Calcium is vital for pregnancy, breast-feeding

By BONNIE HOLT, RD, LD, CLC, BabyNet Coalition
For the Daily Times

GLASGOW May 30, 2008 05:28 pm

— Did you know that calcium is a “must have” mineral vital to a woman’s body during pregnancy and lactation?
Calcium is crucial in the formation of the baby’s bones. It aids in proper function of the baby’s heart and other muscles and it also assists with nerve impulses.
Pregnant women and breast-feeding mothers can obtain their calcium from either foods or supplements. Women who don’t consume enough calcium daily may put themselves at risk for becoming so depleted that their babies have no choice but to take the calcium they need directly from their mothers’ bones. This puts mothers at risk for osteoporosis.
The recommended daily amount (RDA) of calcium for pregnant or lactating women is 1,000 milligrams a day. Pregnant or breast-feeding teens need 1,300 mg per day. These amounts are easy to get, especially if you like dairy products such as milk, yogurt and cheese. It only takes four cups of fat-free milk or yogurt to meet these guidelines. But be aware that certain soft and unpasteurized cheeses – often listed as “fresh” – like feta, goat, Brie and bleu cheese should be avoided during pregnancy.
Nondairy products like greens, broccoli, spinach, okra, sweet potatoes, tofu and sardines also have calcium benefits, but in lesser amounts than dairy products. One must eat more of them to get the same amount of calcium as found in a cup of milk. Foods fortified with calcium like orange juice, whole grain cereals and waffles are also good sources if they contain at least 30 percent of the RDA for calcium.
For some, supplements may be the easiest way to get enough calcium.
Multivitamins and prenatal vitamins should contain at least 150 to 200 mg of calcium, but that is still not enough to meet the RDA. Therefore, women should ask their healthcare providers for an additional calcium supplement. Supplements containing calcium carbonate are absorbed more thoroughly.
Vitamin D is crucial for proper calcium absorption. Although milk is usually fortified with vitamin D, many other products are not. Fifteen minutes of daily sun exposure can help boost your body’s level of vitamin D to ensure proper calcium absorption. Always remember to wear sunscreen, each and every time, to protect your skin from harmful rays.
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