Calcium: What is it and why is it important during pregnancy?

Calcium Calcium is the most abundant mineral in the human body and one of the most important. It's responsible for building and maintaining healthy bones and teeth. Every woman over 19, whether pregnant or not, should consume 1,000 milligrams of calcium daily, and this amount increases to 1,300 milligrams daily for those between 14 and 18 years old. And like most nutrients, you need to get it from your diet. 

Calcium is essential for the development of your baby's bones and teeth, as well as for the proper functioning of their heart, muscles, nerves, and blood clotting. During the last two trimesters of pregnancy and the breastfeeding period, You must ensure you consume enough calcium-rich foods to meet the requirements. Since a low intake of this mineral during pregnancy is associated with fetal complications such as low bone mineralization, delayed intrauterine growth, and low birth weight. Likewise, the risk of hypertension and preeclampsia is higher in mothers with insufficient calcium intake.

What foods provide calcium?

• Dairy products, Foods like milk, cheese, and yogurt are excellent sources of calcium. They also contain protein, riboflavin (vitamin B2), and vitamin B12. 

EYE: Always read the labels and make sure they are made with pasteurized milk. If milk is raw, it can be contaminated with bacteria such as Listeria, a microorganism that is only eliminated at temperatures above 70 degrees Celsius or through pasteurization. Pregnant women are more likely to contract Listeria infection, which can be transmitted to the fetus and cause miscarriage, stillbirth, or neonatal death. 

On the other hand, if you are allergic to milk protein, lactose intolerant, or vegan (you don't consume any animal products), don't worry! There are other alternatives you can include in your diet to ensure you don't lack this mineral: 

• Lactose-free dairy products, in the case of intolerant people.
• Plant-based drinks enriched with calciumRice, oat, soy, or almond milk. It's important to make sure they are fortified, as these drinks contain very little calcium on their own. 
• Canned fish, such as sardines WITH BONES, These are soft, edible, and provide calcium. Furthermore, being oily fish, it also provides omega-3 fatty acids.
• You can also get juices and certain brands of tofu and cereals, which are enriched with calcium. 
• Some vegetables, such as kale, Brussels sprouts, broccoli, chard, spinach and legumes such as chickpeas, beans and soybeans, They are also rich in calcium. 
• And finally, nuts such as hazelnuts, almonds, walnuts and peanuts.

As you can see, if you follow the Mediterranean diet pattern, it will be very difficult to have a calcium deficiency.

Is it necessary to take calcium supplements?

In general, healthy women with adequate calcium intake They do NOT need supplements, since no benefits have been demonstrated. However, pregnant women who follow a low-calcium diet and especially those at high risk of preeclampsia and hypertension, Supplementation is recommended for them. Studies have shown that calcium supplementation in pregnant women at risk of developing preeclampsia can help reduce its occurrence. Even in these cases, the WHO recommends calcium supplementation of between 1,500 and 2,000 micrograms daily. 

Supplementation is also recommended in cases of digestive or intestinal diseases, which decrease the ability to absorb calcium, such as inflammatory bowel disease or celiac disease.

Important: If you are pregnant and taking calcium supplements, remember that Calcium inhibits iron absorption. Therefore, calcium supplementation should not be administered together with iron-rich supplements or foods. 

In any case, it's important to consult your doctor or nutritionist to see if calcium supplements are right for you.

Tips to improve absorption:

The absorption and bioavailability of the calcium we eat can be affected by several factors such as: vitamin D deficiency, high consumption of coffee, salt, alcohol, lack of exercise and stress. 

• One of your best allies for improving calcium absorption and fixation in your bones is vitamin D. Our bodies produce this vitamin naturally when exposed to sunlight. We recommend taking walks outdoors on sunny days and consuming foods rich in vitamin D. To learn more, we invite you to read our article on this vitamin.

• Its bioavailability will also vary depending on the type of food you consume. For example, Milk has a high bioavailability, compared to vegetables. This is due to the presence of substances such as oxalates, uronates and especially phytates, which negatively affect the absorption of calcium from vegetables.