Table of contents:
- Why is calcium important for pregnant women and their babies?
- Benefits of calcium for the baby in the womb
- Benefits of calcium for mothers during pregnancy
- How much calcium is needed for pregnant women?
- What are the sources of calcium for pregnant women?
- Should pregnant women take calcium supplements?
Daily nutritional needs for mothers have increased during pregnancy, including calcium. Just like other nutrients, the mineral calcium is not only important for the mother, but is also needed by the baby during pregnancy.
So, what are the benefits of calcium for pregnant women and can you take calcium supplements to help meet the needs of mothers and babies?
Why is calcium important for pregnant women and their babies?
Calcium is a mineral that is essential for living things, including humans. Calcium is closely related to the function of teeth and bones.
That is why, adequate calcium intake from food and drink plays an important role in maintaining healthy bones and teeth.
Well, what about the calcium needs for pregnant women? In fact, the benefits of this one mineral cannot be separated from pregnancy because it is good for maintaining the health of the mother and optimizing the development of the baby.
The following is the function of calcium for mother and baby during pregnancy:
Benefits of calcium for the baby in the womb
During pregnancy, the mother's calcium needs increase than before pregnancy.
This is because the baby in your womb needs calcium intake for the formation of strong bones and teeth.
Teeth are actually formed when the baby is still in the womb. It's just that, new baby teeth growth occurs when he is about 5 months old.
Not only to support the growth of bones and teeth, calcium for babies during pregnancy is also needed to optimize the growth of a healthy liver, nerves and muscles.
The development of a normal baby's heart rate, the process of blood clotting, and blood circulation also involve the role of adequate calcium intake.
Given the importance of this mineral for the growth and development of the baby in the womb, pregnant women are encouraged to meet their calcium needs from a variety of food and beverage sources.
Benefits of calcium for mothers during pregnancy
For pregnant women themselves, calcium is useful for maintaining nerve and muscle function.
In addition, calcium can also reduce the risk of mothers experiencing high blood pressure (hypertension) during pregnancy and experiencing preeclampsia.
Preeclampsia is one of the most dangerous pregnancy complications, namely
Hypertension and preeclampsia during pregnancy can have a negative impact on pregnant women and the development of their babies.
Calcium cannot be produced by the body alone, so you as a pregnant woman need to meet calcium needs from outside, namely food and beverage sources.
The American Pregnancy Association explains that pregnant women are at risk of developing osteoporosis in the future if their calcium intake is not able to meet their daily needs during pregnancy.
This is because the developing baby in the womb will take calcium from the mother's body when the intake for herself is not fulfilled optimally.
This condition makes the supply of calcium in the mother's body less than what it should be so that it can have an impact on bone health.
Again, this is why the daily calcium needs are very important to be met by pregnant women.
How much calcium is needed for pregnant women?
Women ages 20-49 who are not pregnant should ideally get 1000 milligrams (mg) of calcium per day.
However, the nutritional adequacy rate (RDA) for this calcium mineral will change when a woman is pregnant.
According to Permenkes Number 28 of 2019 concerning the nutritional adequacy rate (RDA), the need for calcium for pregnant women increases by 200 mg from their usual needs.
So, the calcium needs of pregnant women aged 20-49 years are around 1200 mg per day.
This need for calcium needs to be met properly in the first trimester, second trimester, to the third trimester of pregnancy.
After pregnancy and later breastfeeding is over, it doesn't mean you can ignore the recommended daily calcium needs.
We recommend that you keep enough calcium intake every day to maintain bone health, strengthen bones, and prevent bone loss (osteoporosis) in the future.
What are the sources of calcium for pregnant women?
Calcium needs for pregnant women can be met by consuming various sources of food and drink.
One well-known source of calcium is milk. Milk and processed products, such as cheese and yogurt, are rich sources of calcium-rich foods and drinks.
However, you are advised not only to meet your calcium needs from one food or drink source, but preferably from a variety of different foods and drinks.
Sources of drinks and food for pregnant women that contain calcium include:
- Milk
- Cheese
- Yogurt
- Broccoli
- Spinach
- Tofu
- Bok choy
- Ice cream
- Orange fruit
- Almond nut
- Whole grains
- Calcium-fortified drinks, such as soy milk and various fruit juices
- Sardines with the bones
- Salmon with the bones
You may often worry that you won't be able to get enough calcium for yourself and your baby during pregnancy.
The solution, you can get around to meeting calcium needs by diligently drinking milk several times a day.
Milk for pregnant women is generally equipped with a high enough calcium content among other important nutrients for pregnant women.
You can also mix food or drink sources of calcium into your daily menu. Take for example, make processed broccoli with the addition of cheese and milk as a breakfast menu for pregnant women.
Make and also eat vegetables that contain calcium on your lunch and dinner menu.
Should pregnant women take calcium supplements?
If the food and drinks that pregnant women consume in a day are not able to meet their calcium needs, it is okay to take calcium supplements.
Calcium supplements, also commonly referred to as prenatal vitamins for pregnant women, can be obtained over the counter or based on a doctor's prescription.
However, prenatal vitamins usually contain groups of vitamin A, vitamin B, vitamin C, vitamin D, and vitamin D, while calcium supplements are minerals.
However, the mention of prenatal vitamins and supplements is often confused because they are both taken before and during pregnancy.
Launching from the World Health Organization (WHO), if taken according to the rules and needs, calcium supplements for pregnant women have the potential to reduce the risk of the mother experiencing hypertension or high blood pressure.
In addition, supplements to help meet calcium needs also reduce the risk of premature birth.
Prenatal vitamins or calcium supplements usually provide about 150-200 mg of calcium to meet your daily needs during pregnancy.
If you want to find the best, you can try different calcium supplements. However, keep in mind that your body can only absorb about 500 mg of calcium at a time.
So you need to take your calcium supplement in smaller doses several times a day, for example, twice a day taking a 500 mg calcium supplement.
But remember, don't over consume calcium.
This is because too much calcium can cause constipation, increase the risk of kidney stones, and inhibit the absorption of iron and zinc from food for your body.
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