Calcium is one of the most important minerals a pregnant woman can get. Not only is calcium still important for a woman's healthy bones and teeth during her pregnancy, but it is necessary for her developing baby's own bone formation. Women who do not get enough calcium in their diets may be at risk for osteoporosis later in life, according to What to Expect; however, supplements can help.
Calcium Requirements
Pregnant women need extra calcium in their diets in order to support their baby's developing skeleton while still meeting their own daily needs. According to the American Congress of Obstetricians and Gynecologists, the average pregnant woman needs at least 1,000 mg of calcium every day. As the baby's skeleton forms and grows, it needs calcium for fuel. This is especially important during the last trimester, as the baby gets ready for birth. Women who regularly fall below the daily recommended guideline risk losing bone density, as the baby will take it from mother's bones to compensate. This can cause the mother to experience bone problems, such as osteoporosis, later in life.
Calcium and Supplements
Most pregnant women take prenatal vitamins to make up for any of the extra nutrients they may be missing in their diets. The average prenatal vitamin, however, does not have as much calcium as you might think. The Cleveland Clinic recommends that mothers-to-be look for a prenatal that contains between 200 and 300 mg of calcium. That only adds up to about one-quarter of the daily recommended amount, however. Relying on the calcium found in a prenatal alone is not enough: Women who have little calcium in their diets may wish to take an additional calcium supplement.
Calcium-rich Foods
What do salmon, edamame and leafy green vegetables are all rich sources of calcium. You don't have to have a lot of dairy in your diet to meet your daily goal of 1,000 mg; other calcium sources include canned sardines and fortified juices. Of course, milk, cheese and yogurt are all acceptable sources as well. If you don't like milk or are lactose intolerant, many soy versions are also good sources of calcium.
Supplementing Wisely
Whether you need an additional calcium supplement if you are taking a prenatal vitamin depends largely on your diet. If you can get the extra 700 to 800 recommended milligrams of calcium easily every day, then there is no need to tack on an extra pill. There may be more to consider than a number, however; What to Expect warns that some nutrients, such as fiber and caffeine, may prevent calcium from being fully absorbed by the body. If you are unsure about your supplement needs, check with your doctor or a dietitian.
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