A., Obeid, R., Hahn, A., Pludowski, P., Trummer, C., Lerchbaum, E., Pérez-López, F. R., Karras, S. N., & März, W. (2018). The Role of Vitamin D in Fertility and during Pregnancy and Lactation: A Review of Clinical Data. International Journal of Environmental  Research and Public Health/International Journal of Environmental Research and Public Health, 15(10), 2241. [Environmental  Research and Public Health]

   
   

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