Pregnant women need 3 daily servings of dairy or calcium-fortified foods — rising to 5 servings for adolescent pregnancies — because the developing fetus draws between 50mg and 330mg of calcium per day to build its skeleton, muscles, and other tissues. Calcium works in tandem with phosphorus and Vitamin D, and adequate intake before and during early pregnancy may also reduce the risk or severity of pre-eclampsia. Women who are lactose intolerant or dairy-free can meet their needs through fortified fruit juices, soy milk, tofu, dark leafy greens, and canned salmon with mashed bones. One often-overlooked caution: caffeine and high-fibre foods both slow calcium absorption, so intake of these should be monitored alongside calcium consumption.
- Pregnant women are advised to consume 3 portions of dairy products or calcium-fortified food alternatives per day.
- Pregnant adolescents require 5 portions of dairy or calcium-fortified foods per day, compared to the standard 3 for adult pregnant women.
- During pregnancy, the body supplies between 50mg and 330mg of calcium daily to support fetal skeletal development.
- Adequate calcium intake before and during early pregnancy has been shown in some medical studies to potentially reduce the risk or severity of pre-eclampsia.
- One serving of dairy is defined as a 200ml glass of milk, 25g of cheese, or 125g of yoghurt.
- Non-dairy calcium sources suitable during pregnancy include canned salmon with mashed bones, dark leafy greens, tofu, broccoli, and fortified soy milk.
- Caffeine and high-fibre foods slow down the absorption of calcium in the body.
1. What is calcium
Without enough calcium, bones can become weak and break more easily. So all people need to have enough calcium to maintain strong, healthy bones.
Calcium is therefore an absolutely essential nutrient when it comes to your bone health. Calcium is also required for healthy teeth, muscles, extra-cellular fluid and other tissues. Other processes that it is involved in are neural transmission, muscle contractions, glandular secretion, vascular contractions and vasodilation.
2. Calcium during pregnancy
Sufficient calcium needs to be supplied to your developing baby for:
– Strong healthy bones to develop
– Healthy teeth
– Healthy muscular development
– Neural transmission
– Glandular secretion
– Vascular contractions
– Vasodilation
– Extra-cellular fluid
– Effect on other tissues
3. Adequate calcium intake may reduce the risk or severity of pre-eclampsia
4. Where can calcium be found?
Dairy foods: milk, yoghurt & cheese
1 serving = 200ml glass of milk, 25g cheese, 125g of yoghurt
Recommended per day: 3 servings (or 5 in the case of adolescent pregnancies)
Fortified milk has higher levels of calcium, as well as Vitamin D.
5. What if I am dairy/lactose intolerant, or just don't like milk and other dairy products?
Otherwise you can find it in fortified fruit juices, just check the packaging – these days there are plenty of options.
Soy milk and cheese are also calcium-enriched.
Other good sources are canned salmon with its mashed bones, dark leafy greens, tofu and broccoli.
6. Be careful about your caffeine intake, as well as high fibre foods
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What is calcium and why is it important during pregnancy?
Calcium is an essential nutrient central to bone health, healthy teeth, muscle function, neural transmission, and vascular processes. During pregnancy it becomes even more vital because the body supplies between 50mg and 330mg daily to support fetal skeletal development. It also works alongside phosphorus and Vitamin D.
How many servings of calcium-rich foods should a pregnant woman eat per day?
Pregnant women should consume 3 servings of dairy products or calcium-fortified food alternatives each day. Adolescents who are pregnant need to increase this to 5 servings per day.
What counts as one serving of a calcium-rich dairy food?
One serving equals a 200ml glass of milk, 25g of cheese, or 125g of yoghurt. Fortified milk provides higher levels of calcium as well as Vitamin D.
Can adequate calcium intake reduce the risk of pre-eclampsia?
Some medical studies have shown that adequate calcium intake both before and during early pregnancy may reduce the risk of pre-eclampsia or make it less severe. Pre-eclampsia can cause serious complications for the mother and/or baby in a small number of cases.
What are good sources of calcium for people who are lactose intolerant or dislike dairy?
Lactose-free dairy products, fortified fruit juices, soy milk, soy cheese, canned salmon with mashed bones, dark leafy greens, tofu, and broccoli are all good calcium sources. Milk can also be disguised in fruit smoothies or added to sauces.
Which foods or drinks reduce calcium absorption during pregnancy?
Caffeine and high-fibre foods both slow down the absorption of calcium, so pregnant women should be mindful of their intake of these.
What does calcium do for a developing baby's fetal skeleton?
Calcium supports the development of strong, healthy bones and teeth, healthy muscular development, neural transmission, glandular secretion, vascular contractions, vasodilation, and extra-cellular fluid balance in the developing baby.