How To Increase Calcium In Your Body: 5 Easy Pregnancy Tips To Try
written by Clarissa Hauber, edited by Maya Bach, MPH, RDN
When you hear “you need to drink cow’s milk to get enough calcium for your baby,” you may worry about meeting your needs as a vegan mom-to-be.
While it’s true that you need to get enough calcium to support your pregnancy, it’s not true that you need cow’s milk or any dairy-based products,
With some simple swaps to your meals and snacks, you can easily meet your calcium needs for a healthy vegan pregnancy. Because your prenatal supplement contains iron, and iron competes with calcium for absorption, it will contain little or no calcium.
Why is calcium important for pregnancy?
Calcium, a mineral most often associated with good teeth and bones, is vital to having a healthy pregnancy. The effects of consuming sufficient calcium during pregnancy are critical for both the baby and the mother.
Calcium plays a key role in supporting your bones, muscles, nerves, and heart. And during pregnancy, where mothers are particularly vulnerable, calcium can help protect against gestational complications, preterm delivery, and risk of developing osteoporosis later in life. Studies have even linked calcium intake during pregnancy to restored bones mass that may have been lost during the pregnancy and reduced risk of pregnancy-induced hypertension.
In addition to maternal health, calcium is critical to forming a healthy baby. Your baby relies on you for all her nourishment. So consuming sufficient calcium during pregnancy will ensure baby's bones, heart, and brain develop healthily. Higher birth weights and lower infant blood pressure are other potential benefits of consuming adequate calcium during pregnancy.
How much calcium do you need as a vegan mama?
As a pregnant woman, you should plan to consume 1,000mg of calcium per day (which women should already be meeting before conception). Interestingly, your body becomes more efficient at calcium absorption towards the end of the pregnancy so that the baby absorbs a sufficient amount to support her development. Whether it’s through food, supplementation, or both, keeping up with the daily calcium requirements throughout your pregnancy is key.
What can I eat to get enough calcium?
1. Enjoy a glass of calcium-fortified OJ! Whether it’s for breakfast or as part of a breakfast addition or a snack during the day, Vitamin D fortified OJ is a great option because vitamin D helps your body absorb calcium efficiently. Luckily, most name brands offer calcium and vitamin D fortified OJ – Tropicana, 365 by Whole Foods, and Florida Natural, to name a few!
2. Enjoy a variety of dark, cooked greens daily.
Spinach, kale, and collard greens are excellent sources of calcium. Cooking them rather than eating them raw will increase the amount of calcium available for consumption. Consider trying savory oatmeal with spinach, tofu, and tahini – easy to make and packed with calcium and protein!
3. Add dairy-free milk to your daily routine.
From coffee to smoothies, fortified plant milks are excellent sources of calcium. Because calcium content varies by brand, enjoy a variety of plant-based milks. Soy, pea, and flax typically top the list!
4. Enjoy corn tortillas as part of meals or snacks.
During preparation, calcium is added to corn tortillas, making them a nutritious snack for pregnant women. In fact, corn tortillas constitute a significant calcium source for women living in Mexico. Consider baking your own corn tortilla chips or building a colorful wrap stuffed with veggies and beans!
5. Make tofu a staple part of your daily diet.
Tofu is recognized as a high calcium food, whether it be silken tofu, soft, or extra firm. Struggling with nausea and can't stand the texture? Add tofu to smoothies or use it as a base for creamy soups. Tofu is a versatile food that can help you meet both your calcium and protein needs!
Do you need a calcium supplement during pregnancy?
Generally speaking, if you're meeting your needs through food, you don't need an additional supplement. If you're experiencing frequent nausea and are struggling with intake, talk to your OB about a safe calcium supplement to include in your prenatal plan. Most are considered safe for pregnancy.
Bottom Line:
Calcium is a vital nutrient for a healthy mom and a healthy baby. It's important that mom's-to-be consume a sufficient amount. Focus on eating calcium-dense foods and talk to your OB about a calcium supplement if you're worried about not getting enough. Find what works best for YOU!
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