Increase Your Calcium Intake

Nutrition and pregnancy

Increase Your Calcium Intake

Ensuring adequate calcium intake during pregnancy is essential for the development of your baby's bones and for maintaining your own bone health.

Understand Your Calcium Needs

During pregnancy, your calcium needs increase to support the development of your baby's bones.

The recommended daily calcium intake for pregnant women is about 1,000 mg for most adults, and this may increase to 1,300 mg for teenagers or those under 18.

Sources of Calcium

Calcium can be found in a variety of foods and supplements. It's important to focus on:

Low-fat dairy foods such as milk, cheese, and yogurt, which are rich in calcium and other essential nutrients.
Calcium-fortified foods like certain cereals, orange juice, and plant-based milk alternatives.
Leafy green vegetables, nuts, seeds, and fish with edible bones (such as sardines and canned salmon) are good non-dairy sources.

Calcium Supplements

If you're unable to meet your calcium needs through diet alone, supplements may be necessary. When choosing a supplement:

Look for calcium citrate or calcium carbonate as these are easily absorbed forms.
Consider supplements that also contain vitamin D, which helps the body absorb calcium more effectively.

Monitor Your Intake

While adequate calcium is crucial, too much can lead to health problems such as kidney stones. Monitoring your intake involves:

Keeping track of the calcium you get from both food and supplements.
Consulting with your healthcare provider to determine the right balance for you and your baby.

Q&As