Calcium and Pregnancy
Calcium and Pregnancy
Calcium is a mineral in your body that makes up most of your bones and keeps them strong. You also need calcium for your muscles to move and your nerves to carry messages throughout your body. If you do not get enough calcium in your diet, your body takes it from your bones to keep functioning properly.
Getting enough calcium from the foods you eat is also important during pregnancy so that your baby's bones form well. It is also important for your body. During pregnancy, you need the same amount of calcium as when you are not pregnant. Your body, however, absorbs calcium better during pregnancy. Adult women need 1,000 mg of calcium a day. Eating dairy products daily can help you reach your daily goal more easily as they contain the most calcium.
Calcium rich foods
Food | Serving Size | Calcium (mg) |
---|---|---|
Milk | 1 cup or 8 ounces | 300 |
Kefir* | 1 cup or 8 ounces | 300 |
Fortified nut milk | 1 cup or 8 ounces | 300 - 450 |
Plain yogurt* | 1 cup or 6 ounces | 335 |
Fruit yogurt | 1 cup or 6 ounces | 250 |
Cheese | 1 ounce | 210 |
Fortified orange juice with calcium | 1 cup | 300 |
Cereals, ready to eat with added calcium | 3/4 cup | 300 |
English muffin, whole wheat | 1 | 175 |
Spinach, cooked** | 1 cup | 245 |
Collard greens, cooked** | 1 cup | 265 |
Broccoli, cooked** | 1 cup | 90 |
Salmon, canned with bones | 3 ounces | 180 |
Sardines, canned | 3 ounces | 325 |
Tofu | ¼ block | 165 |
* Kefir and yogurt contain beneficial probiotics.
** Broccoli and dark leafy greens contain other vitamins and minerals that are very beneficial during pregnancy.
Note: Products will vary in calcium, based on the brand and type of the product. Check the nutrition facts label on the product for information.
Sample menu with 1,000 mg calcium
Meal | Food | Calcium (mg) |
---|---|---|
Breakfast | 5 ounces yogurt | 300 |
banana | 6 | |
1-2 slices whole grain bread, toasted with 1-2 tablespoons peanut butter | 45-75 | |
Morning snack | cheese stick | 210 |
½ cup grapes | 6 | |
Lunch | grilled chicken breast sandwich on whole grain bun with avocado, lettuce, and onion | 55 |
medium pear, peach, or orange | 10 | |
Afternoon snack | ¼ cup hummus with vegetables and pita chips | 100 |
Dinner | 6 ounces baked salmon* | 20 |
medium baked potato with 1 tablespoon butter | 30 | |
1 cup cooked broccoli with 2 teaspoons olive oil or butter | 55 | |
Bedtime snack | apple slices with 1-2 tablespoons almond or cashew butter | 60-100 |
8 ounces low fat or fat free milk | 300 |
* Limit fish to a total of 12 ounces per week. Avoid shark, swordfish, king mackeral, and tilefish. Limit tuna to a total of 6 ounces per week.
Calcium supplements
The best way to get calcium is through foods. If you can not get enough calcium in foods, talk with your provider about a calcium supplement.
- Choose a supplement with calcium citrate or calcium carbonate. Check the label for a USP mark to ensure quality and purity.
- Choose calcium supplements that contain vitamin D as your body needs this vitamin to use calcium.
- Avoid supplements made from bone meal, dolomite, or oyster shell.
- Limit calcium intake to 500 to 600 mg at a time as this is all the body can absorb. Only take larger amounts with approval from your provider. Taking larger amounts of calcium can cause constipation.
- If your provider has you taking an iron supplement, do NOT take your calcium supplement at the same time. Talk with your provider about how to space out your supplements.
© 2002 – May 25, 2022. The Ohio State University Wexner Medical Center
This handout is for informational purposes only. Talk with your doctor or health care team if you have any questions about your care. For more health information call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.
Last Revised: 6/8/2022
Author: OSUWMC
Medical Review: Patient Education