During pregnancy, your body is going to do everything it can to support your baby's growth and development, even if it means pulling calcium out of its reserves. That means people who are pregnant or breastfeeding are at an increased risk of calcium deficiency. Getting the right amount of calcium, from milk, dairy foods or other food sources, can be a part of guaranteeing a healthy pregnancy.

Your calcium savings account

The calcium your body doesn't need right away goes into your bones. So your body saves up calcium from all those glasses of milk at the dinner table as a child and from the pizza orders with extra cheese in your 20s.

Your body is saving up to maintain your bone strength in your later years. Because after you blow out the candles on your 30^th birthday cake, it gets more difficult to store calcium in your bones. But you can still support bone health by getting a steady of supply of calcium through your diet.

If you don't get enough calcium through your diet when your body needs it – such as when you're pregnant – your body pulls calcium from your bones. That means you'll have less calcium saved up to protect against frail bones, called osteoporosis.

Calcium for a healthy pregnancy

Calcium is safe for pregnancy. Calcium is a mineral most commonly associated with the dairy group. Milk, for example, is an excellent source of calcium for pregnancy. When you're pregnant, calcium helps supports the development of your baby's bones while also maintaining your bone strength. So it's important to get plenty of calcium during pregnancy and while breastfeeding.

People who are pregnant or nursing and are 18 or younger should get at least 1,300 milligrams (mg) of calcium per day. Those who are over age 19 need 1,000 mg per day.

Here are a few ways to get calcium:

• 6 ounces of plain yogurt: 189 mg of calcium.
• 1 cup nonfat milk: 325 mg of calcium.
• 1.5 ounces of mozzarella: 297 mg of calcium.

If you need some creative ways to get dairy, try:

• Adding milk to creamy pasta sauces, mashed potatoes or soups.
• Using yogurt as a base for a veggie dip. Just blend plain yogurt with a squeeze of lemon juice and your favorite herbs.
• Using milk or yogurt instead of water in pancake mix.
• Making a smoothie with milk or yogurt.
• Topping a salad, casserole or eggs with a sprinkle of cheese.

People who don't eat dairy should pay special attention to their calcium intake. It is fortified in foods like orange juice, plant-based milk alternatives, and breakfast cereals. Calcium also occurs naturally in broccoli and leafy greens like spinach, turnip greens, and kale – but often in smaller amounts than in dairy foods. Additionally, the calcium from plant foods is often less bioavailable (absorbable) than dairy sources.

Calcium for preeclampsia

If you have a low calcium intake through food sources, your doctor might recommend a calcium supplement to reduce the risk of preeclampsia during pregnancy. Preeclampsia is a condition in which pregnant people have swelling in their feet or hands, protein in their urine, and high blood pressure. It usually begins after 20 weeks into pregnancy. Preeclampsia is the leading cause of maternal death. It can also lead to babies being born early.

Calcium for mood

Pregnancy places considerable stresses on the body. Stores of vitamins and minerals can get depleted as the pregnant person shares with the developing baby. Studies have shown that the depletion of some nutrient reserves in pregnancy has been linked to symptoms of depression. Calcium is one of those.

Getting enough calcium might help support mood regulation during pregnancy and the postpartum period. Mental health and wellbeing during this time is particularly important as it can affect the pregnancy person's health, pregnancy outcomes and baby's development.

Discuss any calcium concerns with your health care team. Your body also relies on vitamin D to help it absorb calcium. Vitamin D can be found in fatty fish and fortified milk, orange juice, soy beverage and cereal. Your doctor might recommend a vitamin D supplement during pregnancy. Prenatal vitamins usually also contain some calcium and vitamin D.

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16/11/2024