Eating for Two: Part 9 – Calcium

Calcium

While older OB textbooks might suggest your vitamin D needs double and calcium/phosphorus needs increase by 50% during pregnancy, the latest research indicates that these requirements actually remain the same.

It's true that you'll transfer a significant amount of calcium (around 25,000-30,000 mg) to your baby to help build their bones. If your baseline need is 1,000 mg daily for yourself, it would logically seem you'd need more during pregnancy. However, the current recommendation for pregnant adults stays at 1,000 mg per day. Studies show your body cleverly adapts by enhancing calcium absorption in your intestines. More calcium is absorbed and stored, making pregnancy a time of calcium abundance, not scarcity, if you're meeting your routine intake.

The real challenge is that many women don't get enough calcium from their diet. A glass of organic skim milk offers about 300 mg, a cup of organic yogurt around 400 mg, and a cup of cooked organic broccoli roughly 180 mg. This might explain why dairy is often a pregnancy craving. For those needing a boost, calcium-fortified juices and other foods are great options. Prenatal vitamins vary, but most provide at least 200 mg, which can still leave a notable calcium gap. This modern approach to understanding pregnancy nutrition highlights the body's efficiency.