Pregnant women should take a daily prenatal vitamins to support fetal growth and maternal health. Prenatal vitamins are an important complement to a healthy diet but they don't cover all your nutritional needs. Most prenatal vitamins contain only a fraction of your daily calcium requirements and you'll need to obtain the rest from food sources or a separate calcium supplement.
Amounts
Prenatal vitamins vary in the amount of calcium. According to the National Institutes of Health, pregnant women should aim for 1,000 mg of calcium daily and pregnant women under the age of 19 should be receiving 1,3000 mg daily. However, most prenatal vitamins contain only 125 to 300 mg of calcium. If you are concerned that your diet may not provide sufficient calcium, talk to your doctor about whether an additional separate calcium supplement is right for you.
Importance
During pregnancy, calcium is essential for building new bones and for maintaining maternal bones. In addition, calcium is important for muscle contraction and nerve cell function, hormone secretion and cardiovascular function. Women who do not consume sufficient calcium are at an increased risk of developing osteoporosis, a disease of brittle and fragile bones, later in life.
Dietary Sources
Milk and dairy products such as yogurt and cheese are rich in calcium. You can also find calcium in vegetables, such as Chinese cabbage, kale, and broccoli. Fortified foods are another important source of calcium, especially for individuals who do not drink milk. Look for calcium fortified orange juice, cereals and soy products. Aim for three to four servings of calcium-rich foods daily.
Other Considerations
Your body requires adequate vitamin D in order to effectively absorb the calcium you consume. You can obtain vitamin D from foods, such as fortified milk and fatty fish, and your body can produce the vitamin when your skin is exposed to sunlight. The Institute of Medicine recommends that all adults receive 600 International Units of vitamin D daily. Due to low sunlight and long winters, many individuals in northern latitudes are deficient in vitamin D. Check the amount of vitamin D in your prenatal vitamin and discuss any concerns with your doctor.
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