How Much Calcium Do You Need During Pregnancy?

Calcium mineral is one of the most essential needs of the human body. The importance of this component, which is found in large amounts in the structure of bones, skeletal system and teeth, increases even more during pregnancy. Because the baby actively uses calcium during its development in the womb. For this reason, the need for calcium during pregnancy is much higher than in normal times.

Why is calcium important during pregnancy?

During pregnancy, the baby uses the nutritional contents of the foods consumed by the expectant mother through the placenta. Skeletal, muscle, bone, nervous system and tooth development are met by calcium from these nutrients. However, if the expectant mother does not consume enough of this mineral, the baby turns to the calcium stores in the mother’s body. This situation increases the risk of hypertension, bleeding, cardiovascular diseases, bone and skeletal system diseases, dental and gingival diseases in the expectant mother.

What are the benefits of calcium for the baby in the womb?

• It helps the baby to have a stronger bone and muscle structure.
• It contributes to the development of the baby’s teeth and makes their teeth more durable.
• It plays an active role in the development of the skeletal system of the baby in the womb.
• It improves the baby’s blood clotting ability.
• It is effective in cardiovascular health and regulates the heart rhythm of the baby.
• It reduces the risk of developmental disorders.

What are the benefits of calcium for the expectant mother?

• It ensures the preservation of calcium stores while pregnant. Thus, it prevents future bone resorption, skeletal system problems and tooth loss.
• It reduces the risk of preeclampsia (pregnancy poisoning) that may occur during pregnancy.
• It balances the blood pressure of the expectant mother and reduces the risk of high blood pressure.
• It strengthens the nervous system.
• It reduces the risk of postpartum bleeding.
• Strengthens the content of breast milk.
• It prevents muscle spasms that often occur during pregnancy.
• Protects hair, skin and nail health.

How much calcium should pregnant women take daily?

Nutrition is one of the most important points to be considered during pregnancy. The role of adequate and balanced nutrition on the healthy development of the baby in the mother’s womb, the health status of the pregnant woman and even the course of delivery is very important. For this reason, women try to eat a diet rich in protein, vitamins and minerals and to meet the daily needs of their bodies.

Expectant mothers may naturally wonder how much of an important component such as calcium should be taken daily. The daily calcium requirement of an adult is 1000 mg/day. However, the need for calcium increases up to 1200-1500 milligrams per day during pregnancy, as the baby meets the substances it needs from the mother.

What are the best sources of calcium?

The first method to be applied to meet the increasing need for calcium is the diet. It is possible to close this gap by choosing the foods you eat during the day from products with high nutritional value. The calcium-rich foods that mothers-to-be can add to their diet during pregnancy and the amount of calcium they contain are as follows.

Milk and milk products

• Yogurt (300-350 mg in 1 bowl)
• Milk (310 mg in 1 cup)
• Fatty feta cheese (100 mg in 1 slice of 30 grams of cheese)

Dried Legumes

• Lentils (68 mg per 100 grams of lentils)
• Chickpeas (134 mg in 100 grams of chickpeas)
• Beans (86 mg per 100 grams of beans)
• Kidney beans (128 mg per 100 grams of kidney beans)

Nuts (per 10 grams)

• Walnuts (10mg)
• Nuts (21mg)
• Almonds (23mg)

Meat products

• Red meat (6 mg per 100 grams)
• Chicken meat (15 mg per 100 grams)
• Fish meat (15-25 mg in 100 grams of salmon, 382 mg in 100 grams of sardines)

Cereal products (per 100 grams)

• Bulgur (40mg)
• Rice (14mg)
• Soup with dried yoghurt (78mg)
• Barley (50mg)

Fruits

• Lemon (25-35 mg per 1 pc)
• Orange (1 medium 52 mg)
• Tangerines (37-40 mg per 100 grams)
• Banana (6 mg per 100 grams)
• Apple (1 medium size 6-7 mg)
• Pear (12mg per 150g)
• Quince (11 mg per 100 grams)
• Pomegranate (10 mg per 100 grams)
• Strawberries (29 mg per 100 grams)
• Apricots (30 mg per 100 grams)
• Melon (15 mg per 100 grams)

Vegetables (per 100 grams)

• Spinach (99mg)
• Lettuce (79mg)
• Leeks (56mg)
• Cabbage (43mg)
• Carrot (35mg)
• Onion (34mg)
• Pumpkin (19mg)
• Cucumber (16mg)
• Green pepper (12mg)
• Potatoes (12mg)
• Tomato (7mg)

What are the problems caused by calcium deficiency?

Calcium deficiency in pregnancy is associated with preeclampsia and restriction of intrauterine growth. When sufficient calcium is not taken during pregnancy, the need is met by calcium withdrawal from the bones of the expectant mother.

Frequent births, lack of movement and insufficient use of sunlight cause bone softening and tooth decay. Vitamin D should also be taken in sufficient quantities to facilitate calcium absorption. Increased calcium intake during pregnancy is important for the health of the mother and the baby. In its deficiency, the following symptoms can be observed.

• Muscle pains
• Cramps in legs
• Tooth and gum problems
• heart rhythm disorders
• Weakening and breaking of nails
• Tingling sensation in hands, face and feet
• Forgetfulness
• Edema

If one or more of these symptoms are present, a blood test should be done and calcium values should be checked.

How can we balance calcium in our daily diet?

If the need for calcium is not met during pregnancy, the baby in the mother’s womb meets all its needs from the expectant mother, leading to the emptying of the mother’s stores. Therefore, it is recommended that every pregnant woman consumes at least 2-3 servings of calcium-containing foods per day.

Increasing calcium requirement up to 1500 milligrams per day can direct expectant mothers to take supplements. However, if a balanced diet is established and enough calcium-rich foods are consumed every day, an additional supplement from the outside is not necessary. The important thing is that milk, yoghurt, cheese and legumes rich in minerals are consumed in sufficient quantities at meals.

If the expectant mother cannot eat milk and milk products or cannot feed enough to gain enough calcium to the body for various reasons, and if the calcium values ​​are low in the blood tests, an appropriate calcium supplement can be started with the approval of the doctor. Pregnant women who will use calcium supplements should pay attention to one issue.

Generally, from the second trimester of pregnancy, obstetricians can start using multivitamins. While taking the supplement, the calcium values ​​in the multivitamins should be checked and the dose should be adjusted.