Pregnancy Nutrients: Calcium
Tooth and Nail
Discover your daily calcium needs
Known for its role in building healthy bones and teeth, calcium has many other vital functions in the body. Learn how your body adapts during pregnancy to make the most of the calcium in your diet and which foods to eat for a healthy supply.
Calcium: A mineral of many powers
Widely recognised for its importance in the normal development of bones and teeth, calcium is an essential nutrient for your baby throughout pregnancy.
But calcium is more than just a bones and teeth builder. As well as forming and strengthening the hard structures of your baby’s body, this easily obtainable mineral is needed by every single cell. It is present in tissues and body fluids, and has various functions, including helping muscles and nerves to function, aiding digestion and enabling blood to clot.
According to one study, an adequate intake of calcium in pregnancy may also help to reduce the risk of pre-eclampsia and preterm birth
Building healthy bones for life
By the time they are an adult, calcium will make up around 2% of your growing baby’s body weight, the majority of which is found in the skeleton. It’s during pregnancy, however, that their bones take on more calcium than at any other stage of their life – the third trimester in particular.
Because the body cannot make calcium, the only source is through your diet. An adequate intake stops the body withdrawing calcium from your own stores, which could affect your own bone health. So as well as helping your baby grow and develop normally, a healthy calcium intake in pregnancy is important for your own bone health.
How much calcium is enough during pregnancy?
Despite the fact that your baby requires plenty of calcium, the Recommended Dietary Allowance (RDA) during pregnancy is the same as it would usually be – 1200mg per day. What can be different is that your body may absorb more of the calcium you eat, making more available to meet the increased demands.
|58.4mg=||80g pak choy|
|600mg=||2 glasses of semi-skimmed milk|
Because of our moderate dairy intake, most people in Ireland get enough calcium without making a special effort. If you are vegan, or unable to eat dairy foods for another reason, you may need to increase your intake with a calcium supplement during your pregnancy. Your midwife or other healthcare professional will be able to advise you on how much you need.
An extra helping for beyond birth
Once your baby is born, breast milk takes on the job of providing all the calcium your baby needs. With their bones continuing to strengthen and lengthen, this is when your dietary requirement increases.
The RDA for calcium while breastfeeding is 1200mg per day.
Again, this should be achievable by including plenty of calcium sources, such as dairy foods, in your diet.
Good sources of calcium
The bioavailability of calcium (the amount you are able to absorb) varies from food to food and depends on other nutrients present.
Dairy foods are a rich source of calcium with good bioavailability. Others include cereals, green, leafy vegetables, fish and some fruit.
Dairy sources of calcium and their content⁴:
|Dairy (average portion sizes)||Calcium per portion|
|Whole milk (200ml)||236|
|Semi-skimmed milk (200ml)
|Skimmed milk (200ml)
|Cheddar cheese (30g)||221.7|
|Half-fat cheddar (30g)||252|
|Cottage cheese (90g)||114.3|
Other sources of calcium and their content:
|Food type (100g)||Nutrient quantity (mg)|
|Sardines, canned in brine, drained||540|
|Curly kale, boiled||150|
Add these items to your shopping list to maintain a healthy calcium intake:
- Natural yogurt
- Sardines in brine
- Sesame seeds
- Dried figs
Questions about feeding and nutrition?
Our nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.