Calcium in Pregnancy: How Much You Need, Best Sources & Supplements

During pregnancy, when your nutritional requirements change, calcium is one of the essential nutrients that cannot be overlooked. From supporting developing teeth and bones to maintaining your muscles and bone health, calcium in pregnancy is irreplaceable. 

But how much calcium do you actually need every day? 

And when might calcium supplements in pregnancy be recommended? 

Let’s understand calcium pregnancy requirements, food sources and supplementation in this guide.

Why Is Calcium Important in Pregnancy? 

One of the most essential minerals during pregnancy is calcium, as it supports the development of your baby. Also, the mineral helps maintain your cardiovascular, muscle and bone health. 

For Your Baby

• Helps support organ function - Calcium supports multiple physiological and cellular processes. The mineral supports the normal functioning of the baby’s developing muscles, heart and nerves. 

• Supports tooth and bone development - This nutrient is important for baby’s teeth and bones. As your pregnancy progresses, your baby requires a steady calcium supply. It supports healthy skeletal development and prepares for strong bones after birth.

For Your Health

• Supports blood and muscle function - This mineral helps in normal muscle contraction, which includes heart muscle contraction. Also, it contributes to normal blood clotting. So, when needed, it helps your body respond appropriately. 

• Helps protect your bones - Calcium in pregnancy is a priority for your baby’s development naturally. When you are getting sufficient calcium through your supplements and diet, it helps maintain your bone health. 

• Helps support blood pressure - During pregnancy, adequate calcium intake helps support healthy blood pressure levels.

How Much Calcium Do You Need During Pregnancy in Every Trimester? 

Per day, most pregnant women need 1,000 mg of calcium. Throughout all three trimesters, this requirement generally stays the same. However, the calcium dose in pregnancy in India can vary according to your individual health needs, dietary intake and your age. 

However, if you are not getting enough calcium through food, your doctor may recommend a calcium supplement. 

At what month should a pregnant woman start taking calcium? 

There is no static month of starting calcium supplement intake. Your gynaecologist can recommend the right dose and time. Because when to start calcium in pregnancy depends on multiple factors-

• Prenatal supplements

• Your dietary calcium intake

• Individual health needs

• Age

In many cases, calcium supplementation is introduced during the second trimester, which is around the 14th week of pregnancy.

Indian Food Options Rich in Calcium 

Different Indian foods help you meet your calcium needs if you include them as part of your balanced diet. Let’s check out some calcium-rich options- 

Source: Clinical Practice Guidelines on Postmenopausal Osteoporosis 

(Calcium values are approximate and can vary depending on the variety)

When to take calcium tablets during pregnancy? 

Throughout your pregnancy, calcium plays an important role; however, many women may not get enough from food alone. Food items, like leafy greens, sesame seeds, ragi, paneer, curd and milk, provide calcium. But meeting the increased nutritional requirements every day can be difficult through diet alone. Different factors, like, food intolerances, appetite, overall diet quality and dietary preferences, affect calcium intake.

In such conditions, calcium supplements may be recommended. Calcium supplements in pregnancy help bridge the gap between the amount you need during pregnancy and the calcium you get from your diet. However, you can’t replace calcium-rich foods in your diet. Rather, you can take calcium supplements as per the guidance of your doctor. 

When Should You Take Calcium Supplements? 

According to your doctor's recommendation and pregnancy stage, the timing of calcium supplementation can be different. 

Are you taking iron supplements? 

Then avoid taking iron and calcium tablets at the same time. Calcium reduces iron absorption. For this reason, they are generally taken at different times of the day. If calcium supplementation has been recommended, Calcium D can be a convenient way to add vitamin D and calcium to your daily routine.

Calcium With Vitamin D for Better Absorption 

If you need a high calcium amount, your body requires vitamin D to absorb calcium efficiently. So, as it contains both nutrients, Calcium D helps provide sufficient nutritional support for normal muscle function and healthy bones. 

Supports Your Bones During Pregnancy 

Calcium D provides both vitamin D as well as calcium. As a benefit, it supports maternal bone health. Additionally, it helps meet the nutritional requirements of your body during pregnancy. 

Supports Skeletal Development of Your Baby

Calcium plays an important role in the development of your baby's teeth and bones. If dietary calcium intake is not sufficient, our Calcium D helps meet your daily calcium requirement. 

So, if you are seeking a suitable option for calcium supplements in pregnancy, Calcium D can be a perfect choice. 

What happens if I don't take calcium during pregnancy? 

If you are not getting enough calcium during pregnancy, it does not necessarily cause immediate symptoms. However, consistently low calcium intake can affect both the mother as well as the developing baby.

• Weakness and muscle cramps- Low calcium levels can cause spasms, muscle cramps, weakness or tingling. 

• Reduced bone health in the mother- when dietary calcium is not sufficient through your food intake, your body may draw calcium from your bones to meet your baby’s requirements. As a consequence, it affects your maternal bone mineral stores. 

• Poor foetal bone development – Calcium is important for growing teeth and bones of your baby. However, if maternal calcium intake is not sufficient, it affects your baby’s ability to build healthy bones.

End Note 

Calcium is an important part of pregnancy nutrition; it supports your baby’s development and helps maintain your bone and muscle health. Foods, like, sesame seeds, milk, ragi, cheese and other calcium-rich options, can contribute to your daily intake. However, diet alone may not always provide enough calcium. In such cases, your doctor may recommend calcium supplements in pregnancy according to your dietary intake and individual requirements. 

Looking for nutritional support during pregnancy? 

Dame Health offers Calcium D with calcium and vitamin D to complement your pregnancy nutrition. Consult your healthcare provider about your calcium requirements today and whether Calcium D is suitable for you.

FAQs 

1. What's the best source of calcium for a pregnant woman?

A balanced diet is the primary source of calcium during pregnancy. Good options include:

• Milk and curd: Convenient sources of dietary calcium.

• Cheese and paneer: Can contribute significantly to daily calcium intake.

• Ragi: A calcium-rich grain that can be included in meals.

• Sesame seeds: A simple way to add calcium to your diet.

If your diet does not provide enough calcium, your doctor may recommend a supplement.

2. How much calcium should I supplement during pregnancy?

Most pregnant women need around 1,000 mg of calcium per day from food and supplements combined. The amount you need to supplement depends on your dietary intake and individual requirements.

• Your doctor can assess how much calcium you get through your diet.

• You may be advised to take a supplement if your dietary intake is insufficient.

• Do not exceed the recommended dose without medical advice.

3. Which calcium is best for pregnancy?

There is no single calcium supplement that is best for every pregnant woman. Your choice should depend on your nutritional needs and your doctor's recommendation.

• Look for a supplement that provides an appropriate amount of calcium.

• Vitamin D is important because it helps the body absorb and utilise calcium.

Dame Health Calcium D combines calcium and vitamin D to support healthy bones and normal muscle function.

4. What are the consequences of calcium deficiency in pregnant women?

Consistently inadequate calcium intake may affect both the mother and developing baby. Possible concerns include:

• Reduced maternal bone mineral stores as the body uses calcium to support the baby's needs.

• Muscle cramps and weakness in cases of low calcium levels.

• Tingling or muscle spasms associated with low calcium levels.

• Poor fetal skeletal development when calcium intake is insufficient.

5. Why do pregnant women need calcium supplementation?

Calcium supplements may be recommended when dietary intake alone does not provide enough calcium to meet pregnancy requirements.

• They help bridge the gap between dietary calcium intake and nutritional requirements.

• They support the mother's bone and muscle health.

• Calcium contributes to the development of the baby's bones and teeth.

• Supplements containing vitamin D can provide additional support for calcium absorption and utilisation.

Always take calcium supplements during pregnancy according to your healthcare provider's recommendation.

Reference: 

https://www.vinmec.com/eng/blog/how-much-calcium-do-pregnant-women-need-each-day-en

https://www.researchgate.net/publication/284624904_Clinical_Practice_Guidelines_on_Postmenopausal_OSteoporosis_-_An_Executive_Summary_and_Recommendations