Calcium in pregnacy
Calcium is the most abundant mineral in the body1. Known for its role in building healthy bones and teeth, it also helps with other very important functions in the body, both during pregnancy and in daily life.
Here you’ll be able to learn more about the importance of calcium in pregnancy, including how much calcium to take in pregnancy to make sure you’re getting enough, the importance of calcium when breastfeeding, and what you need to know about calcium supplements. We’ll also be providing some tasty inspiration with some delicious calcium-rich meal and snack time suggestions for you to try.
Most of the calcium in your body can be found in the bones. The rest is found in our bodily fluids and soft tissue. A fun fact about calcium is that at birth, around 80% of the calcium present in your baby’s bones will have been there since the third trimester2.
Calcium is one of the most essential nutrients for a healthy pregnancy as it helps to build your baby’s teeth and bones3. Additionally, calcium ensures that muscles, including your baby’s heart, contract properly. It also helps your blood to clot properly it plays a crucial role in the clotting of blood3. Beyond this, calcium is vital for yours and your baby's digestion, the normal function of the nervous system, and for supporting the numerous cells and tissues in the body2.
Some studies have even shown that pregnant women who have an adequate intake of calcium during pregnancy may have a reduced risk of pregnancy complications such as pre-eclampsia and of their baby being born prematurely4.
If you happen to suffer with high blood pressure (hypertension) during your pregnancy, or if you experience preeclampsia, your doctor may prescribe calcium channel blockers4. These reduce your blood pressure by reducing the amount of calcium that flows to your heart and blood vessels, allowing them to receive more oxygenated blood5.
How much calcium do you need when you’re pregnant?
The Reference Nutrient Intake (RNI) for calcium in pregnancy is the same as it is for non-pregnant women.
Depending on your age, the RNI is set between 700 - 800 micrograms of calcium in pregnancy per day6; the majority of this you can get from a normal, balanced diet – further below are some foods that highlight which contain calcium.
Because your body is incredibly wise during pregnancy, it will instinctively work to protect your baby's health and growth. So therefore, if you're not consuming enough calcium from your diet, your body will draw the necessary amount of calcium from your bones7. As a result, this can leave your calcium stores lower than they should be, and consequently affect the strength and condition of your bones8. Ultimately, ensuring you get enough calcium during pregnancy is crucial not only for your baby’s health but also for your own well-being.
Which foods contain calcium?
The human body doesn't produce calcium, so you need to obtain all the necessary amounts from the foods consumed in your diet9. Fortunately, for pregnant women - there are plenty of calcium-rich foods to choose from as it can be found in a number of different sources. These include3:
- Dairy products such as milk, cheese and yoghurt. Surprisingly, skimmed milk contains as much calcium as whole milk. This is because calcium is present in the liquid part of milk and is not lost when the fat is removed.
- Vegetables that are green and leafy. For example, curly kale, rocket and watercress.
- Fortified foods such as some cereals and bread made with fortified flour.
- Fish with soft bones that are safe to eat. These include pilchards and sardines. Keep in mind that some types of fish aren’t safe to eat during pregnancy and will need to be limited or avoided altogether. You can learn more about eating fish in pregnancy here.
If you’re following a vegan or dairy-free diet, good sources of calcium include tofu, soya drinks (try to opt for unsweetened varieties and those with added calcium).
Believe it or not, skimmed milk provides just as much calcium as whole milk? That’s because calcium is found in the liquid part of milk, so it’s not removed when the fat content is skimmed off.
Foods high in calcium for pregnancy
It is important to note that ensuring you’re getting the right amount of calcium isn't just about consuming calcium-rich foods. The body's ability to absorb calcium varies depending on the nutrients present in different foods.
For example, whilst spinach contains high levels of calcium, it also contains oxalates which reduce calcium absorption10.
However, there are other plenty of calcium-rich foods that you can easily incorporate into your diet, including11:
Source of calcium | Calcium mg/100g |
Cheddar cheese | 739 |
679 | |
Sesame seeds | 670 |
Feta cheese | 360 |
Almonds | 240 |
Dried figs | 230 |
Plain fat-free yoghurt | 199 |
Curly kale, boiled | 150 |
Semi skimmed milk | 130 |
Soya drink | 120 |
6 ways to boost your intake with these calcium-rich meals and snacks
If you're looking for a delicious way to increase your calcium intake during pregnancy, then you’re in the right place. Below you’ll find some of our calcium-rich mealtime suggestions - enjoy!
- A handful of dried figs and almonds
- Apricot, mixed seed & vanilla muesli with milk
- Blackberry & raspberry ginger yoghurt pots
- Smoked salmon and cream cheese crispbreads
- Sardines on toast
- Italian panzanella salad with roast chicken
Calcium and breastfeeding
If you’re breastfeeding your baby, you’ll need to have around 1250 micrograms of calcium every day12. You need this extra calcium in your diet whilst breastfeeding to ensure that you’re getting enough to meet yours and your baby’s needs.
When breastfeeding, your breast milk will provide your baby with all the calcium they need. You won’t need to follow a special breastfeeding diet or make any special dietary changes (unless you’re advised to do so by a healthcare professional) - just try your best to eat a healthy balanced diet. You can always talk to your midwife or healthcare professional if you’d like more advice.
Pregnancy vitamins
Usually, you’ll be able to get most of the vitamins and minerals that you need during your pregnancy from your diet. You can read more about how to have a healthy diet in pregnancy here.
However, there are some vitamin supplements that you’re advised to take during your pregnancy to support your baby’s development. These include3:
Folic Acid
You should take folic acid as soon as you start trying for a baby and continue doing so until week 12 of your pregnancy. This is because it can help to reduce the risks of any problems with your baby’s development.
Vitamin D
Pregnant women and those who are breastfeeding should take a 10-microgram vitamin D supplement between the months of September and March.
Interestingly, there’s a close connection between calcium and vitamin D - both of which are important for your health generally, and for a healthy pregnancy. This is because your body needs Vitamin D to absorb calcium, and to help it regulate the amount of phosphate and calcium that’s in your system - both of which are very important when it comes to keeping your muscles, teeth and bones healthy13.
What you should know about Calcium Supplements
Because of our moderate dairy intake, most people here in the UK get enough calcium from their diet without the need for calcium supplements.
If you’re vegan, follow a plant-based diet, or unable to eat dairy foods for another reason, you may need to top up your daily calcium intake with a supplement to make sure that you’re getting enough calcium in pregnancy.
It’s important to talk to your GP or midwife before talking any form of supplements during your pregnancy. That way they’ll be able to let you know whether a calcium supplement is necessary, and how much you need to take.
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- National Institutes of Health. Calcium [online 2023]. Available at https://ods.od.nih.gov/factsheets/Calcium-Consumer/#:~:text=Calcium%20is%20a%20mineral%20your,giving%20them%20structure%20and%20hardness. [Accessed May 2024]
- British Nutrition Foundation. Dietary calcium and health [online 2005]. Available at https://www.nutrition.org.uk/media/30nfnmdi/dietary-calcium-and-health.pdf. [Accessed May 2024]
- NHS. Vitamins, supplements and nutrition in pregnancy [online 2023]. Available at https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/. [Accessed May 2024]
- Gomes F, Ashorn P, Askari S, Belizan JM, Boy E, Cormick G, Dickin KL, Driller-Colangelo AR, Fawzi W, Hofmeyr GJ, Humphrey J, Khadilkar A, Mandlik R, Neufeld LM, Palacios C, Roth DE, Shlisky J, Sudfeld CR, Weaver C, Bourassa MW. Calcium supplementation for the prevention of hypertensive disorders of pregnancy: current evidence and programmatic considerations. Ann N Y Acad Sci. 2022 Apr;1510(1):52-67. doi: 10.1111/nyas.14733. Epub 2022 Jan 8. PMID: 35000200; PMCID: PMC9306576
- Alabdulrazzaq F, Koren G. Fetal safety of calcium channel blockers. Can Fam Physician. 2012 Jul;58(7):746-7. PMID: 22798461; PMCID: PMC3395511.
- British Heart Foundation Heart Matters. Drug cabinet: Calcium channel blockers [online]. Available at https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/drug-cabinet/calcium-channel-blockers. [Accessed May 2024]
- British Nutrition Foundation. Nutrition requirements [online 2021]. Available at https://www.nutrition.org.uk/media/1z2ekndj/nutrition-requirements-update.pdf. [Accessed May 2024]
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. Calcium and Vitamin D: Important for Bone Health [online 2023]. Available at https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health#:~:text=Calcium%20does%20more%20than%20build,raises%20the%20risk%20of%20osteoporosis. [Accessed May 2024]
- Thomas M, Weisman SM. Calcium supplementation during pregnancy and lactation: effects on the mother and the fetus. Am J Obstet Gynecol. 2006 Apr;194(4):937-45. doi: 10.1016/j.ajog.2005.05.032. PMID: 16580279
- NHS Inform. Bone health and falls [online 2023]. Available at https://www.nhsinform.scot/healthy-living/preventing-falls/keeping-well/bone-health-and-falls/. [Accessed May 2024]
- NHS. Food for healthy bones [online 2024]. Available at https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/#:~:text=Although%20spinach%20contains%20a%20lot,a%20good%20source%20of%20calcium. [Accessed May 2024]
- British Nutrition Foundation. Calcium counts! [online 2021]. Available at https://www.nutrition.org.uk/media/xjtlxtfo/calcium-counts.pdf. [Accessed May 2024]
- NHS Milton Keynes University Hospital. Following a milk-free diet while breastfeeding [online]. Available at https://www.mkuh.nhs.uk/patient-information-leaflet/following-a-milk-free-diet-while-breastfeeding. [Accessed May 2024]
- NHS. Vitamin D [online 2020]. Available at https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/. [Accessed May 2024]
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team