Calcium in pregnacy

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.

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.

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).

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:

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

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.

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:

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.

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.

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.