Calcium supplements during pregnancy: what should I take? | Nourish with Melanie #115

Calcium supplements during pregnancy: what should I take? | Nourish with Melanie #115


Calcium is an important nutrient during pregnancy, and if you’re not getting enough from your diet, you may need a supplement. In today’s video, we’ll discuss calcium supplements
during pregnancy: how to know whether or not you need one, which type to take and what
dose. Stay tuned! Hi, my name is Melanie McGrice and I’m a fertility
and prenatal dietitian. I help people have healthy babies and give
their baby the best possible start in life through the power of good nutrition. You can find more info about my work at melaniemcgrice.com. Calcium is an essential nutrient during pregnancy. Your baby needs calcium to grow strong bones
and teeth, to grow a healthy heart, nerves and muscles, and to develop a normal heart
rhythm and blood clotting abilities. Although your calcium requirements don’t increase
during pregnancy, they stay at your normal levels depending upon your age… so 1300
milligrams per day for women under the age of 18, and 1000 milligrams per day for
the rest of us. So although they don’t necessarily increase, many women that I see don’t get enough calcium in their diet to start with. In addition to meeting the needs of your developing
baby, calcium is important to prevent a condition called pre-eclampsia. Pre-eclampsia is a pregnancy condition characterised by high blood pressure. It can be very dangerous for you or your baby. Women with low calcium intakes of less than
600 milligrams per day have an increased risk of developing pre-eclampsia, so it’s another
reason why you may need to double check your calcium intake. There’s one more important reason too… research has found a relationship between low calcium levels and increased frequency and intensity of muscle cramps during pregnancy. Before I recommend the best type of calcium supplements to look for, I want to make it clear to you that you are FAR better off meeting your calcium requirements through food if you can. Calcium supplements can be contaminated with
lead. One report from the U.S. identified that of
eight of 23 nationally available calcium carbonate products contained small amounts of lead. Now, we are talking about tiny amounts, but food is a safer option, especially during pregnancy. More practically, the calcium from food is
also absorbed more easily than the calcium from supplements. The best sources of dietary calcium are the small, edible bones found in fish such as sardines, dairy products, like yoghurt, milk and cheese and seeds such as sesame seeds. If you’re not sure whether you’re getting
enough, I’d recommend that you keep a food diary for a couple of days and add up your
calcium intake, or make an appointment to see a prenatal dietitian. Now, if you do need a calcium supplement,
follow these guidelines: Firstly, make sure that you don’t take more than 500 milligrams of calcium at one time as large doses won’t be absorbed. Secondly, don’t take calcium supplements at the same time as your pregnancy multivitamin as it
can impact the absorption of other nutrients such as iron. Thirdly, calcium citrate is the best type of calcium supplement as it is more easily absorbed,
but it is more expensive Number 4, if you have calcium carbonate supplements,
make sure that you take them with food. Number 5, if you are relying on calcium-fortified beverages, like an almond milk or soy milk, be careful because absorption of calcium from those types of drinks is generally less than the calcium absorbed from milk. If you have any further questions, feel free
to post in the comments box below. And, if you haven’t yet downloaded my free
pregnancy meal plan, you can do so by going to www.melaniemcgrice.com/pregnancy. Before you go, hit the subscribe button, then
I’ll look forward to seeing you in my next video.

Related Posts

4 thoughts on “Calcium supplements during pregnancy: what should I take? | Nourish with Melanie #115

Leave a Reply

Your email address will not be published. Required fields are marked *