Calcium During Pregnancy: Importance, Supplements, Food Sources And Deficiency Consequences

During pregnancy, getting enough calcium is crucial for both you and your growing baby. Calcium during pregnancy helps build your baby's bones and teeth while also keeping your own bones strong. Did you know that pregnant women need about 1,000 mg of calcium daily? This is even higher for younger moms, who need 1,300 mg! Many women find it hard to get enough calcium from food alone, especially if they avoid dairy.

That’s where calcium supplements during pregnancy can help. Taking a calcium supplement while pregnant is generally safe and can fill in any gaps in your diet. However, it's important to talk to your doctor about what’s best for you. In this blog, we’ll explore the importance of calcium during pregnancy, the best food sources, the necessity of calcium supplements, and the consequences of not getting enough. Let’s get into the topic to learn how you can make sure you and your baby stay healthy!

Table Of Contents

1. What Is The Importance Of Calcium During Pregnancy?
2. Is Calcium Supplementation Safe For Pregnancy?
3. Best Food Sources For Calcium During Pregnancy
4. Consequences Of Calcium Deficiency During Pregnancy 
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References 
    

What Is The Importance Of Calcium During Pregnancy?

Let’s learn the importance of calcium during pregnancy: 

1. Supports Baby’s Bone Development

Calcium is super important for your baby's bones and teeth to grow strong. Calcium also helps improve bone density for you and your baby. During pregnancy, your baby's skeleton develops really fast. Calcium is the main part of bone. When a pregnant woman lacks sufficient calcium, her body will use calcium from her bones to support the baby's needs. This can make her bones weaker.

Making sure your baby gets enough calcium helps their skeleton grow healthy and prevents bone problems like rickets after they are born. 

2. Prevents Maternal Bone Loss

Calcium is crucial during pregnancy because it helps prevent maternal bone loss. When a pregnant woman doesn't get enough calcium, her body takes calcium from her bones to support the growing baby. This can lead to weak bone symptoms, such as pain or fractures, and increase the risk of osteoporosis later in life.

Adequate calcium intake ensures that the mother's bones remain strong and healthy, supporting both her and her baby's needs during this important time. Eating calcium-rich foods or taking supplements can help achieve this.

3. Reduces the Risk of Preeclampsia

Preeclampsia is a serious problem that can happen during pregnancy. It causes high blood pressure and can harm important organs like the liver and kidneys. Research shows that getting enough calcium during pregnancy may help lower the risk of preeclampsia. Calcium helps control blood pressure by improving how blood vessels work and helping muscles contract properly. By keeping blood pressure healthy, calcium can make pregnancy safer for both the mother and the baby.

Along with calcium, you can take Moringa Leaf Powder, which may help reduce high blood pressure. Moringa leaf extract can improve the production of nitric oxide, which relaxes blood vessels and lowers resistance in arteries. 

ToneOp Care’s Moringa Leaf is enriched with 92 nutrients, 46 antioxidants, 36 anti-inflammatory agents, and omega 3, 6, and 9 fatty acids—all of which work synergistically to reduce blood pressure and keep it stable. However, it’s important to consult with your doctor before using it while pregnant to ensure it’s safe for you and your baby.

4. Aids in Muscle Function and Contraction

Calcium is also very important for muscle function, including the muscles in the uterus. Having enough calcium helps the uterine muscles contract the right way during labour, which is essential for safe delivery. Additionally, calcium supports the function of other muscles in the body, reducing the risk of cramps and spasms that many women experience during pregnancy. By helping both bone and muscle work well, calcium contributes to overall comfort and health during this special time.

5. Supports Heart and Nervous System Health

Calcium is very important for keeping your heart and nervous system healthy during pregnancy. It helps maintain the optimal activity of cardiac muscles, which means it can pump blood effectively to give oxygen and nutrients to both you and your growing baby. 

Calcium also helps release neurotransmitters, chemicals that send signals to nerves. Adequate calcium levels facilitate the influx of calcium ions into nerve terminals, triggering the release of neurotransmitters into the synaptic cleft. This signalling is vital for effective communication within the nervous system and helps prevent complications such as arrhythmias (irregular heartbeats) and other neurological disorders during pregnancy.

Also Read: 4 Surprising Benefits Of Fish Oil During Pregnancy Every Mom Should Know! 

6. Helps in Blood Clotting

Calcium is also essential for blood clotting, which helps stop bleeding during childbirth. When a blood vessel gets damaged, calcium helps activate proteins that form clots to seal the wounds. Getting enough calcium during pregnancy prepares your body for any blood loss during delivery, reducing the risk of heavy bleeding and helping you recover better afterwards.

7. Improves Dental Health

Pregnancy can put extra stress on a woman's dental health because hormonal changes can affect gums and teeth. That’s why getting enough calcium is important for keeping your teeth strong and preventing cavities. Calcium helps make the enamel on your teeth tougher, which protects against erosion and decay. By promoting good dental health during pregnancy, calcium can help reduce the chances of toothaches, gum disease, and other oral health problems, making you feel better overall.

Also Read: Which Are The Best Calcium Tablets For Bones? | ToneOpCare 

Is Calcium Supplementation Safe For Pregnancy?

Yes, calcium supplementation is generally safe for pregnancy and can be beneficial for both the mother and the baby.

In India, the Indian Council of Medical Research (ICMR) sets the Recommended Dietary Allowance (RDA) for calcium during pregnancy. According to the ICMR, the calcium requirement for pregnant women (19-50 years) is 1,200 mg per day. While a balanced diet plan can achieve this requirement, calcium supplements may be needed in many cases. 

Best Calcium Supplement During Pregnancy: ToneOp Care’s Bone 360

Getting enough calcium from diet alone can be challenging during pregnancy. That’s why ToneOp Care’s Bone 360 is an expert-approved supplement that can help you meet your calcium needs. This supplement is specially designed for pregnant women and contains a powerful blend of calcium, magnesium, vitamin D3, zinc, and alfalfa tablets. These nutrients work together to support your bone and muscle health during pregnancy.

With Bone 360, you can ensure that both you and your baby are getting the essential nutrients needed for healthy development. It’s a convenient way to boost your calcium intake and promote overall well-being during this important time. 

Note: Always consult with your doctor before starting any supplement to ensure it’s right for you.

Also Read: Difference Between Calcium And Vitamin D And Their Role In Maintaining Bone Health 

Best Food Sources To Get Calcium During Pregnancy

The following are some of the best foods for bone health and enriched with calcium: 

Also Read: 15 Essential Vegetarian Protein-Rich Foods For Pregnant Women for Complete Maternal Nutrition 

Consequences Of Calcium Deficiency During Pregnancy 

A lack of sufficient calcium during pregnancy can lead to various health problems for both the mother and baby:

1. For The Mother

Calcium deficiency during pregnancy can weaken a mother’s bones, making her more likely to have fractures and osteoporosis later in life. This happens because the body takes calcium from her bones to support the baby’s growth. Inadequate calcium intake can also result in tingling, numbness, and cramping in the fingers and toes.

Low calcium levels can also result in excessive blood pressure, which can be harmful to the mother and the unborn child and may even cause preeclampsia.

2. For The Baby

A lack of calcium can also harm the baby's bone development and overall growth. If a pregnant woman doesn’t get enough calcium, her baby may have weaker bones, which can lead to low birth weight and slower growth. 

Severe calcium deficiency can even increase the risk of preterm birth, which can create health problems for the newborn. Moreover, complications during labour may occur if the baby has an underdeveloped skeleton and weaker health. This is why getting enough calcium during pregnancy is so important for a healthy outcome for both mother and baby.

Also Read: 11 Warning Signs of Calcium Deficiency: Tooth Decay, Fractures, Fatigue and More 

Dietitian’s Recommendation

As a dietitian, I advise consuming three portions of dairy products—such as milk, yoghurt, or cheese—that are low in fat or fat-free every day. These foods are great sources of calcium! If you want to boost your calcium even more, look for fortified options that have extra calcium added or calcium supplements like Bone 360. 

You can also sprinkle chia seeds, sesame seeds, or tahini into your meals. They’re easy to add to oatmeal, yoghurt, or sauces, and they really help increase your calcium intake.

Don’t forget about fortified foods, either! Try adding calcium-fortified cereals, bread, and plant-based milks like almond milk, oats or soy milk to your diet. For snacks, consider munching on almonds or figs or drinking fortified orange juice. These can significantly affect your calcium levels, especially during pregnancy. 

Dt. Akshata Gandevikar

The Final Say

In conclusion, getting enough calcium during pregnancy is very important for both the mother and the baby. It helps build strong bones and teeth, keeps the heart healthy, and supports muscle function. If it’s hard to get enough calcium from food alone, a calcium supplement during pregnancy can be a great option. Remember to include calcium-rich foods like dairy, leafy greens, and fortified products in your diet. By focusing on your calcium intake, you can help ensure a healthier pregnancy and a strong start for your baby!

FAQs

1. Can I take calcium supplements during pregnancy?

Yes, definitely. You can take calcium supplements if you are not getting enough calcium from diet alone. Calcium carbonate and calcium citrate are common forms but make sure to talk to a doctor beforehand. Also, take supplements with meals so that they are absorbed faster. 

2. What calcium vitamins are best for pregnant?

The most commonly advised calcium supplements for expectant mothers are calcium carbonate and calcium citrate. Calcium carbonate is widely available and cost-effective, while calcium citrate is easier to digest and may be preferable for those with sensitive stomachs. 

3. When should you start taking calcium during pregnancy?

Ideally, calcium supplementation should begin as soon as pregnancy is confirmed, especially if dietary intake is insufficient. Starting early helps ensure that both the mother and baby receive adequate calcium for bone development.  

4. Can calcium help with pregnancy-related high blood pressure?

Yes, adequate calcium intake may help reduce the risk of pregnancy-related high blood pressure conditions, such as preeclampsia. Calcium helps maintain proper blood vessel function, which can contribute to regulating blood pressure levels.