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What you need to know:
Calcium is used by virtually every cell in the body. Not only does calcium help keep bones and teeth strong and healthy, it also helps keep the circulatory, muscular and nervous systems running normally. When a woman does not get enough calcium from her diet, the body takes calcium from her bones to maintain steady levels in the blood. Over time, this loss may significantly weaken bone and lead to osteoporosis.
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. Yes, 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 breastfeeding, your body absorbs more calcium from food than when you are not pregnant. Your baby needs this additional calcium to build healthy teeth and bones.
Studies show that only 6% of American women of childbearing age report consuming the recommended amount of calcium daily from the food they eat and other sources. In fact, average daily calcium intake for women of childbearing age is only about 700 mg, causing a calcium deficit of at least 300 mg every day. Not many women realize, for example, that many multivitamins and prenatal vitamins have less than one-third of the daily recommended amount of calcium.
What you can do:
Make sure you get enough calcium every day—before, during and after your pregnancy. Dairy products like low-fat or fat-free milk and yogurt, and hard cheeses (cheddar, Swiss) are the richest food sources of calcium. Dark green leafy vegetables such as broccoli and kale are also good sources of calcium, as is tofu processed with calcium sulfate. Some foods such as orange juice, cereals and crackers are now fortified with calcium (see chart below).
Calcium supplements can help you consume the recommended daily amount of calcium if you don’t get enough in your diet. Look for calcium supplements that contain calcium carbonate because they have the highest percentage of elemental calcium, the type of calcium your body readily uses. |
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Do you Get Enough Calcium Every Day?
How much calcium do you get every day? Studies show that it is probably not as much as you think. You can check your calcium intake with the calcium calculator at CALCIUMinfo. Or you can use the following chart to calculate how much calcium you get in a typical day. If you find you are not getting enough calcium, consider taking a calcium supplement. If you have any questions, check with your health care provider.
Dairy Foods
|
Food/Serving |
Calcium Per Serving |
| Low-fat vanilla yogurt 8 oz |
415 mg |
| Fat-free fruit yogurt 8 oz |
340 mg |
| Fat-free milk 8 oz |
300 mg |
| Low-fat milk 8 oz |
300 mg |
| Swiss cheese 1 oz |
272 mg |
| Cheddar cheese 1 oz |
204 mg |
Meat and Other Protein Foods
|
Food/Serving |
Calcium Per Serving |
| Tofu (with calcium) ½ cup |
434 mg |
| Sesame seeds 1 oz toasted, roasted |
281 mg (13 g fat) |
| Canned salmon with bones 4 oz |
277 mg |
| Soybean nuts ½ cup dry roasted |
232 mg (18 g fat) |
| Almonds 1 oz dry roasted |
80 mg |
| Red kidney beans 1 cup cooked |
50 mg |
| Black beans 1 cup cooked |
47 mg |
Vegetables
|
Food/Serving |
Calcium Per Serving |
| Dandelion greens ½ cup cooked |
73 mg |
| Broccoli ½ cup cooked |
60 mg |
| Kale ½ cup cooked |
47 mg |
| Collard greens ½ cup cooked |
30 mg |
Grains
|
Food/Serving |
Calcium Per Serving |
| Waffle 4-inch frozen |
77 mg |
| English muffin ½ |
50 mg |
| Corn tortilla 6-inch |
44 mg |
Sugars and Sweeteners
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Food/Serving |
Calcium Per Serving |
| Blackstrap molasses 1 tbsp |
172 mg |
Tips on Taking a Calcium Supplement
- There are steps you can take to get the most from a calcium supplement. Here are some tips for selecting and taking one: 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, and is readily absorbed by the body.
- Take your calcium supplement with meals, which 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 if you do forget, you can take it easily.
- 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 both safe and beneficial 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—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 generally do provide 100% of the daily recommended intake of vitamin D.
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Information specialists at the March of Dimes answer your questions by e-mail and online chat.
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