What should pregnant women eat to supplement calcium and when should they eat it? Many people have been struggling with this question. Don't worry, let me summarize the ways to supplement calcium for pregnant women!
[Signs of Calcium Deficiency in Pregnant Women]
When pregnant women experience symptoms such as loose teeth, limb soreness, fatigue, dizziness, and high blood pressure during pregnancy, it indicates that they are lacking calcium. Calcium deficiency in pregnant women should not be taken lightly. If ignored, a series of symptoms will occur when the calcium deficiency becomes severe.
For example, muscle spasms and osteoporosis can occur. Most importantly, it can threaten the health of both the mother and baby. The specific symptoms of calcium deficiency in pregnant women are as follows:
1. Leg cramps
Usually occurs around the 5th month of pregnancy, more likely to happen at night. However, leg cramps are not necessarily a sign of calcium deficiency. Calcium deficiency may not always cause discomfort in the legs. Therefore, it is difficult to determine whether a pregnant woman is lacking calcium based solely on leg cramps.
2. Loose teeth
As we all know, calcium is the main component of teeth and bones. If pregnant women lack calcium, they are prone to tooth decay and other dental problems. In addition, the hard tissue structure becomes weak. Therefore, if a pregnant woman lacks calcium, she may notice that her teeth are loose.
3. Pregnancy-induced hypertension
Calcium deficiency can induce pregnancy-induced hypertension. If a pregnant woman finds herself suffering from pregnancy-induced hypertension, she needs to be vigilant.
4. Joint and pelvic pain
When the calcium intake from daily life is insufficient, the bones will release a lot of calcium to maintain a normal calcium concentration in the blood, which can lead to joint and pelvic pain.
[When to Supplement Calcium During Pregnancy?]
The early stage of pregnancy is the period when the organs and tissues of the embryo are formed. The nutritional status of pregnant women is crucial for the continued growth and normal development of the fetus. At this stage, the calcium requirements of pregnant women are roughly the same as those of normal individuals, so there is no need for special calcium supplementation.
Calcium supplementation should start from the mid-pregnancy stage. At this time, pregnant women can eat easily digestible foods such as biscuits, steamed buns, toast, and cakes, and consume fruits and vegetables rich in water to supplement water, vitamin C, B vitamins, calcium, potassium, and other minerals. This can alleviate the discomfort of pregnancy.
During the mid-pregnancy stage, which starts around the 4th month of pregnancy, the daily calcium requirement for pregnant women gradually increases to 1000-1200 milligrams. The amount of calcium in daily diet is not enough to meet the needs of the baby's growth, so the remaining calcium needs to be obtained from calcium-rich foods or high-quality calcium supplements.
In the late stage of pregnancy, which is the period of the fetus's most rapid growth and development, the calcium requirement increases by 700 milligrams per day. Pregnant women should eat more calcium-rich foods. At this stage, pregnant women should adjust their nutrition according to their own physical conditions.
[Methods for Supplementing Calcium in Pregnant Women]
1. Early pregnancy (0-12 weeks)
Recommended intake: 800 mg/day
In the early stages of pregnancy, the absorption of calcium by pregnant women is very slow, so the intake can be based on the normal amount for pregnant women. Daily diet should be balanced, and it is recommended to supplement the diet with foods rich in calcium, such as shrimp skin, soy products, dairy products, and dark green vegetables. It is also important to exercise and get some sunlight, as it helps the synthesis of vitamin D in the body, which in turn promotes the absorption and utilization of calcium. If pregnant women do not like to eat the above-mentioned foods or have been found to have calcium deficiency, they should take an appropriate amount of calcium supplements under the recommendation of a doctor.
2. Mid-pregnancy (13-26 weeks)
Recommended intake: 1000 mg/day
During this period, the fetus grows rapidly and requires more calcium. At this time, pregnant women should consume 500 mg of milk or yogurt daily. If pregnant women do not like milk, they can take 500 mg of calcium tablets. In addition, pregnant women should also pay attention to their diet and eat more foods rich in calcium, such as shrimp skin, tofu skin, soybeans, etc. It is also important to exercise and get plenty of sunlight. It is crucial to note that the mid-pregnancy stage is a key period for calcium supplementation. If calcium has not been supplemented before this stage, it is necessary to start supplementing calcium at this time.
3. Late pregnancy (27-full term)
Recommended intake: 1200 mg/day
During this stage, the fetus's bone mass reaches its peak, and pregnant women should continue to supplement calcium to strengthen their own and the baby's bones. It is recommended to consume 500 mg of milk or yogurt daily and eat more calcium-rich foods. It is important to exercise and get plenty of sunlight, but it is best to choose a time when the sunlight is mild. Pregnant women should sunbathe for about half an hour in strong sunlight during summer, and in winter, it is best not to spend less than an hour. Avoid sunbathing during the period of strong sunlight from 10 am to 3 pm.
