What should I take to supplement calcium during pregnancy?

What should I take to supplement calcium during pregnancy? A must-read calcium supplement guide for expectant mothers

During pregnancy, calcium is a key nutrient for fetal bone and tooth development, and it also helps expectant mothers maintain their own bone health. Insufficient calcium intake during pregnancy may lead to osteoporosis in pregnant women, fetal growth retardation and other problems. So, what is the best calcium supplement to eat during pregnancy? This article will give you detailed answers.

1. Daily calcium requirements during pregnancy

Pregnant women at different stages have different calcium needs. According to the recommendations of the Chinese Nutrition Society:

2. Recommendations for natural food calcium supplements

Intake of calcium through daily diet is the safest and most effective way. The following are recommended foods rich in calcium:

3. Precautions for calcium supplementation during pregnancy

1.Vitamin D is important: Vitamin D can promote the absorption of calcium. It is recommended to bask in the sun for 15-30 minutes every day, or eat foods rich in vitamin D such as egg yolks, animal liver, etc.

2.Avoid eating with these foods: Foods with high oxalic acid content (such as spinach) and foods with high phytic acid content (such as whole grains) will affect calcium absorption, so it is recommended to eat them separately.

3.Calcium supplementation time is particular: It is recommended to supplement calcium 1 hour after meals or before going to bed for better absorption.

4.Excessive calcium supplementation is risky: The daily calcium intake should not exceed 2000mg, otherwise it may cause constipation, kidney stones and other problems.

4. When do you need calcium supplements?

If your calcium needs cannot be met through diet, you can choose calcium supplements under the guidance of your doctor. Common types of calcium supplements during pregnancy:

5. 10 recommended calcium supplement recipes

1. Milk oatmeal porridge: 200ml milk + 30g oats

2. Fried shrimp skin and rapeseed: 10g shrimp skin + 200g rapeseed

3. Sesame paste: 30g black sesame seeds + 10g walnuts

4. Tofu and kelp soup: 100g of tofu + 50g of kelp

5. Yogurt fruit salad: 150g yogurt + seasonal fruits

6. Cheese sandwich: 2 slices of whole wheat bread + 20g cheese

7. Stir-fried shredded pork with mustard greens: 200g mustard greens + 50g lean meat

8. Seaweed and egg drop soup: 10g seaweed + 1 egg

9. Almond soy milk: 15g almonds + 30g soybeans

10. Baked sweet potato with cheese: 200g sweet potato + 20g cheese

6. Common misunderstandings about calcium supplementation

1.Bone soup is not effective in supplementing calcium: The calcium in the bones is difficult to dissolve into the soup. A bowl of bone soup does not contain as much calcium as a glass of milk.

2.The more calcium tablets you take, the better: Excessive calcium supplementation may cause placental calcification and affect fetal development.

3.Calcium supplementation may cause fetal enlargement and dystocia: This has no scientific basis. Appropriate calcium supplementation will not cause abnormal increase in fetal head circumference.

4.No need to supplement calcium during late pregnancy: In fact, the third trimester of pregnancy is the peak period of fetal bone development, which requires sufficient calcium.

I hope this guide can help expectant mothers scientifically supplement calcium and lay a good foundation for the healthy development of the fetus. Remember, any nutritional supplement should be taken under the guidance of a doctor, and do not take supplements blindly. I wish every expectant mother a healthy and happy pregnancy!