Why Calcium Is Essential During Pregnancy and How to Include It in Your Diet

Calcium is one of the most important nutrients for a healthy pregnancy, supporting your baby’s growth and keeping your body strong. During pregnancy, your calcium needs increase to help build your baby’s bones and teeth while maintaining your own bone health. Here’s why calcium matters, how much you need, and the best dietary sources to include in your pregnancy diet.

Why Is Calcium Important During Pregnancy?

1. Builds Baby’s Bones and Teeth

• Calcium helps form your baby’s skeleton, teeth, and nails.

2. Supports Nerve and Muscle Function

• It aids in the development of your baby’s nervous system, heart, and muscles.

3. Prevents Bone Loss

• If you don’t consume enough calcium, your body will draw from your own bones to meet your baby’s needs, potentially weakening them.

4. Reduces Risk of Hypertension

• Adequate calcium intake may help lower the risk of pregnancy-related hypertension and preeclampsia.

How Much Calcium Do You Need During Pregnancy?

• 1,000 mg per day for most pregnant women.
• 1,300 mg per day if you’re under 18.

Best Dietary Sources of Calcium

Dairy Products

• Milk: 1 cup = 300 mg
• Yogurt: 1 cup = 400 mg
• Cheese: 1 oz cheddar = 200 mg

Non-Dairy Sources

• Fortified Plant-Based Milk: Almond, soy, or oat milk = 300 mg per cup
• Leafy Greens: Kale, spinach, collard greens = 100–200 mg per cup (cooked)
• Tofu: 1/2 cup = 250–300 mg (if made with calcium sulfate)
• Nuts and Seeds: Almonds (1/4 cup = 90 mg), chia seeds (1 tbsp = 76 mg)
• Fish: Canned salmon or sardines with bones = 200–300 mg per serving

Tips to Boost Calcium Intake

1. Pair Calcium with Vitamin D:
• Vitamin D helps your body absorb calcium effectively. Include fortified foods, eggs, or safe sun exposure in your routine.
2. Spread Intake Throughout the Day:
• Your body absorbs calcium better in smaller amounts. Divide your intake across meals and snacks.
3. Avoid Calcium Blockers:
• Limit caffeine and avoid taking calcium with high-iron meals, as iron can interfere with calcium absorption.
4. Take a Calcium Supplement if Needed:
• If you struggle to meet your calcium needs through food, your doctor may recommend a prenatal vitamin or calcium supplement.

Signs of Calcium Deficiency During Pregnancy

• Muscle cramps or spasms.
• Weak or brittle nails.
• Dental issues.
• Fatigue or weakness.

Calcium is an essential building block for your baby’s development and your own health during pregnancy. By including a variety of calcium-rich foods in your diet and following your doctor’s guidance, you can ensure your body has the nutrients it needs to support this exciting journey.

Content Reviewed by Dr V.

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Dr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.