Calcium is an essential mineral for pregnant women. Not only does it help keep their own bones strong and healthy, but it is vital for their unborn baby's skeletal development. Women who wish to supplement the calcium they get from their diet and their prenatal vitamin should do so only under a doctor's supervision.
Calcium and Pregnancy
Calcium is one of the most important minerals a pregnant woman can get in both her diet and her prenatal vitamin. As her unborn baby develops, it must use calcium to grow its bones and teeth. In addition, calcium is also required for the baby's muscle and nervous system development. Women who do not get enough calcium every day are in danger of losing bone density, as the baby will take this vital mineral from the mother's bones if necessary. This can leave moms more prone to health problems later in life. According to the March of Dimes, bone loss during pregnancy can leave women more vulnerable to osteoporosis as they age.
How Much Calcium is Enough?
Exactly how much calcium is enough during pregnancy? According to the American Pregnancy Association, pregnant women need around 1,000 milligrams of calcium every day. This can come from any combination of sources, including their diet, prenatal vitamins and other supplements if needed. However, don't think that simply taking a prenatal vitamin will save you. The Cleveland Clinic estimates that a good prenatal vitamin contains between 200 and 300 milligrams of calcium. That's only 20 to 30 percent of your daily requirement. While prenatals are a great source for supplementing your diet during pregnancy, they are not intended to take the place of healthy eating.
Dietary Considerations
You don't have to take an additional supplement to get the other 70 percent of your calcium needs: you simply have to monitor what you eat. The American Pregnancy Association reports that you can get all of your calcium requirements simply by eating three to four servings of calcium-rich foods daily. The most well-known sources of calcium, of course, are dairy products such as milk, cheese and yogurt. However, there are plenty of other calcium-rich foods out there that you may not have considered. You can get a whole serving of calcium from a 3-oz, piece of salmon, a cup of leafy green vegetables or a large egg. Some other healthy sources of calcium include almonds, white beans and tofu. Including a whole serving of calcium-rich foods at every meal and one snack should be enough to make up the difference.
Calcium Supplement Considerations
If you cannot get enough calcium from your diet and your prenatal vitamin together, you may wish to consider further supplementation. However, you should avoid taking extra supplements without first consulting your doctor. It is possible to get too much of a good thing during pregnancy. The March of Dimes warns women against overdoing any vitamin or mineral during pregnancy, as excessive amounts can cause health problems. However, women with health problems or dietary restrictions, such as veganism, may require a little extra help.
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