Pregnant women should get enough calcium as required in each stage to avoid osteoporosis, have healthy babies, don’t have rickets, give birth prematurely, and have poor resistance. However, depending on the health of the mother, the amount of daily food that the mother should add how much calcium is enough. Here is information that will help mothers know how to supplement calcium properly.
Why do calcium supplements need during pregnancy?
As you all know, calcium is an essential mineral that is essential for the human body, especially for pregnant women. Calcium is the constituent of the skeleton and teeth, is also an indispensable element to the blood coagulation process and is also involved in muscle cell stretching activities.
During pregnancy, maternal calcium deficiency will affect both mother and baby. When pregnant, the mother is not provided with the necessary amount of calcium every day, the fetus will take that calcium deficiency from the body’s own bones, affecting the health of the mother.
Approximately 30g of calcium will be transferred from the mother’s body to the fetus during pregnancy and 80% of this will occur during the last 3 months. Therefore, adequate and adequate calcium intake is essential.
Calcium supplementation for pregnant women from what month of pregnancy?
In pregnant women, calcium requirements increase: in the first 2-3 months, the demand is 800 mg, but the middle 3 months is 1,000 mg, the last 3 months and when breastfeeding is 1,500 mg because the larger the fetus, the fetal bone Children grow.
Many mothers think that every day they are pregnant, they must drink calcium but it is not so. Mothers need to take the dose and reasonable time.
Pregnant women drink calcium at any time?
– The best ratio of calcium / phosphorus in food for calcium absorption is 1/1 or 1.27 – 136/1 (higher amount of calcium than phosphorus).
– Pregnant women drink calcium from the first month is a problem that pregnant women should note because this is not the type of nutrients to drink as much as possible.
– It is noted that calcium needs of each pregnant woman are often different, depending on the condition, conditions of calcium absorption of each person.
– The demand for calcium at each stage of pregnancy is different, moreover the food has provided a significant amount of calcium.
Therefore, how much calcium is needed depends on the actual pregnancy health situation and the amount of calcium that the daily diet has provided:
– In the first 3 months of pregnancy (January, February, March): 800-1000mg / day (weeks 1 to 14)
– In the first 3 months between pregnancy (4th, 5th and 6th months): 1000-1200mg / day (week 15 to 28)
– Calcium for the last 3 months of pregnancy (July, August, September): 1200-1500mg / day (weeks 29 to 40)
When supplementing with calcium capsules, it is best to take 1 hour after breakfast (or lunch) (after breakfast is better).
Avoid taking calcium at night (especially not before bedtime) as this can cause kidney stones or interfere with sleep.
Based on this, you can balance the appropriate amount of calcium to supplement yourself.
Foods rich in calcium for pregnant women
Shrimp is one of the foods that are rich in calcium. Each 100g of copper shrimp contains up to 1,120mg of calcium, of which each 100g of shrimp has about 882mg of calcium.
Not only oysters, clams, cockles, and mussels are all good sources of calcium, iron, selenium and potassium. However, oysters are still considered a type of seafood high in calcium and safe for pregnant women. Each week, mom can eat about 1-2 servings of oysters is enough to provide the necessary amount of calcium for the body.
One cup of seaweed provides 134mg of calcium and a large amount of fiber, iodine helps maintain thyroid health. You can also add seaweed to soups, porridge, tea or soups.
Broccoli is not only a good source of calcium, it also contains many manganese, potassium, phosphorus, magnesium and iron needed for pregnant women.
Spinach, also known as spinach, is rich in potassium, zinc, phosphorus, selenium, especially calcium.
Oranges are famous for their ability to provide vitamin C, but 1 large orange also contains 74mg of calcium, 7% of your daily calcium needs.
Tofu is a good source of vegetarian protein and also a great source of calcium. In tofu also contains iron for pregnant women, phosphorus and fiber components good for the digestive system. Vitamins in tofu have many B groups, especially B1, B2, B6 …
Note calcium supplements during pregnancy
– At the same time, the body only absorbs a maximum of 500mg of calcium.
– Depending on the time of pregnancy, the mother’s needs for calcium also change so she needs to monitor the gestational age to supplement the appropriate amount of calcium.
– Mother should limit the use of beverages: carbonated water, soft drinks, coffee or foods containing high levels of phosphoric acid will affect pregnant women and fetuses because if using these substances will make the amount of calcium Excreted from the body.
– It is best to take calcium best to drink 1 hour after breakfast (or lunch), not calcium in the evening
– For women with pre-eclampsia, high blood pressure, be careful when supplementing with calcium containing sodium; People with gestational diabetes should be cautious about calcium containing sugars.
– Absolutely not arbitrarily change the amount of calcium at will. Supplementation with more than 2,500mg of calcium per day is considered an overdose.
In people with low calcium intake, calcium supplementation as an important part of prenatal care is recommended to prevent pre-eclampsia among pregnant women, especially in those at risk of blood. high pressure (strongly recommended).
– In addition to calcium tablets, pregnant women can supplement calcium with calcium-rich foods, so moms need to balance the amount of calcium intake in the body, avoiding overdose.
– Interactions between iron supplementation and calcium supplementation may occur, although the effects of prolonged calcium supplementation and iron absorption in different age groups are still unclear. Therefore, doctors think that the two nutrients should be used several hours apart (meaning iron can be taken between meals) instead of simultaneously.
With the sharing on the mother can refer to better understanding of calcium supplementation during pregnancy to help mothers and babies have a healthy pregnancy.