Why Is Calcium Important During Pregnancy?

When you are pregnant calcium is another mineral that is of utmost importance not just for your growing fetus but for you as well. Calcium decades has been known to be good for healthy teeth and bones but let us now see how it helps the mother and the growing fetus. 

As soon as you conceive you are advised to up your calcium intake not because it is necessary for your growing fetus, but because it is important for you – the expecting mommy. How? You may ask! Well, that’s what our nutritionist Huda Shaikh is trying to tell us – how important is calcium for a pregnant mommy. [Read More - How Much Calcium-rich Foods in Child's Diet?]

How Much Calcium Does The Fetus Require?

The fetus will take its calcium requirements from your diet thus leaving you deficient in calcium, hence, when you conceive your doctor advises you to up your calcium intake. During gestation, the fetus requires approximately 30gms of calcium

1. During the second trimester, the fetus requires 50mg/day of calcium
2. During the 3rd trimester, it requires 250mg of calcium per day

What Are The Benefits Of Calcium For The Fetus?

Let us now see how calcium benefits the pregnant mum and the growing fetus.

1. Is crucial for muscle formation
2. Is important for strong dental growth
3. Helps in the development of the nervous system
4. Aids in the development of a strong heart

What Are The Benefits Of Calcium For Mommy To Be?

1. Helps in the normal clotting of blood
2. Fortifies the breast milk
3. This leads to the production of fewer fats, thereby reducing the risk of obesity
4. Aids in the proper nervous system functioning
5. Keeps the heartbeat normal

How Much Calcium Does A Mommy to Be Require?

Here is how much calcium a to be mommy requires. Read this

• 14-18years- 1300mg i.e,1.3gms per day
• 19years and above, including pregnant women-1000mg

You need to note that the body is capable of absorbing only 500mg of calcium at a given time. Hence it is best to consume only 500mg at a given time, so if your daily requirement falls under 1000mg then you can have the same in small quantities and not all at once. [Read More - Calcium-rich Recipes to Boost Child's Calcium Intake]

What Would Happen If Do Not Consume Enough Calcium in Pregnancy?

These are some of the repercussions of not taking enough calcium during pregnancy.

1. If you do not consume enough calcium then your baby would absorb calcium from your bones, which in turn would reduce your bone density.
2. This kind of absorption would, in turn, predispose you to osteoporosis, Osteoporosis leads to bone thinning and ultimately weak and thin bones.
3. Not consuming calcium can lead to hypertension and premature delivery
4. It can also lead to hypocalcemia in preterm and low birth weight babies
5. There can be an interruption in the secretion of hormones and the process of blood clotting

The best way to get enough calcium would be possible only via a diet that is rich in calcium.

What Are The Foods Rich In Calcium?

While the major sources of calcium come from dairy there are few other non-dairy-based sources of calcium that are a must-have in the diet if you are pregnant.

1. White beans
2. Spinach
3. Dried figs
4. Oranges
5. Black-eyed peas
6. Almonds
7. Greek yogurt
8. Milk
9. Almond milk
10. Soymilk
11. Cottage cheese(paneer)
12. Low-fat cheese
13. Chia seeds
14. Fishes like sardine and salmon
15. Amaranth
16. Tofu
17. Sesame seeds

Calcium Supplements During Pregnancy

Supplements if taken can give you 150mg of calcium if you are not getting enough from the diet. Also, it is important to note that Calcium can be absorbed in the body only if there is enough Vitamin D in the body. Hence Vitamin D is of utmost importance if you need calcium in the body.

Supplemental calcium comes in two forms calcium carbonate and calcium citrate. Calcium carbonate can give you the maximum amount of calcium, but it takes extra stomach acid in order to get dissolved, hence best taken with a meal. Calcium citrate is easily dissolved and absorbed by the body, hence can be consumed in between meals. However, before you go ahead and take any supplement make sure you talk to your gynecologist for the best advice.

We hope that by now you know why calcium is important for an expecting mommy and the growing fetus and also hope that you will increase your calcium intake.

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