In this article:
Why Is Calcium Important for You?
When you are a mother, your body undergoes significant changes. Your bones are a bank of calcium, and when your baby needs some, your body provides it, even at the expense of draining it from your own bones.Without an adequate intake of calcium in your diet, your bones may become weak over time, leading to conditions such as osteopenia or osteoporosis later in life. Adequate calcium also:
- Keeps your bones and teeth strong
- Helps your muscles function properly
- Maintains a healthy heart rhythm
- Supports your nervous system
Why Is Calcium Important for Your Baby?
During the growth of your baby, the bones, teeth, heart, and muscles all depend on calcium. The majority of your baby's calcium requirements are met by the end of the last trimester of pregnancy, as it outgrows its bones. When you are not getting enough calcium, your body will still extract calcium from your bones, but this time at the expense of your overall health.For a breastfeeding mother, calcium remains essential, as your milk provides your baby with the necessary calcium for healthy bones and teeth. It is also important just to ensure that your baby gets enough calcium as it develops and that your own bones remain safe.
How Much Calcium Do You Need?
The recommended calcium intake depends on your age and stage:- Women 19–50 years: 1,000 mg per day
- Teen mothers (under 18 years): 1,300 mg per day
Best Food Sources of Calcium
The best news is that you do not necessarily have to use costly supplements. A large number of everyday foods contain a lot of calcium. The following are some of the great ones:- Dairy products: Milk, curd, paneer, and cheese.
- Green leafy vegetables: Spinach, kale, methi (fenugreek), and broccoli.
- Nuts and seeds: Almonds, sesame seeds, and chia seeds.
- Legumes: Rajma (kidney beans), chana (chickpeas), soybeans.
- Fish: Sardines and salmon (if part of your diet).
- Fortified foods: Calcium-fortified flour, cereals, or orange juice.
Vitamin D and Calcium: The Perfect Pair
Although you may be consuming foods that contain a lot of calcium, the body cannot absorb this calcium without vitamin D; therefore, spending 15-20 minutes under early morning sunlight can be beneficial in increasing absorption.Other foods, such as eggs, oily fish, and fortified cereals, are also sources of vitamin D. In some cases, physicians prescribe supplements when levels are low.
What Happens If You Don’t Get Enough Calcium?
Low calcium intake during pregnancy and breastfeeding may lead to:- Weak and brittle bones for you
- Higher risk of fractures later in life
- Increased chances of high blood pressure in pregnancy (preeclampsia)
- Poor bone development in your baby
Should You Take Calcium Supplements?
The best source of calcium is food, but a diet cannot always be sufficient, particularly when you cannot consume lactose or if you are a vegan or have a restricted diet.To ensure that your daily needs are met, your doctor may prescribe calcium supplements, which in most cases are supplemented by vitamin D. Nevertheless, you should never take supplements independently but always take them under the guidance of a medical practitioner to get the right amount.
Simple Tips to Boost Calcium Intake
Here are some easy ways to make sure you get enough calcium:- Drink a glass of milk or buttermilk daily.
- Add a small bowl of curd to your lunch.
- Sprinkle sesame seeds or crushed almonds on salads or curries.
- Cook dals and vegetables with green leafy veggies like spinach or methi.
- Choose fortified products if you don’t consume dairy.
- Step into the morning sunlight to naturally boost your vitamin D.
All glasses of milk, all bowls of curd, all handfuls of nuts. It is worth remembering that investing in your calcium supply today is an investment in your future health and the lifelong health of your baby.
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FAQs on The Role of Calcium in Strong Bones for Both Mother and Baby
- Do I need more calcium if I am breastfeeding?
Yes. Although your daily need remains constant (approximately 1,000 mg), your body is losing calcium via breast milk. Therefore, you should maintain your intake either by food or supplements (when suggested). - Can calcium help prevent pregnancy complications?
Sufficient intake of calcium is associated with reduced risk of elevated blood pressure in pregnancy (preeclampsia). It also supports your overall bone health, in addition to helping your baby develop strong bones and teeth. - Is milk the only good source of calcium?
No. Good sources of calcium include green, leafy vegetables, legumes, nuts, seeds, and fortified foods; however, milk and dairy products remain an excellent source. You can still meet your calcium requirements through a proper diet, even without consuming dairy products.
