Introduction
Calcium Rich Foods For Pregnancy: While calcium supplements are commonly prescribed during pregnancy, incorporating calcium through dietary sources offers a holistic approach, providing not only the mineral itself but also a host of other essential nutrients vital for maternal and fetal well-being. Moreover, dietary sources of calcium often come bundled with other micronutrients and bioactive compounds that synergistically contribute to overall health.
An array of delicious and nutritious foods serves as excellent natural sources of calcium, catering to diverse dietary preferences and cultural traditions. From dairy products like milk, yogurt, and cheese to plant-based alternatives such as leafy greens, fortified cereals, and tofu, there exists a wealth of options to suit various dietary needs and restrictions. Exploring these calcium-rich foods not only ensures optimal nutrient intake but also adds diversity and flavor to the maternal diet, enhancing the overall culinary experience during pregnancy.
However, despite the abundance of calcium-rich foods, many expectant mothers may struggle to meet their daily calcium requirements due to various factors such as dietary preferences, aversions, or limited access to certain foods. Consequently, understanding the importance of calcium and actively seeking out diverse sources becomes crucial for promoting maternal and fetal health throughout the gestational period.
How can I increase my calcium during pregnancy?
Perhaps the most obvious way to hit your daily calcium intake, just two 200ml glasses of semi-skimmed milk is enough to give you around 464mg of your 700mg target. Make sure to only drink UHT or pasteurised milk during pregnancy, as they’ve been treated to kill bacteria before being sold. Yoghurt is another no-brainer.
Incorporate Dairy Products: Dairy products such as milk, yogurt, and cheese are rich sources of calcium. Aim to include these foods in your daily diet in various forms, such as drinking a glass of milk with meals, adding yogurt to smoothies or snacks, or incorporating cheese into sandwiches or salads.
Explore Plant-Based Alternatives: For those who are lactose intolerant or follow a vegan diet, there are plenty of plant-based sources of calcium available. Leafy greens like kale, collard greens, and spinach are excellent options, as are fortified plant milks (such as almond, soy, or oat milk) and tofu made with calcium sulfate.
Include Calcium-Fortified Foods: Many foods, including orange juice, cereals, and bread, are fortified with calcium. Check the labels to identify products that have been fortified with calcium carbonate or calcium citrate, and incorporate them into your meals and snacks to boost your calcium intake.
Which type of calcium is best for pregnancy?
The best type of calcium supplement for pregnant women is usually calcium carbonate. This is because it contains the highest amount of elemental calcium, which is the type of calcium that the body can absorb and use.
Calcium citrate is another popular choice for pregnancy because it is well-absorbed even when taken on an empty stomach. This makes it a suitable option for women who experience gastrointestinal discomfort with other forms of calcium. Additionally, calcium citrate may be particularly beneficial for women with conditions such as acid reflux or those taking medications that reduce stomach acid production.
When choosing between calcium carbonate and calcium citrate for pregnancy, it’s essential to consider individual factors such as dietary preferences, tolerance, and any existing medical conditions. Consulting with a healthcare provider or a registered dietitian can help determine the most appropriate form of calcium supplement based on your specific needs and circumstances.
In addition to choosing the right type of calcium supplement, it’s crucial to pay attention to dosage and overall nutrient balance. The recommended daily intake of calcium during pregnancy varies depending on factors such as age, dietary intake, and medical history. In general, pregnant women aged 19-50 years old are advised to consume 1000 milligrams of calcium per day, while those aged 14-18 years old should aim for 1300 milligrams daily.
At what month can a pregnant woman start taking calcium?
If you are going to try calcium supplements, it’s best to start taking these around the third trimester of pregnancy. And, when used in conjunction with a pregnancy vitamin, like Kin’s Prenatal, you can ensure your body is absorbing it effectively thanks to the added vitamin D.
Individualized Recommendations: Healthcare providers consider various factors when determining the appropriate timing for calcium supplementation during pregnancy, including the woman’s age, medical history, dietary habits, and risk factors for conditions such as osteoporosis or gestational hypertension. Women with certain medical conditions or dietary restrictions may benefit from starting calcium supplementation earlier in pregnancy to ensure adequate intake and prevent complications.
Continuous Monitoring: Throughout pregnancy, healthcare providers typically monitor maternal nutrient status and fetal development through routine prenatal care visits. Regular assessments of calcium levels and other key nutrients help ensure that pregnant women receive appropriate guidance and support to optimize maternal and fetal health outcomes. Based on these assessments, adjustments to calcium supplementation dosage or timing may be recommended as needed.
Collaborative Decision-Making: The decision to start taking calcium supplements during pregnancy should be made in collaboration with a healthcare provider, who can provide personalized recommendations based on individual needs and circumstances. Open communication and shared decision-making empower pregnant women to actively participate in their prenatal care and make informed choices that promote the health and well-being of both themselves and their babies.
Why is calcium low in pregnancy?
Serum calcium level decreases during second and third trimester of pregnancy, primarily due to hemodilution [4]. Some complications of pregnancy may be associated with lower serum calcium level e.g. pre-eclampsia during pregnancy, low birth weight, preterm delivery, and neonatal death [5,6].
Gastrointestinal Issues: Pregnancy-related gastrointestinal symptoms such as nausea, vomiting, and heartburn can interfere with nutrient absorption and digestion, including calcium. Women experiencing these symptoms may have difficulty consuming and retaining calcium-rich foods, leading to lower overall calcium intake.
Existing Health Conditions: Certain medical conditions, such as malabsorption disorders, kidney disease, or hyperparathyroidism, can impair calcium absorption or increase calcium excretion, contributing to low calcium levels during pregnancy. Women with preexisting conditions may require specialized monitoring and management to ensure optimal calcium status throughout pregnancy.
Supplementation Challenges: While calcium supplements are commonly recommended during pregnancy to meet increased nutrient needs, adherence to supplementation regimens can be challenging for some women due to factors such as pill burden, gastrointestinal side effects, or forgetfulness. Inconsistent or inadequate supplementation can result in suboptimal calcium levels.
What are the symptoms of lack of calcium in pregnancy?
Calcium in a pregnant woman’s body is not only stored in her own bones, but also needs to meet the fetal demand for bone and tooth development. If she lacks calcium in her body, she may suffer from leg cramps, joint pain and pelvic pain during pregnancy.
Brittle Nails: Calcium deficiency can affect the health of the nails, causing them to become brittle, thin, or prone to splitting. Changes in nail texture or appearance may be noticeable during pregnancy, indicating a potential lack of calcium.
Tooth Decay or Weakness: Calcium is essential for maintaining strong teeth and supporting dental health. Pregnant women with inadequate calcium intake may experience an increased risk of tooth decay, cavities, or weakened tooth enamel.
Bone Weakness or Pain: Calcium deficiency can compromise bone density and strength, potentially leading to conditions such as osteopenia or osteoporosis. Pregnant women may experience bone pain, particularly in the back, hips, or pelvis, or be at greater risk of fractures.
Can a pregnant woman take calcium everyday?
The World Health Organization recommends calcium supplementation as part of antenatal care in populations where calcium intake is low (WHO, 2013). Recommended calcium intake for pregnant women varies between 900 and 1,200 mg/day, depending on the country (EFSA NDA PANEL, 2015; IOM, 2011).
Choosing the Right Supplement: There are various forms of calcium supplements available, including calcium carbonate and calcium citrate. Pregnant women should discuss with their healthcare provider which type of calcium supplement is most appropriate for them based on factors such as absorption rates, tolerability, and potential side effects.
Timing and Dosage: Calcium supplements can be taken at any time of day, with or without food. However, some women may experience gastrointestinal side effects such as constipation or bloating when taking calcium supplements, especially in higher doses. Splitting the dosage and taking smaller amounts throughout the day may help minimize these side effects.
Adherence to Recommendations: It’s important for pregnant women to adhere to healthcare provider recommendations regarding calcium supplementation, including dosage and frequency. Consistent intake of calcium supplements can help ensure adequate nutrient intake to support maternal and fetal health throughout pregnancy.
Can I skip calcium tablets during pregnancy?
Your body actually takes calcium from your own bones to give it to your little one. So if you want your bones to stay strong, you need to get extra calcium while your baby’s growing inside you. Everyone needs this essential mineral each day.
Monitoring and Follow-Up: Pregnant women who choose to skip calcium tablets should undergo regular prenatal check-ups and monitoring to assess maternal and fetal health, including calcium levels. Healthcare providers may recommend blood tests or other assessments to ensure that calcium levels remain within the optimal range and adjust recommendations as needed.
Potential Risks of Deficiency: Calcium plays a crucial role in supporting the development of the baby’s bones and teeth, as well as maintaining maternal bone health and overall well-being. Skipping calcium tablets without adequate dietary intake may increase the risk of calcium deficiency, which can lead to symptoms such as muscle cramps, fatigue, and bone weakness.
Balanced Approach: For pregnant women who choose to skip calcium tablets, it’s important to focus on maintaining a balanced diet rich in calcium-rich foods and other essential nutrients. Consuming a variety of nutrient-dense foods can help ensure adequate intake of calcium and support overall maternal and fetal health during pregnancy.
What are the symptoms of high calcium in pregnancy?
They are mostly nonspecific and overlap with the usual complaints of pregnancy: fatigue, nausea, vomiting, constipation, and difficulty concentrating 3. Serious maternal complications of hypercalcemia in pregnancy include severe hypertension, pancreatitis, nephrolithiasis, and renal insufficiency 2, 4, 5, 6.
Nausea and Vomiting: Mild cases of hypercalcemia may cause gastrointestinal symptoms such as nausea, vomiting, or abdominal discomfort. These symptoms may be nonspecific and can mimic common pregnancy-related complaints.
Excessive Thirst and Urination: Elevated calcium levels can lead to increased urine production and excessive thirst, as the body attempts to rid itself of excess calcium through the kidneys. Pregnant women may notice an increase in urine output or feel constantly thirsty despite adequate fluid intake.
Fatigue and Weakness: High calcium levels can interfere with muscle function and energy metabolism, leading to feelings of fatigue, weakness, or lethargy. Pregnant women may experience decreased energy levels or find it difficult to perform daily activities.
Conclusion
From dairy staples like milk and yogurt to plant-based alternatives such as leafy greens and fortified cereals, the landscape of calcium-rich foods offers a rich tapestry of flavors and textures to suit every palate and dietary preference. By embracing these foods, expectant mothers can not only meet their daily calcium requirements but also reap the additional benefits of essential nutrients and bioactive compounds that support maternal and fetal health.
Moreover, the incorporation of calcium-rich foods into the maternal diet fosters a sense of empowerment and autonomy, enabling women to take an active role in their own nutritional well-being during pregnancy. By making informed choices and diversifying their food intake, expectant mothers can optimize their nutrient intake, promote bone health, and lay a solid foundation for the healthy growth and development of their babies.
However, amidst the abundance of calcium-rich options, it’s important to acknowledge the potential barriers that some women may face in accessing and incorporating these foods into their diets. Factors such as cultural preferences, dietary restrictions, and socioeconomic constraints can influence food choices and availability, underscoring the need for tailored guidance and support to ensure equitable access to essential nutrients for all expectant mothers.
