How much calcium does a pregnant woman need? A helpful video on what foods contain calcium. Natural sources of calcium
For the full development of the baby in the mother's tummy, it is very important to have a regular intake of all trace elements and vitamins. This helps the baby grow faster and develop fully. One of these vital substances is calcium.
What does it do in the body?
Calcium for pregnant women is one of the most important substances. It is necessary not only for the body of the future mother, but also for her baby.
Calcium has many different functions in the body. Maintaining its normal concentration is important not only in the first, but also in all subsequent periods of pregnancy.
The main function of this chemical in the body is to maintain bone density. The structure of bone formations largely depends on the initial concentration of calcium in the blood plasma.
The nervous system cannot function without optimal intake of this chemical. The 2nd trimester is a very important period for its formation. At this time, the need for calcium in the expectant mother begins to increase greatly. If a woman is expecting twins, then her daily dose of this microelement is significantly increased.
Calcium entering the body provides a very important process. It is involved in the transmission of nerve impulses... With a decrease in its concentration in the blood plasma, a woman develops various neurological disorders. Normal concentration prevents a pregnant woman from developing such dangerous conditions as hypertonicity of the uterus and convulsive contractions of the arms and legs.
The role of calcium in blood clotting cannot be overstated. It is necessary for the plasma to retain its necessary liquid properties and fluidity. This ensures good blood flow through the general uteroplacental blood flow system.
Optimal calcium concentration is very important in the 3rd trimester. In this final period of pregnancy, the female body prepares for the upcoming childbirth, which means for severe blood loss. Optimal blood clotting is essential to avoid irreparable damage to the mother's body.
Calcium is also very important for the fetus. It is the main structural element, which is required to build all the organs of the baby's musculoskeletal system. Calcium ions are embedded in its bones, being a kind of cement.
This trace element also affects the formation of the visual and other receptor apparatus of the fetus. The normal concentration of calcium in the blood of the expectant mother is necessary for the baby to have good intelligence and memory.
Consumption rates
Normal blood calcium levels during pregnancy are somewhat different from those used in the normal female population. This is due to the increased need for this substance during the intrauterine development of the fetus.
In the future, more calcium should be consumed per day during lactation. During this period, the need for this microelement also increases significantly.
Doctors note that the daily norm while carrying a baby of this substance is 1.2-1.8 grams... Calcium is absorbed into the systemic circulation in the intestine. Then, through the system of uteroplacental blood flow shared with the fetus, this microelement enters the baby's body.
Scientists have found that in the first weeks of fetal development, the fetus requires about 10 mg of calcium every day. By the end of the first trimester, the need for this substance increases significantly. This is due to the active growth of the baby in the mother's tummy. At this time, the daily calcium intake of the fetus is already 0.3 grams.
Such a need already stipulates that doctors can recommend the future mother to use special medications. They will compensate for her emerging calcium deficiency.
Deficiency symptoms
Calcium deficiency in the body may not appear in any way for quite a long time. Only with a significant decrease in its concentration in the blood plasma does a woman experience specific changes and discomfort.
One of the most characteristic signs of a lack of calcium in the female body is the development of increased sensitivity of the teeth. The woman begins to develop caries rather quickly. At the same time, the tooth enamel becomes thinner and more sensitive to any chemical influences.
Also, the teeth begin to react strongly to cold temperatures. Typically, this symptom manifests itself while drinking chilled drinks or when talking outside in windy weather.
A decrease in calcium in the body leads to the fact that the expectant mother begins to get tired faster. Her concentration may decrease, and forgetfulness appears.
Many expectant mothers with calcium deficiency complain to doctors that their hair becomes very brittle and begins to fall out a lot. Strong brittleness of nails appears quite often.
Characteristic longitudinal stripes appear on the nail plates, indicating that the female body is in dire need of an additional dose of calcium.
Changes in mood and emotional background are frequent symptoms that indicate a low concentration of calcium in the blood plasma. Expectant mothers begin to complain of excessive irritability, spontaneous mood swings, and sometimes excessive tearfulness. Some women develop sleep disorders. They find it difficult to fall asleep at night.
Calcium deficiency also results in to the development of neurological disorders. They are manifested by sensations of "goose bumps" on the skin. Hands and feet feel cold to the touch. Some women have a constant feeling of chilliness. This forces them to wear a lot of warm clothes or wrap themselves in a blanket all the time.
Pelvic discomfort is a symptom that often develops with a decrease in plasma calcium levels. In some cases, this symptom is manifested by a sensation of soreness in the lower back. Many expectant mothers note that they feel severe aches in the pelvic bones.
Women who are calcium deficient for too long can develop osteoporosis. This pathological condition is characterized by excessive fragility of all bone formations in the body.
This pathology is accompanied by the development of frequent pathological bone fractures. Osteoporosis is an extremely unfavorable condition during pregnancy, as it can lead to the development of congenital malformations of the musculoskeletal system in the fetus.
A tendency to develop an abnormal heart rhythm- Another possible manifestation of impaired calcium metabolism in the body. In this case, the woman's heartbeat becomes irregular. She can feel "interruptions" in his work. Typically, these symptoms occur after performing any physical activity or after severe stress.
Blood clotting pathologies often develop when calcium metabolism is impaired. A frequent clinical sign is the development of gingival bleeding. The most undesirable consequence of a decrease in the concentration of calcium in the blood of an expectant mother is the appearance of blood from the genital tract. In this case, urgent therapy is already required.
Women who have a calcium deficiency in the body are also prone to frequent colds and respiratory diseases. In this case, the development of these pathologies leads to a decrease in the functioning of the immune system, which inevitably occurs when calcium metabolism is disturbed.
The consequences of a deficit
A significant and persistent decrease in the concentration of calcium in the blood of an expectant mother often leads to the development of rickets in her baby. This state manifests itself in him after birth.
This pathology is characterized by the development of numerous anomalies and defects in the baby's skeleton. The child's gait is disturbed, and neurological disorders may also develop.
Abnormalities of hematopoiesis in the fetus can also appear if a woman experiences a decrease in plasma calcium during pregnancy. Such diseases appear a tendency to increased bleeding. The risk of developing these pathologies increases many times in the presence of a genetic predisposition to their formation.
Consequences of overabundance
Excessive concentration of this trace element in the blood is also no less dangerous for the fetus. It can lead to the premature closure of the large fontanelle, and also cause the child to develop various pathologies of the bones of his skull. In this case, the concentration of calcium in the blood should be monitored from 30-34 weeks of pregnancy, closer to childbirth.
Too dense head bones can cause difficulties for the baby when passing through the birth canal.
It can also provoke traumatic damage to the cervical canal and uterus in the mother. The situation becomes quite dangerous when the fetus is too large with a narrow pelvis of a woman.
Excess calcium can be deposited in the body "In reserve"... Such formations are called calcifinates. The danger of this pathology is that they can appear in the urinary tract, leading to the development of urolithiasis. In this case, the risk of developing secondary chronic pyelonephritis increases several times.
Calcifinates can also be deposited in the placenta. Such a pathology can lead to a violation of the adequate nutrition of the fetus. In this case, the nutrients necessary for growth and development simply cannot get into his body. This situation is dangerous by the development of numerous intrauterine malformations in the fetus.
How to determine?
In order to establish the concentration of calcium in the blood of a pregnant woman, she just needs to pass a biochemical test. Such laboratory tests are carried out both in a regular women's clinic and in a private laboratory. This study is usually prescribed by an obstetrician-gynecologist, which controls the development and course of a woman's pregnancy.
The expectant mother can also undergo this study in a private medical clinic on her own, of her own free will.
There is no rigorous preparation for conducting research. It is better to come to the examination on an empty stomach. This is necessary to obtain more reliable analysis results.
The test requires a little venous blood... The analysis results are ready, as a rule, within a few hours. Reference values must be indicated next to the obtained concentration. They are necessary to determine the boundaries of the normal values of this indicator.
Treatment
Calcium deficiency can be replenished by applying a special diet. It includes foods that contain a large amount of this chemical element. Such nutrition is prescribed to all expectant mothers who are in the high-risk zone. It is especially important to consume enough calcium-containing foods in multiple pregnancies.
In order to meet her daily requirement and her baby, the expectant mother should consume 1-2 servings of foods every day that contain a sufficient amount of this substance. Doctors consider sour milk to be the main source of calcium. Cheese, cottage cheese, yoghurts and kefir must be included in the daily menu of a pregnant woman. They will help to increase the concentration of calcium in the blood quickly enough.
Also, this trace element contains in sea fish, sesame, nuts, eggs. Expectant mothers who practice vegetarian food should be very careful about using this style of eating during pregnancy. The doctor will definitely recommend that a vegetarian woman switch to a regular mixed diet for the entire period of carrying a baby.
If the body of the expectant mother cannot fully assimilate and digest dairy products, she should definitely enrich her diet with sesame seeds or oil. This product is a natural "record holder" for the content of calcium in it. Intolerance to fermented milk products and cow's milk occurs with lactase deficiency.
In some herbal products also contains calcium. It can be found in green beans, legumes (especially green peas), poppy seeds, parsley and celery, various types of cabbage, and green lettuce. The salad made from these plants will not only improve the functioning of the gastrointestinal tract, but also help to normalize the level of calcium in the blood plasma.
Scientists have found that there is a direct link between vitamin D and calcium. Both of these substances are involved in the construction of bone tissue in a developing child's body. If the concentration of vitamin D in the blood plasma is increased, then this can lead to the fact that calcium simply ceases to be fully absorbed.
The use of sugary carbonated drinks, large amounts of tea or coffee, muffins and pasta, as well as too fatty dairy products can also lead to a violation of the absorption of this trace element in the intestine. Smoking and drinking alcohol also lead to a decrease in the concentration of calcium in the blood.
If, against the background of diet therapy, the general condition of a woman has not improved, then in this case, doctors will recommend her to drink medicine. They are fortified with calcium and are necessary to compensate for deficiency conditions.
Currently, there are several forms of these drugs. In their chemical composition, they contain different calcium salts. As a rule, the concentration of this element in carbonate is 40%. By its chemical structure, citrate already contains only 20-25% calcium. In lactate, this substance is even less - 13%.
This chemical structure explains why it is better to use mainly calcium carbonates or citrates for treatment. A very important criterion before prescribing these funds is how well they are absorbed from the gastrointestinal tract.
Pharmacologists believe that citrates quickly pass into the systemic circulation from the intestine. Also, after taking these drugs in the blood plasma, a peak in the concentration of calcium is quickly reached.
Another indisputable plus can be considered the fact that calcium citrates can be prescribed to expectant mothers suffering from diseases of the urinary tract. Such funds help to shift the pH of urine to a more alkaline side, which does not lead to the appearance of various stones in the kidneys and ureters.
Long-term use of calcium carbonate can lead to decreased gastric secretion. It also contributes to the appearance of unpleasant symptoms in a pregnant woman, such as severe gas formation, soreness in the abdomen, and frequent constipation.
In order to reduce the severity of the manifestation of these clinical signs, these drugs should be taken along with acidic juices. Drinks made with citrus fruits or made with green apples are great.
Do not exceed a single dose of calcium while taking medications. It is important to remember: only 0.5 grams of this substance can be absorbed at a time. Large dosages taken at one time will simply be excreted from the body without bringing any benefit.
This dose dependence explains the fact that calcium supplements should be consumed in small doses throughout the day. This will saturate the body without harming the health of the mother and her baby.
For information on why pregnant women need calcium, see the next video.
When a woman is carrying a baby, her body plays the role of a supplier of all building materials for the full development of the child's body. Calcium occupies a special place in this process. It not only forms the entire musculoskeletal system of the fetus, but also ensures the smooth functioning of the mother's nervous system. If calcium is sorely lacking, the body begins to take this mineral from bones and teeth and gives it to the baby. Subsequently, the condition of the woman's bone tissue deteriorates, muscle tone is disturbed, and teeth deteriorate. How important is calcium during pregnancy? How to recognize a pathological condition in a timely manner? And where to look for the source of this mineral? Let's put everything in its place to get rid of unnecessary worries and prevent possible health problems.
Being "in position", a woman instinctively begins to consume more wholesome food in order to provide the baby with a complex of substances necessary for development. The need for calcium increases by two, or even three times. If the diet is balanced, and the woman has no contraindications to the use of dairy products, then this mineral is quite enough for two. But poor ecology, lack of natural cow's milk in stores and health problems are doing a disservice to pregnant women. And often there is a question about the additional intake of calcium tablets during pregnancy.
Calcium requirements of pregnant women
The daily intake of calcium during pregnancy ranges from 1500 to 2000 mg. At the same time, the baby at the beginning of pregnancy takes no more than 10 mg, but starting from the second trimester, he needs at least 300 mg of calcium ions per day.
Calcium during pregnancy, like a conductor, directs the most important organs and systems. It is part of all bones and cartilage of the fetus, forms the skin, eyes and nerve cells. Adequate calcium contributes to the normal mental development of the baby after childbirth.
On a note! The norm of calcium in the blood of a pregnant woman is 2.15-2.5 mmol / l.
But for the mother, he is no less important. Calcium has a good effect on the nervous state of a woman, prevents hypertonicity of the uterus and night cramps in the extremities, and also maintains blood clotting to avoid postpartum bleeding. Calcium is involved in carbohydrate metabolic reactions. It reduces the amount of "bad" cholesterol and provides an adequate amount of glucose.
After childbirth, a sufficient amount of calcium can keep a woman's teeth and hair intact. And milk, rich in this element, serves as the prevention of childhood rickets.
Important! An excess of calcium is also dangerous. Only a gynecologist can make a decision on taking calcium supplements.
Symptoms of calcium deficiency in women
Lack of calcium occurs gradually and is not always accompanied by vivid symptoms. The deficiency of this substance can be unambiguously confirmed only by a clinical blood test. But this condition can be suspected by a sharp deterioration in the woman's appearance: the hair becomes dull and "lifeless", the skin peels and seems to tighten, the nails exfoliate and crack, and at night, severe cramps in the calf muscles disturb.
More than 20% of women "in an interesting" position become hostages of hypocalcemia. This is facilitated by the lack of calcium-rich foods, the abuse of caffeinated drinks (tea, coffee), baked goods, pasta and salty foods. In addition, low activity, passive smoking and intestinal dysbiosis affect the absorption of calcium.
On a note! Severe calcium deficiency is indicated by tooth enamel sensitivity, bleeding gums, bone pain and nervousness.
Why is calcium deficiency dangerous during pregnancy?
Severe calcium deficiency causes a decline in the mother's immune system. A woman has allergic reactions, viral infections and inflammatory processes often develop. There may be sharp jumps in blood pressure, and the condition of the skin also worsens. In general, a woman notes a bad mood and a breakdown.
If there was not enough calcium during the period of gestation, then difficulties also arise in the process of delivery. There is poor labor with a more pronounced pain syndrome, bleeding is possible due to a violation of blood clotting.
For a baby, calcium deficiency means problems with the functionality of the cerebral cortex, poor blood circulation, pathologies of the nervous system and rickets. In the first months of life, the baby will not gain weight well, teeth will begin to erupt much later, the hormonal system will function worse.
It should also be borne in mind that excess calcium is no less dangerous. Excessive intake of this mineral contributes to the compaction of the cranial bones with subsequent birth trauma, calcification of the placenta and impaired blood flow, premature overgrowth of the fontanel in an infant. The woman, in turn, may suffer from the occurrence of gallstone disease.
On a note! Women who have undergone hypocalcemia during pregnancy are more prone to osteoporosis during menopause and the development of endocrinological diseases after 35 years.
Foods as a source of calcium during pregnancy
A properly adjusted diet can protect a woman from taking oral calcium supplements. This option is more desirable, since calcium from foods is completely absorbed and does not leave "surprises" in the form of kidney stones or intoxication from drug overdose.
Where can you find the right amount of calcium to help maintain your health and support your baby? A favorite among calcium-rich foods is hard cheese. The average concentration of this element in cheese is 1000 mg, while a glass of cow's milk supplies only 200-240 mg. There is a little more calcium in goat milk - about 400 mg per glass, but this product is quite rare, and you definitely won't find it in the supermarket. An additional 300 mg of calcium can be obtained from a glass of natural yogurt or a serving of cottage cheese (homemade!).
Fish and other seafood is an alternative source of calcium ions. It is especially useful to feast on sardine (240 mg / 100 g) or cod (20 mg / 100 g). For a variety of dishes, brown algae (170 mg / 100 g) and shrimp (47 mg / 100 g) are suitable.
It is imperative to use fresh herbs, which also contain enough calcium in combination with vegetable mixes. Among vegetables, broccoli, celery, cucumbers and carrots are in the lead in the amount of calcium, and among fruits - figs, currants, strawberries, peaches and oranges. Snack on dried fruits, seeds, and nuts. Instead of a side dish, choose beans and peas, because they contain no less calcium than milk.
Avoid excessive consumption of tea, cocoa and oatmeal for proper nutrition to be beneficial. These foods "flush" calcium from the stomach, preventing it from being fully absorbed.
Advice! Calcium prefers proximity to vitamin D and phosphorus. Walk under the sunny skies more often so that vitamin D is synthesized regularly in your body and have fish meals two to three times a week to replenish your phosphorus levels.
There is a short list of foods that are best avoided during the calcium deficiency phase. During pregnancy, calcium and products that contain it cannot fully "take root" in the body in combination with such food:
- Oxalic acid-rich vegetables: spinach, sorrel, rhubarb, cauliflower, beets.
- Porridge containing phytin: oatmeal, semolina.
- Products with xanthines: cocoa, black and green tea, chocolate (any).
- Smoked, fatty or too salty foods.
- White bread.
- Carbonated sweet waters.
Did you know ...
Additional sources of vitamin D are egg yolks, cod liver and traditional fish oil.
The use of calcium during pregnancy: types and dosage
Not every pregnant woman can drink milk in liters and eat 600-700 cottage cheese daily. Not to mention a history of lactose intolerance or pregnancy in the autumn-winter period, when the sun is sorely lacking to produce vitamin D. There is only one way out - to take calcium tablets. It will not be superfluous to remind you that these are not vitamins and you cannot prescribe this drug on your own. And what kind of calcium to drink during pregnancy and whether it is needed at all, only the gynecologist leading the pregnancy decides.
On a note! Calcium medications are prescribed after 12 weeks of pregnancy and can be taken until the end of the baby's feeding period, with the exception of the third trimester of gestation. If you need calcium supplements during pregnancy and do not know what to take, it is better to contact a competent specialist.
Calcium D3 Nycomed
Calcium D3 during pregnancy is completely harmless and approved for use. It is available as a combination chewable tablet with different flavors (orange, mint, lemon). It contains calcium carbonate, vitamin D3 and cholecalciferol.
The drug completely eliminates the imbalance between calcium and phosphorus, restores the mineralization of tooth enamel and is 99% absorbed by the bone tissue. Nervous excitability and abrupt muscle contractions disappear.
As part of additional substances, this preparation contains aspartame. Under the influence of enzymes, it is transformed into phenylalanine, therefore, women with phenylketonuria should not take Nycomed calcium during pregnancy. Lactose is also used as an adjuvant, so this remedy is undesirable for women with hypolactasia.
Dosage of calcium during pregnancy: for pregnant women, the optimal amount of calcium is 1500 mg, that is, 1 tablet per day. The duration of therapy is adjusted by the doctor, referring to the test results and the general well-being of the woman. The tablet can be sucked or chewed.
Calcium gluconate
The drug is produced in the form of mono-component tablets (500 mg) or 10% solution for injection. The active substance is calcium gluconate, additional components are starch, silicon dioxide.
The tablets should be taken orally before meals in the amount of 3-6 tablets. The duration of treatment is selected individually. Injections are administered intravenously or intramuscularly at 5-10 mg per day. Calcium gluconate during pregnancy in the form of injections is prescribed only in severe cases of hypocalcemia with a sharp deterioration in the woman's condition and only in a hospital.
Advice! Calcium gluconate is best combined with an additional intake of an aqueous solution of vitamin D.
Calcid
One of the permitted calcium preparations during pregnancy with positive reviews is the domestically produced Calcid preparation. In addition to calcium and D3, it contains vitamins of group B, C, H, E, PP, folic and pantothenic acid, eggshell. The course of taking at least 1 month, three capsules a day.
This drug increases the level of calcium salts during pregnancy or lactation, also eliminates vitamin deficiency, allergic pathologies, and raises immunity.
Kalcemin
Combined medicinal product with calcium and minerals. The composition includes: calcium carbonate, calcium citrate, zinc, copper, boron, manganese, vitamin D3. Soy polysaccharide, cellulose, silicon are used as a base. The additional mineral complex prevents the demineralization of bone tissue and promotes the complete absorption of calcium salts. The daily rate for women in the "interesting" position is 2 tablets per day.
Interesting! Calcemin cannot be combined with other calcium antagonists or vitamin complexes. Parallel administration can cause intoxication from an overdose of calcium salts.
It is impossible to say unequivocally what is the best calcium during pregnancy. The purpose of the drug depends on the clinical picture of hypocalcemia and the sensitivity of the female body to the components of the drug. Most doctors in winter prefer combined types of calcium with vitamin D3, but in hot weather it is better to use regular calcium gluconate.
Calcium preparations during pregnancy: indications for use and contraindications
There must be good reasons for getting a prescription for calcium supplements. It is not worth taking this medicine just for prevention, because the consequences may not be very rosy. In order, as they say, not to bite your elbows, take note of when calcium tablets must be taken and what this treatment can leave as a gift.
Indications for use:
- Risk of occurrence and treatment of osteoporosis.
- Lack of calcium or vitamin D3.
- Diseases accompanied by hypocalcemia.
- Excessive permeability of cell membranes.
- Violation of the conduction of nerve impulses.
- Hyperphosphatemia in renal failure.
- Rickets.
- Spasmophilia.
- Osteomalacia.
- Lack of calcium in food during pregnancy and lactation.
- Postmenopausal period.
- Bleeding of various origins.
- Allergic conditions.
- Intoxication with magnesium salts.
- Prolonged bed rest.
- Recurrent diarrhea.
- Bone fractures.
When calcium intake is contraindicated:
- Intolerance to components.
- Hypercalcemia.
- Tendency to thrombosis.
- Atherosclerosis.
- Blood clotting disorder.
- Severe renal impairment.
- Prescribing drugs based on digitalis.
- Calcium nephrourolithiasis.
- Vitamin D3 hypervitaminosis.
With long-term calcium intake, you need to regularly monitor the level of creatinine and calcium in the blood. Monitoring of kidney and liver function is also shown. In case of violations of clinical parameters, the drug is canceled. If a pregnant woman is taking iron supplements, there should be a three-hour pause between taking calcium and iron tablets.
What complications can be caused by calcium tablets:
- Bradycardia (heart rhythm disturbances).
- Hypercalciuria (excessive excretion of calcium salts in the urine).
- Nausea, diarrhea, stomach pain, constipation, vomiting, bloating, calcification of calculi.
- Swelling of the legs, frequent urination.
- Deposition of stones on the teeth.
- Cholelithiasis.
- Rash, itching, redness on the skin.
Adequate calcium intake during pregnancy is essential for both mom and baby to be healthy. But often doctors are reinsured and I advise you to take pills just for prevention. This is a completely illiterate approach to women in such a delicate state. Therefore, it is up to you to decide whether to drink calcium during pregnancy or just eat well.
Video "Why do I need calcium during pregnancy"
Pregnancy is not only the birth and development of a new life, but also its construction, which means that a future mother cannot do without "building materials". Only calcium will help to make the baby's bones and cartilage strong: the main "building material" for the child's musculoskeletal system. Calcium is the fifth most abundant element in the earth's crust. The element does two useful things at once: it protects the unborn baby from rickets, and the mother - from allergies, and at the same time - neutralizes the consequences of bad ecology. Moreover, calcium helps the expectant mother to keep her teeth, avoid, and also reduces the risk of miscarriage and, reduces blood loss during childbirth.
It is calcium that is the most important element for the work of muscles and muscular organs - the heart or uterus. If the body lacks calcium, labor may not go well. After all, it is Ca that contributes to the normal functioning of the blood coagulation system and the full functioning of the kidneys. It aids digestion and kidney function. Affects cell division, the fertilization process, is of great importance in embryonic development and in blood coagulation.
How do you know if your body lacks calcium?
Ugly brittle nails, barely living hair, peeling of the skin, its dryness are the first symptoms of a lack of calcium. But all this by no means testifies to the inattention of the future mother to her health. In fact, one in five pregnant women experiences deficiency symptoms in the last months of pregnancy. In children born to mothers with calcium deficiency, rickets is much more common - a disease that disrupts the growth and development of bones and leads to skeletal deformities.
Such a valuable element is lacking, as a rule, for those who sin with food that interferes with the absorption of calcium and contributes to its loss. These are sweets, white bread, semolina porridge, pasta. We will add to this list everyone's favorite, cocoa, bran, spinach, fatty and salty dishes, carbonated drinks.
Calcium hunger is more often found in blondes, in smokers and in those who either move a little (for calcium to be absorbed by the skeletal system, you need to work muscles!), Or, on the contrary, overdo it with physical activity.
How much calcium is needed for pregnant women?
The daily requirement for calcium during pregnancy is 1500 mg. But the fetus "takes" its own depending on the degree of maturation: in the first trimester of pregnancy, the fetus receives 2-3 mg per day, in the third - during the formation of the skeleton - 100-150 times more: up to 250-300 mg per day. Calcium not only helps bones and teeth, but also forms all body tissues, including nerve cells, internal organs, connective tissue, eyes, skin, hair and nails.
How to Increase Calcium Levels During Pregnancy?
There is, there is and again ... there is! But not everything. Of course, one cannot do without medical advice and advice from attending physicians. How to take it so that it remains in the body and brings benefits - only the doctor will tell you. Indeed, in order for calcium to be reliably retained in bones, we also need accompanying minerals - magnesium, zinc, manganese, copper, boron.
The main sources of calcium are food on your table. The main "suppliers" are dairy products, cheese, nuts, green vegetables. The main ingredients in the "milk" are yogurt, yogurt, low-fat types of cheeses. By the way, in terms of calcium content, fatty milk is no better than skim milk. Cabbage, broccoli and brothers-nuts: almonds, legumes, and greens (tops) of root vegetables do not suffer from a lack of calcium. Almost all vegetables do an excellent job and supply the body with the missing calcium, except for those containing oxalic acid (sorrel, spinach, beets). Some cereals are also brought in: the worst is oatmeal.
In pursuit of calcium, do not forget about cheese, feta cheese, green onions, spinach, you can enjoy ice cream, snap walnuts and hazelnuts, drink milk, kefir, acidophilus.
It is best to accustom yourself from the first days of pregnancy to the fact that you should drink 1-2 glasses of milk, kefir or yogurt every day, eat a few pieces of cheese and 100-150 grams of cottage cheese. Also, eat rye bread, fruits, beans. This creates a supply of calcium, which oh how will help in the last trimester. Doctors still recommend taking half the recommended dose of natural calcium for one month during the entire pregnancy.
Don't overdo it!
But still, do not forget: excess reserves of calcium in the body will not bring good. Often mothers drink milk in liters from the first days of pregnancy, eating it with kilograms of cottage cheese and cheese. And if you think about it, then in fact, none of our smaller brothers - mammals - in natural conditions add calcium to their food (they do not drink milk and do not consume dairy products rich in calcium) during the gestation period. Therefore, if you overdo it, you can cause trouble. One of the first dangers is the enormous stress on the urinary system. Excess calcium is a direct path to the formation of kidney stones, in the gallbladder and bladder. The cardiovascular system can also limp. Too much calcium interferes with the absorption of magnesium. And it is very important for the healthy functioning of the muscular, cardiovascular and nervous systems.
By the way…
The old grandmother's method - it is the first medicine that supposedly made up for the lack of calcium during pregnancy - eggshell. We all remember the old Soviet mortars, in which the shell was finely and finely ground, added to food, or simply washed down with water. Until now, experts argue: how effective this method is. Some say that the structure of calcium in the eggshell does not allow it to be absorbed in the way we need. Others contradict them. Still others - that is, we - often add the grated shells to the kids' plates.
Specially for- Alexandra Zolotareva
From the guest
Taking any pills during pregnancy is best discussed with your doctor. My doctor told me to drink calcium d3 nycomed - and I drank it for several months - so that the bones were strong, and the mineral exchange was normal. I drank it a little after giving birth - and nothing bothered me
From the guest
The doctor prescribed me to take Calcium d3 nycomed, it is best absorbed from it. I liked that the tastes are different, this is very important for pregnant women))
From the guest
Pregnancy, in fact, is the birth and development of a new life. And in order for the baby in the mother's womb to grow and develop normally, to be born a full-fledged person, his body needs many useful elements and substances, including calcium.
Calcium is the main chemical element, with with the participation of which the formation of the musculoskeletal system, cartilage and bones occurs. Calcium during pregnancy is necessary for both mother and baby. It helps the baby in the formation of a full-fledged skeleton, prevents the development of rickets in the child.
If enough calcium does not enter the body of the expectant mother with food, then the growing baby takes it from the mother's skeleton - up to the development of osteoporosis. Calcium is important for the formation of a healthy nervous system, heart, muscles and a strong skeleton of the unborn baby.
And for the expectant mother, the intake of calcium in the body helps prevent stress, allergies, neutralizes the influence of bad modern ecology, protects against hair and teeth loss. In addition, calcium plays a protective function for the mother's body - it can prevent blood loss during childbirth, protect a woman from premature birth, seizures. If during pregnancy the female body did not receive enough calcium, then this can be expressed in complications during childbirth, as well as disorders in the functioning of the kidneys, systems: digestion and cardiovascular. Therefore, it is so important throughout pregnancy to monitor whether the mother's body has enough calcium, and especially when the fetal bone tissue is being formed.
Symptoms of calcium deficiency during pregnancy
Symptoms of calcium deficiency in the body are as follows: leg cramps, brittle nails and hair, and flaky dry skin. However, such symptoms do not at all indicate that the expectant mother was inattentive to her health. Calcium deficiency is experienced by two out of ten women in the last weeks of pregnancy. If calcium deficiency was observed during the entire period of pregnancy, then the newborn baby has a great threat to get sick with rickets. Rickets is a disease that deforms the skeleton, impairing the growth and formation of bones.
But even if you take special preparations containing calcium during pregnancy, if you do not follow the diet, they will not be able to help you. That is, you need to eat correctly, without overusing those foods that contribute to poor absorption of calcium or its leaching from the body. These products include flour, sweet, coffee, cocoa, fatty and salty dishes, soda.
In addition, smoking, a passive or, on the contrary, an overly active lifestyle contributes to poor absorption of calcium.
What to do if the female body lacks calcium during pregnancy? First of all, you need, of course, to eat well and properly. That is, be sure to consult with the doctor who monitors your pregnancy. After all, it is not enough to eat only foods containing calcium, it is also necessary that the elements that contribute to the assimilation of calcium - magnesium, copper, boron, manganese, zinc - enter the body.
Sources of calcium for pregnant women
Naturally, the main supplier of calcium is calcium-containing foods: dairy products, nuts, green vegetables. Of dairy products, you need to regularly consume yoghurts, yogurt, low-fat cheese. A lot of calcium is found in broccoli, almonds, and legumes. Calcium is found in many vegetables, but you should not eat a lot of greens, which contain oxalic acid: spinach, beets and sorrel itself.
Other sources of calcium- cereals, bread, oatmeal, collard greens, tofu, orange juice.
Calcium for Pregnancy + Sunlight = Prevent Osteoporosis
To prevent illness, a pregnant woman needs not only calcium, but also vitamin D - without it, the body is simply unable to assimilate a valuable trace element.
As a result, everything happens according to the scheme already described by us - calcium is washed out of bone tissue, the skeleton becomes thinner, and a woman in the future is threatened with frequent injuries and fractures.
To get the required dose of vitamin (about 200 international units), be sure to walk - albeit a little, but every day. A 10 - 15-minute stay in the fresh air stimulates the production of the required amount of vitamin D in the body, it is not for nothing that it is also called solar. In addition to walking, it is very useful to drink fortified milk - soy or regular.
Other sources of vitamin D- cod liver, egg yolk, salmon, sardines, herring.
It is worth starting to take care of the intake of the required amount of calcium into the body from the first days of pregnancy. Regularly, or rather every day, you should have yogurt, milk, hard low-fat cheese and cottage cheese, rye bread, fruits, legumes on your table. And gradually, by eating regularly and correctly, you will create a supply of calcium in your body, which will be so useful for your baby in the third trimester of pregnancy.
But remember that everything should be in moderation. That is, you do not need to eat calcium-containing foods in kilograms. Excess calcium in the body can create a real problem in the form of kidney stones, disorders of the heart and blood vessels. Excess calcium in the body can lead to poor absorption of magnesium, such an essential element for the normal functioning of muscle and nerve cells.
A correct balanced diet, a healthy lifestyle, good rest and sleep - this is what will ensure the normal course of pregnancy, the health of mom and her baby.