Calcium is used throughout your body. It helps keep your bones and teeth strong. When a woman doesn't get enough calcium from her diet, the body takes it from her bones. Over time, this loss may weaken bone and lead to osteoporosis. Osteoporosis makes the bones weak and more likely to break.
The recommended amount of calcium for women ages 19 to 50, pregnant or not, is 1,000 milligrams (mg) per day. (For teenage girls up to age 18, it is 1,300 mg daily.) That's right—the amount of calcium you need each day remains the same before, during and after pregnancy.
During the last two trimesters of pregnancy and during breastfeeding, your body absorbs more calcium from food than when you are not pregnant. Your baby needs this extra calcium to build healthy teeth and bones. If you don't get enough calcium in your diet during pregnancy, the calcium your baby needs will be taken from your bones.
Unfortunately, many women do not get enough calcium. The average woman gets only about 700 mg every day. Aside from not eating enough calcium-rich foods, many women rely too much on vitamin supplements. Supplements often contain less than one-third of the recommended daily amount of calcium.
What You Can Do
Make sure you get enough calcium every day: before, during and after your pregnancy. Dairy products are the best food sources for calcium. Examples are low-fat or fat-free milk and yogurt, plus hard cheeses (cheddar, Swiss). Other good sources are dark green leafy vegetables (such as broccoli and kale) and tofu processed with calcium sulfate. Some foods, such as orange juice, cereals and crackers, are now fortified with calcium (see charts below).
Calcium supplements can help you get the recommended daily amount of calcium if you don't get enough in your diet. Look for supplements that contain calcium carbonate. They have the highest percentage of elemental calcium, the type of calcium your body readily uses.
Do You Get Enough Calcium Every Day?
How much calcium do you get each day? Studies show that it's probably not as much as you think. You can check your calcium intake with the calcium calculator at CalciumInfo. Or use the charts below to estimate how much calcium you get in a typical day. If you find you're not getting enough, think about taking a supplement. If you have any questions, check with your health care provider.
|
Food/Serving |
Calcium Per Serving |
| Plain, fat-free fruit yogurt, 1 cup | 450 mg, 45% daily value (DV) |
| American cheese, 2 oz | 348 mg, 35% DV |
| Ricotta cheese, part skim, ½ cup | 337 mg, 35% DV |
| Milk (fat-free or low-fat), 1 cup | 300 mg, 30% DV |
| Cheddar cheese, 1½ oz | 305 mg, 30% DV |
| Fruit yogurt, 1 cup | 315 mg, 30% DV |
| Mozzarella cheese, part skim, low moisture, 1 oz | 207 mg, 20% DV |
|
Food/Serving |
Calcium Per Serving |
| Tofu (with calcium sulfate), ½ cup | 204 mg, 20% DV |
| Sesame seeds, whole, dried, 1 tablespoon | 88 mg, 10% DV |
| Canned salmon with bones, 4 oz | 277 mg, 28% DV |
| Almonds, dry roasted, 1 oz | 71 mg, 8% DV |
|
Food/Serving |
Calcium Per Serving |
| Orange juice with added calcium, 1 cup | 300 mg, 30% DV |
| Collards, boiled, frozen, ½ cup cooked | 179 mg, 20% DV |
| Broccoli, cooked or fresh, 1 cup | 90 mg, 10% DV |
| Kale, boiled, ½ cup cooked | 90 mg, 10% DV |
| Bok choy, cooked or fresh, ½ cup | 80 mg, 8% |
|
Food/Serving |
Calcium Per Serving |
| Waffle, homemade with milk, 7-inch | 191 mg, 20% DV |
| English muffin, whole wheat, 1 | 75 mg, 20% DV |
| Rice beverage, with added calcium, 1 cup | 150-300 mg, 15-30% DV |
Tips: Choosing and Using Calcium Supplements
- Check the supplement's label for the amount of "elemental calcium" per tablet. Calcium carbonate provides the highest amount of elemental calcium compared to supplements containing calcium citrate or calcium lactate. It is readily absorbed by the body.
- Take your calcium supplement with meals. This helps make it a part of your normal routine and can aid absorption. The body can absorb only so much calcium at one time—about 600 mg—so you may need to take it several times during the day.
- Keep your calcium supplement in several places (like your bathroom, kitchen and purse) so you can find it easily throughout the day.
- Avoid calcium supplements that contain bone meal or dolomite. These products may also contain lead, mercury, arsenic and other toxic substances.
- Steer clear of chelated calcium tablets. They cost more than other types of calcium supplements, but offer no special advantages.
More Tips for Promoting Healthy Bones
- Exercise regularly. Weight-bearing exercise, which can be as simple as walking, can help to build strong bones. Talk to your health care provider about exercise options that are safe and helpful during pregnancy.
- Be sure to get enough vitamin D. Vitamin D helps your body absorb and use calcium. Your body naturally produces vitamin D from sunlight. This is another good reason to go out for a walk! Food sources of vitamin D include milk fortified with vitamin D, egg yolks, and dark-meat fish (such as salmon or herring). While most multivitamins and prenatal vitamins don't satisfy all your calcium needs, they usually do provide 100 percent of the recommended daily amount of vitamin D.
January 2007
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