Category : Obstetrics & Gynecology
Calcium plays a powerful role in pregnancy—it’s the mineral responsible for helping your baby develop strong bones and teeth right from the womb. But that’s not all. Your body also needs more calcium during pregnancy to protect your own bones and support essential functions like muscle control and blood circulation.
According to global health guidelines, expectant mothers should aim for about 1000 mg of calcium a day—and 1300 mg if you’re a teen mom-to-be. If your daily diet falls short, especially in regions where calcium-rich foods aren’t a staple, the World Health Organization recommends a supplement of 1.5 to 2 grams daily.
Taking calcium can do more than build bones—it’s been shown to lower the risk of high blood pressure and preeclampsia, two serious complications that can arise during pregnancy. But timing matters: it’s best to start supplementation before 20 weeks to get the full benefit.
To help your body absorb the calcium properly, it’s wise to split the dose into 2–3 smaller portions throughout the day. And since calcium can interfere with iron absorption, you’ll want to space out your iron and calcium supplements by at least two hours.
You can also find calcium in everyday foods like milk, leafy greens, tofu, and fortified cereals. Still, if you’re not getting enough through meals, supplements are crucial—especially in areas where dairy or greens aren’t commonly eaten.
Getting enough calcium doesn’t just benefit your baby’s development—it also supports your overall health, helping with muscle movement, nerve signals, and blood clotting. But be careful not to overdo it. Too much calcium can cause constipation, kidney stones, or reduce absorption of other important nutrients.
Bottom line? A well-balanced diet, informed supplementation, and guidance from your healthcare provider can go a long way in ensuring a healthy pregnancy—for both you and your baby.