Calcium for pregnant women: for the health of mom and baby
Chapter 1: The importance of calcium during pregnancy
Calcium is a vital mineral that plays a key role in maintaining the health of both the future mother and the developing fruit. During pregnancy, the need for calcium increases significantly, since it is a building material for the formation of a skeleton, teeth, heart, nervous system and muscles of the child. The lack of calcium in the diet of a pregnant woman can lead to serious consequences for both herself and her child.
1.1. The role of calcium in the mother’s body
For the mother of calcium, it is necessary to maintain the strength of bones and teeth, regulate muscle contractions, transmit nerve impulses, blood coagulation and normal operation of the cardiovascular system. During pregnancy, the mother’s body gives priority to the calcium of the fetus. If the consumption of calcium with food is not enough, the body begins to extract calcium from the bones of the mother, which can lead to osteoporosis in the future.
1.2. The role of calcium in the development of the fetus
For the fetus, calcium plays a decisive role in the formation of a skeleton, teeth and other important organs. Starting from the second trimester of pregnancy, when active bone growth occurs, the need for calcium in the fetus increases sharply. Calcium is also necessary for the normal functioning of the heart, nervous system and muscles of the child. Sufficient calcium consumption during pregnancy contributes to the healthy growth and development of the fetus, reduces the risk of rickets in the newborn and improves the general state of health of the child in the future.
1.3. Risks associated with calcium deficiency during pregnancy
Calcium deficiency during pregnancy can lead to a number of serious problems for both the mother and the child.
- For mother:
- Osteoporosis (reduction of bone density and increased risk of fractures)
- Preeclampsia (high blood pressure and proteinuria)
- Convulsions
- Muscle cramps
- Increased risk of hypertension
- Details of the condition of the teeth (caries, tooth destruction)
- For the fetus:
- Rickets (bone deformation)
- Slow growth
- Low body weight at birth
- Increased risk of osteopenia in the future
- Violation of tooth formation
- Increased nervous excitability
Chapter 2: Recommended daily dose of calcium for pregnant women
The recommended daily dose of calcium for pregnant women is 1000-1300 mg. This dose can vary depending on the age and state of health of a woman. It is important to consult a doctor or nutritionist in order to determine the optimal dose of calcium for each specific situation. In adolescence and with multiple pregnancy, the need for calcium may be higher.
2.1. Factors affecting the need for calcium
Several factors can affect the need for calcium during pregnancy:
- Age: Teenagers need more calcium than adults, since their bones still continue to grow.
- Pregnancy by twins or triple: With multiple pregnancy, the need for calcium increases, since calcium is necessary for the development of several children.
- Diet: If in the diet of a woman there are not enough products rich in calcium, add -ons may be required.
- Diseases: Some diseases, such as kidney diseases or problems with the thyroid gland, can affect the absorption of calcium.
- Medication: Some drugs may affect the absorption of calcium.
2.2. How to determine whether calcium enters the body
To determine whether calcium enters the body enough, in several ways:
- Blood test: A blood test can show the level of calcium in the blood. However, the level of calcium in the blood does not always accurately reflect the total amount of calcium in the body, since the body supports it at a certain level, extracting calcium from bones, if necessary.
- Evaluation of the diet: A doctor or nutritionist can evaluate a woman’s diet and determine whether she receives enough calcium from food.
- Dencitometry: Densitometry is a method for measuring bone density. This method can be useful for identifying osteoporosis. However, during pregnancy, densitometry is usually not carried out.
- Symptoms of calcium deficiency: Some symptoms, such as muscle cramps, convulsions and numbness, may indicate calcium deficiency. However, these symptoms can be caused by other reasons, so it is important to consult a doctor for diagnosis.
Chapter 3: Sources of calcium in food
The best way to get enough calcium is a balanced diet rich in products containing calcium.
3.1. Dairy products
Dairy products, such as milk, yogurt and cheese, are excellent calcium sources. One glass of milk contains about 300 mg of calcium. Choose low -fat or low -fat dairy products to reduce the consumption of saturated fats.
3.2. Leaf green vegetables
Leaf green vegetables, such as cabbage, spinach and broccoli, also contain calcium. However, the absorption of calcium from plant sources can be less effective than from dairy products.
3.3. Enriched products
Many products, such as juices, flakes and bread, are enriched with calcium. Check the labels on the products to find out how much calcium they contain.
3.4. Other sources of calcium
Other calcium sources include:
- Fish with bones (sardins, salmon)
- Almond
- Tofu (if it was prepared using calcium sulfate)
- Sesame
- Dried beans and peas
3.5. A list of products rich in calcium (indicating the content of calcium per mg per portion)
| Product | Portion size | Calcium content (mg) |
|---|---|---|
| Milk (cow) | 1 cup | 300 |
| Yogurt (simple) | 1 cup | 415 |
| Cheese Chedder | 30 g | 200 |
| cheese Mozarella | 30 g | 143 |
| Cabbage | 1 cup (raw) | 90 |
| Spinach | 1 cup (raw) | 30 |
| Broccoli | 1 cup (boiled) | 62 |
| Sardins (with bones) | 85 g | 325 |
| Salmon (canned) | 85 g | 181 |
| Almond | 30 g | 75 |
| TOF (with calcium) | 100 g | 200-400 |
| Sesame | 1 tbsp | 88 |
| Orange juice (enriched) | 1 cup | 300 |
| Flakes (enriched) | 1 serving | 100-1000 |
Chapter 4: Calcium additives for pregnant women
If you do not get enough calcium from food, your doctor may recommend you to take calcium additives. Before taking any additives, be sure to consult a doctor to make sure that they are safe for you and your child.
4.1. Types of calcium additives
There are several types of calcium additives:
- Calcium carbonate: Calcium carbonate is the most common and cheap type of calcium additive. It is best taken during eating, as the absorption requires acidic acid acid.
- Calcium citrate: Calcium citrate is better absorbed than calcium carbonate, especially in people with a low level of gastric acid. It can be taken regardless of eating.
- Calcium gluconate and calcium lactate: These forms of calcium contain less calcium per unit weight and are usually not recommended.
4.2. How to choose the correct calcium additive
When choosing a calcium additive, consider the following factors:
- Calcium type: Calcium citrate is better absorbed, but calcium carbonate is cheaper.
- Dose: Consult a doctor to determine the correct dose of calcium for you.
- Composition: Make sure that the supplement does not contain harmful additives or allergens. Some additives contain vitamin D, which helps to absorb calcium.
- Reputation manufacturer: Choose additives from reliable manufacturers.
4.3. How to take calcium additives correctly
- Take additives in accordance with the instructions of the doctor.
- Do not take more than 500 mg of calcium at a time, since the body cannot learn more.
- If you take calcium carbonate additives, take them during meals.
- If you take iron additives, take them separately from calcium additives, since calcium can prevent the absorption of iron. It is recommended to carry calcium and iron for at least 2 hours.
- Take additives with a lot of water.
4.4. Possible side effects of calcium additives
Calcium additives are usually safe, but can cause some side effects, such as:
- Constipation
- Bloating
- Gas
- Nausea
If you have any side effects, consult a doctor. To reduce the risk of constipation, drink a lot of water and use foods rich in fiber.
Chapter 5: Vitamin D and Calcium
Vitamin D plays an important role in the assimilation of calcium. Without a sufficient amount of vitamin D, the body cannot effectively absorb calcium from food or additives.
5.1. The role of vitamin D in the assimilation of calcium
Vitamin D helps the body absorb calcium from the intestines and transfer it to the bones. It also helps regulate the level of calcium in the blood.
5.2. Recommended daily dose of vitamin D for pregnant women
The recommended daily dose of vitamin D for pregnant women is 600 IU (international units). Some experts recommend higher doses, especially for women with vitamin D deficiency. It is important to consult a doctor to determine the optimal dose of vitamin D for each specific situation.
5.3. Sources of vitamin D
Vitamin D can be obtained from the following sources:
- Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D, which is produced, depends on the time of year, time of day, breadth, color of the skin and the use of sunscreen.
- Food: Some products, such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, juices, flakes), contain vitamin D.
- Supplements: Vitamin D can be taken in the form of additives. There are two forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is considered more effective than vitamin D2.
5.4. How to determine whether vitamin D enters the body
It is possible to determine whether vitamin D enters the body using a blood test. The level of vitamin D in the blood should be at least 30 ng/ml.
Chapter 6: Factors that impede the assimilation of calcium
Some factors may impede the absorption of calcium:
- Vitamin D deficiency: As already mentioned, vitamin D is necessary for the absorption of calcium.
- High consumption of sodium (salt): High consumption of sodium can lead to an increase in the excretion of calcium in urine.
- High caffeine consumption: Caffeine can reduce calcium absorption and increase its excretion.
- High phosphorus consumption: Excessive phosphorus consumption, especially in combination with low calcium consumption, can negatively affect calcium balance in the body. Phosphorus is contained in large quantities in processed products, carbonated drinks and meat.
- Some drugs: Some drugs, such as glucocorticoids and some diuretics, can affect the absorption of calcium.
- Diseases of the gastrointestinal tract: Some diseases, such as Crohn’s disease and celiac disease, may disrupt calcium absorption.
- High content of phytic acid in food: Fitinic acid contained in grain, legumes and nuts can bind calcium and prevent its assimilation. Landing, germination and fermentation of these products can reduce the content of phytic acid.
- High content of oxalic acid in food: Schastalic acid contained in spinach, rhubarb and some other products can bind calcium and impede its assimilation.
Chapter 7: Calcium and preeclampsia
Preeclampsia is a serious complication of pregnancy, characterized by high blood pressure and proteinuria (protein in the urine). Studies have shown that sufficient calcium consumption can help reduce the risk of preeclampsia.
7.1. The relationship between calcium and preeclampsia
Several studies have shown that taking calcium additives can reduce the risk of preeclampsia, especially in women with low calcium consumption. Calcium helps regulate blood pressure and improves the function of the endothelium (internal lining of blood vessels), which can reduce the risk of preeclampsia.
7.2. Recommended dose of calcium for the prevention of preeclampsia
For the prevention of preeclampsia, it is recommended to consume 1000-1300 mg of calcium per day. Women with a high risk of developing preeclampsia (for example, women with high blood pressure in history) can be recommended to take higher doses of calcium, but this should be under the supervision of a doctor.
Chapter 8: Calcium and Lactation
During lactation, the mother’s body continues to give priority to ensuring the child’s calcium. Lactation increases the need for calcium to provide a sufficient amount of calcium in breast milk.
8.1. The importance of calcium during lactation
Calcium is necessary for the formation of bones and teeth of a baby receiving breast milk. Enough calcium consumption by the mother also helps to maintain her own bone mass during lactation.
8.2. Recommended daily dose of calcium for nursing mothers
The recommended daily dose of calcium for nursing mothers is 1000-1300 mg. As during pregnancy, it is important to receive enough calcium from food and, if necessary, take calcium additives.
8.3. The effect of calcium on the quality of breast milk
Sufficient calcium consumption by the mother provides sufficient calcium content in breast milk, which is important for the healthy development of the baby’s bones and teeth.
Chapter 9: Myths and misconceptions about calcium and pregnancy
There are several myths and misconceptions about calcium and pregnancy:
- Myth: Reception of calcium additives during pregnancy necessarily leads to an increase in the size of the child’s head and difficulty in childbirth.
- Reality: There is no scientific evidence that taking calcium additives during pregnancy leads to an increase in the size of the child’s head. The size of the child’s head is affected by many factors, including genetics and nutrition.
- Myth: If I drink a lot of milk, I do not need calcium additives.
- Reality: Despite the fact that milk is a good source of calcium, it is important to make sure that you get a sufficient amount of calcium from other sources, such as sheet green vegetables, enriched products and calcium additives, if necessary.
- Myth: Calcium is harmful to the kidneys during pregnancy.
- Reality: Moderate calcium consumption is not harmful to the kidneys during pregnancy. However, women with kidney diseases should consult a doctor before taking calcium additives.
- Myth: Reception of calcium additives causes constipation.
- Reality: Calcium additives can cause constipation in some people. To reduce the risk of constipation, drink a lot of water and use foods rich in fiber.
- Myth: Pregnant women do not need a lot of calcium, as the child will receive it from the bones of the mother.
- Reality: Although the mother’s body will extract calcium from bones, if necessary, to provide it to the child, this can lead to osteoporosis in the mother in the future. It is important to get enough calcium from food and additives to protect the health of the mother and child.
Chapter 10: Practical advice on increasing calcium consumption during pregnancy
- Include products rich in calcium in your diet: Try to eat dairy products, leaf green vegetables, fish with bones and enriched products every day.
- Choose enriched products: Check the labels on products and choose products enriched with calcium.
- Take calcium additives, if necessary: If you do not get enough calcium from food, consult your doctor about taking calcium additives.
- Remember Vitamine D: Make sure you get enough vitamin D from sunlight, food or additives.
- Limit the consumption of sodium, caffeine and phosphorus: These substances can prevent the absorption of calcium.
- Eat products containing fitin and oxalic acid in moderate quantities: Landing, germination and fermentation of these products can reduce the content of phytic acid.
- Consult a doctor or nutritionist: They can help you develop an individual nutrition plan, rich in calcium, and recommend you the right dose of calcium additives, if necessary.
- Diversify your diet: Try various sources of calcium to make sure that you get all the necessary nutrients.
- Plan your food meals: Planning meals can help you make sure that you get enough calcium every day.
- Prepare healthy snacks rich in calcium: For example, yogurt, almonds or cheese.
By following these guidelines and working closely with your healthcare provider, you can ensure that you and your baby are getting enough calcium during pregnancy. This will contribute to a healthy pregnancy and a healthy start for your child.