Calcium and Pregnancy

Calcium and Pregnancy

 

pregnant woman holding a glass of milk
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 ounces300

Fortified nut milk

1 cup or 8 ounces300 - 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 

MealFoodCalcium (mg)
Breakfast5 ounces yogurt300
banana6
1-2 slices whole grain bread, toasted with 1-2 tablespoons peanut butter45-75
Morning snackcheese stick210
½ cup grapes6
Lunchgrilled chicken breast sandwich on whole grain bun with avocado, lettuce, and onion55
medium pear, peach, or orange10
Afternoon snack¼ cup hummus with vegetables and pita chips100
Dinner6 ounces baked salmon*20
medium baked potato with 1 tablespoon butter30
1 cup cooked broccoli with 2 teaspoons olive oil or butter55
Bedtime snackapple slices with 1-2 tablespoons almond or cashew butter60-100
8 ounces low fat or fat free milk300

* 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.