Calcium is the most abundantly present mineral in the human body and is mainly stored in the bones and teeth. The rest of the mineral present elsewhere, such as blood, nerves, and other body fluids, is involved in critical metabolic functions, hormone secretions, and conduction of nerve impulses throughout the body. During pregnancy, the growth of the fetus puts additional demand for calcium on the mother’s body. Hence calcium rich food along with supplements is recommended to meet the increased need.
Why is Calcium Important During Pregnancy?
Calcium is involved in several processes that occur in the body, such as:
- Conducting nerve impulses
- Clotting blood
- Contraction and relaxation of the muscles
- Maintaining the heart’s rhythm
- Hormone secretion
- Maintaining strong bones and teeth
Calcium is critical to the healthy development of the fetus to form the rigid structures of the body, such as the bone and spinal cord. The pregnancy calcium needs are highest during the third trimester when the fetus grows faster, and there is an increased demand for the mineral.
Inadequate dietary intake of calcium, especially during the third trimester of pregnancy, leads to loss of calcium from bone in the mother, significantly impacting long-term bone health. Calcium supplementation is also done to prevent preeclampsia in pregnant women- a hypertensive disorder associated with disturbances in calcium metabolism that is one of the leading causes of preterm birth and maternal death, especially in low-income countries. Pregnancy calcium deficiency is also associated with a detrimental impact on fetal growth and birth weight because of the low skeletal mass and density.
How much calcium is needed during pregnancy?
Pregnant and lactating women over the age of 18 need 1000 mg of calcium per day. To reduce the risk of preeclampsia, the WHO recommends calcium in pregnancy dose of 1500 mg to 2000 mg supplementation every day.
It is ideal to meet all of the calcium needs through a healthy diet. However, supplementation is needed if the diet isn’t adequate or the pregnant woman has a greater need for calcium. Along with the calcium, it is essential to take vitamin-D supplements as required to absorb calcium in the body. Pregnant women need a daily dose of 600 IU (International Units) of vitamin-D every day.
Foods rich in calcium
To ensure that the body gets an adequate amount of calcium, it is good to add different calcium-rich foods served 3-4 times every day to the diet. Calcium pregnancy benefits are best derived when the meals are spaced apart. Here are some calcium-rich foods that can be included in the diet:
| Food Source (100 g) | Calcium in mg |
| Whole Milk | 113 mg |
| Cheddar Cheese | 714 mg |
| Fortified Cereal | 286 mg |
| Yogurt Greek | 115 mg |
| Collard Greens | 201 mg |
| Soybeans | 59 mg |
| Broccoli | 47 mg |
Conclusion
Calcium is an essential mineral need for a diverse range of functions in the body and building strong bones and teeth. During pregnancy, women need to take more calcium to support the growth and development of the fetus, especially during the third trimester. The daily calcium requirements can be met through calcium rich foods and supplementation.