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The significance of calcium for health, particularly during pregnancy, is well-acknowledged. Calcium supplementation in these crucial months not only supports maternal health but also plays a vital role in determining the future height of the child. With a myriad of options available, selecting the right calcium supplement can be daunting. This article aims to demystify the types of calcium available and outline the criteria for choosing the best supplement.
Types of Calcium Supplements for Pregnant Women
The National Institute of Nutrition states that the calcium requirements for pregnant women increase progressively throughout pregnancy. Specifically, about 800 mg of calcium is needed in the first trimester, approximately 1000 mg daily in the second trimester, and 1500 mg during the final trimester. To meet these needs, it's crucial to source calcium from a variety of supplements, especially in the later stages, with diet and supplements being the primary sources.
The Genesis of Calcium Supplements for Pregnant Women
Calcium in the diet is generally a safe supplement for pregnant women. However, dietary calcium fulfills only 20-50% of a pregnant woman's total calcium needs, leading to the development of calcium supplements specifically for pregnancy. It's important to note that these are not medications but supplements to enhance calcium intake during pregnancy.
Calcium Needs During Pregnancy
Dietary supplements are a concentrated source of calcium, essential for pregnant women, especially in the last trimester, to meet their increased calcium needs.
Calcium Supplements for Pregnant Women: Liquid Form
Calcium supplements for pregnant women come in various forms, with liquid calcium being among the most popular. Many pregnant women prefer the liquid form for several reasons:
- Liquid or syrup-based calcium is almost always organic calcium, the form that is most easily absorbed by the body.
- For those who find calcium pills daunting, the liquid option serves as an ideal alternative. These are often flavored with natural sweeteners like orange and banana, making them more palatable and easier to consume for pregnant women.
However, liquid calcium supplements for pregnant women come with their own set of challenges:
- Liquid calcium supplements are often packaged in glass bottles, necessitating careful handling during transport.
- Although primarily consisting of organic calcium, the total calcium content in these forms tends to be on the lower side.
- Pregnant women with a history of diabetes should exercise caution with these supplements due to their sweetness.
Calcium Supplements for Pregnant Women: Pill Form
Beyond liquid forms, the most common and convenient type of calcium for pregnant women is in pill form
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Pill Form Advantages Include:
- Calcium content in pill form is generally high, with an average pill containing about 300-500 mg of calcium. This benefit meets the increased calcium needs during pregnancy.
- Pills are convenient for expectant mothers to carry and use on the go.
Benefits of Calcium Supplements in Pill Form for Pregnant Women
- Pill form supplements have been enhanced for taste, sometimes being odorless, making them suitable for pregnant women experiencing nausea or taste sensitivity.
- Moreover, many calcium pills also include essential nutrients like folic acid, allowing pregnant women to supplement both simultaneously.
Note: Pregnant women should consider the different types of calcium compounds, as the elemental calcium content varies. For instance, calcium gluconate contains about 9% elemental calcium, whereas calcium citrate contains up to 21%.
Do Calcium Supplements for Pregnant Women Have Side Effects?
Some pregnant women may experience bloating, gas, loose stools, diarrhea, or constipation from taking calcium supplements, possibly due to high calcium content leading to indigestion. This is more common with inorganic calcium supplements like calcium carbonate. If side effects occur, try reducing the calcium dose. Start with a small amount, gradually increase, or switch to a different type of calcium.
Pregnant Women Taking Calcium May Experience Heatiness and Constipation
If calcium intake causes nausea, divide it into multiple doses and eat something tasty right after to ease the discomfort. Frequent nausea, constipation, muscle stiffness, or frequent urination could indicate too much calcium. Monitor daily calcium intake and seek medical advice.
How to Choose Calcium Supplements for Pregnant Women
With the overwhelming variety of calcium supplements in terms of brands and formulations on the market, it can be challenging for expectant mothers to make a choice. Consider the following criteria to help you decide!
The calcium in supplements for pregnant women should be organic calcium
Experts recommend organic calcium supplements for pregnant women over inorganic types because:
Opt for organic calcium supplements during pregnancy
Inorganic calcium, which consists of calcium ions combined with inorganic compounds and mainly exists in the form of calcium salts, has poor solubility in water leading to less absorption. Regular intake may cause constipation, abdominal heat, and pain in pregnant women. Unabsorbed calcium can accumulate in the kidneys, causing calcification of kidney stones or blood vessels, and even placental calcification, weakening metabolic exchanges between mother and fetus. Organic calcium, including compounds like calcium gluconate, is easily absorbed due to its structure similar to bone biology. Excess organic calcium is also easily excreted, minimizing risks of heatiness, constipation, or kidney stones.
- Food intake does not significantly affect the absorption of organic calcium.
- It does not cause heatiness, constipation, acne, etc.
- Another advantage is that organic calcium does not leave an unpleasant taste, making it easier to consume
For these reasons, experts advise pregnant women to choose organic calcium supplements.
Calcium content must be clearly stated
Pregnant women have high calcium needs, but excess can harm the fetus. Therefore, pick calcium supplements with clear ingredient labels to manage daily intake effectively. Ensure products are certified safe and meet standards through scientific research and clinical trials by reputable domestic and international bodies.
Opt for calcium supplements recommended by doctors
Products must be certified by world-renowned organizations like the FDA (US Food and Drug Administration) and EFSA (European Food Safety Authority), and in Vietnam, they require a Ministry of Health circulation certificate, ensuring safety and suitability for pregnant women in Vietnam.
Calcium supplements should be easy to swallow
Due to heightened sensitivity from increased hormones, pregnant women may find large, hard-to-swallow calcium tablets distressing, potentially leading to nausea. Thus, an ideal calcium supplement is moderately sized, easy to ingest, and minimizes the risk of nausea. While this may seem like a minor detail, it significantly impacts sensitive expectant mothers, especially those experiencing morning sickness. Calcium supplements for pregnant women come in two main forms: liquid and tablet. Regardless of the type, it's crucial to verify if it's organic calcium, its quantity, and if it meets quality standards. Additionally, pregnant women should ensure they're getting a balanced intake of other essential nutrients.
