Increasing Calcium in Your Diet During Pregnancy
Why do I need calcium?
Calcium is a nutrient needed in the body to build strong teeth and bones. Calcium also allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones.
What if I don't consume enough calcium?
Your growing baby needs a considerable amount of calcium to develop. If you do not consume enough calcium to sustain the needs of your developing baby, your body will take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Osteoporosis initiates dramatic thinning of the bone, resulting in weak, brittle bones that can easily be broken.
Pregnancy is a critical time for a woman to consume more calcium. Even if no problems develop during pregnancy, an inadequate supply of calcium at this time can diminish bone strength and increase your risk for osteoporosis later in life.
How much calcium should I consume during pregnancy?
The following guidelines will help ensure that you are consuming enough calcium throughout your pregnancy:
- The U.S. Recommended Daily Allowance (USRDA) for calcium is 1200 milligrams (mg) per day for pregnant and lactating (breastfeeding) women over age 24. The USRDA for women under age 24 is 1200 to 1500 mg. of calcium per day.
- Eating and drinking at least four servings of dairy products and calcium-rich foods a day will help ensure that you are getting 1200 mg. of calcium in your daily diet.
- The best sources of calcium are dairy products including milk, cheese, yogurt, cream soups, and pudding. Calcium is also found in foods including green vegetables (broccoli, spinach, and greens), seafood, dried peas, and beans.
- Vitamin D will help your body use calcium. Adequate amounts of Vitamin D can be obtained through exposure to the sun and in eggs, fish, and fortified milk.
How can I get enough calcium if I'm lactose intolerant?
Lactose intolerance is the inability to digest lactose, the sugar found in milk. It causes cramping, gas, or diarrhea. Anytime dairy products are consumed, lactose intolerance occurs due to the body's lack of lactase, an enzyme needed to digest lactose.
If you are lactose intolerant, you can still receive the calcium you need. Here are some suggestions:
- Try consuming small amounts of milk with meals. Milk might be better tolerated with food.
- You might be able to tolerate certain milk products that contain less sugar, including cheese, yogurt, and cottage cheese. Remember to avoid soft cheeses such as brie and blue cheese as soft cheeses can cause an increased risk for foodborne illnesses in pregnant women.
- Eat non-dairy calcium sources including greens, broccoli, sardines, and tofu.
- Use Lactaid Milk fortified with calcium. Talk to your dietitian about other lactose-reduced products.
Should I take a calcium supplement?
If you have trouble consuming enough calcium-rich foods in your daily meal plan, talk to your doctor and dietitian about a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you are consuming through food sources.
Calcium supplements and some antacids containing calcium might complement an already healthy diet. Many multiple vitamin supplements contain little or no calcium; therefore, you will need an additional calcium supplement.
Sample Serving Sizes
Dairy Sources of Calcium
|Milk (skim, low-fat, whole)
Yogurt (regular or frozen)
Ice cream or ice milk
|1 cup (8 oz.)
1 1/2 oz.
1 3/4 cups
1 1/2 cups
Non-Dairy Sources of Calcium
|Calcium-enriched fruit juice
Dried peas and beans
Tofu (calcium enriched)
Greens (kale, collard, mustard, turnip)
Canned salmon with soft bones
|1 cup (8 oz.)
4 1/2 oz.
2 1/2 oz.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 8/22/2011...#5221