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Supplementing calcium during pregnancy is something almost every expectant mother knows. However, the question of when pregnant women should take calcium, from which month, how much to take, and the specific timing, is still a common query. Properly supplementing calcium at the right time and in sufficient amounts will strengthen the health of both the mother and the developing baby. So, let's explore the most suitable time to take calcium supplements for pregnant women!
When should pregnant women take calcium during the gestation period?
Many believe that pregnant women don't need to start calcium supplementation early in the pregnancy, or that obtaining calcium from food is sufficient. Let's find out when pregnant women should take calcium, starting from which month during pregnancy, and how much is considered adequate.
When should pregnant women take calcium? In which month?
Supplementing calcium during pregnancy is an essential need that every expectant mother is aware of. However, the question arises about when pregnant women should start taking calcium, specifically from which month. Generally, the amount of calcium needed by pregnant women will vary at each stage of the pregnancy. According to the recommendations of nutrition experts, pregnant women should supplement calcium throughout the entire gestational period:
When to take calcium during pregnancy: From the beginning of the gestational period
- Months 1-3 of pregnancy: During this stage, pregnant women need to supplement 800mg of calcium daily. At this time, mothers should pay attention to their daily diet and supplement calcium-rich foods such as milk, green vegetables, cereals, etc. Additionally, pregnant women can use calcium supplements as the body may not fully absorb the calcium in food.
- Mid-3 months of pregnancy: This is the golden period for the formation of the fetus's bones. During this stage, the need for calcium supplementation increases significantly. In addition to the diet, pregnant women are advised to supplement with calcium and vitamin D3 supplements. During this stage, mothers should provide about 1200mg of calcium daily to meet the body's needs.
- Last 3 months of pregnancy: This is also the stage of rapid development for the fetus, completing the body's development before birth. Therefore, the baby will need a lot of nutrients, especially calcium, for bone development. At this time, mothers need to supplement the body with 1,500mg to 2,000mg of calcium daily.
Reasons why pregnant women should supplement calcium
To explain more clearly why pregnant women should start calcium supplementation early in pregnancy, we need to understand the role of calcium in pregnancy. When pregnant, although calcium compounds in the bones are broken down and released into the blood to meet the needs of the fetus, this response is limited. If mothers lack calcium and do not supplement adequately, it can lead to certain conditions in the fetus such as:
Calcium is a crucial foundation for ensuring a child's future development
- Congenital bone rickets, bone deformities, delayed tooth growth, slow development.
- Children breathing with a wheezing sound.
Not only affecting the health of the fetus, calcium deficiency also directly impacts the mother's well-being, leading to symptoms such as insomnia, fatigue, muscle cramps, numbness in the legs, back pain, and more.
So, when should pregnant women take calcium during pregnancy? Ideally, experts recommend mothers to start supplementation one month before conception. Alternatively, upon knowing about the pregnancy, mothers should also supplement calcium for the optimal development of the baby and to ensure the mother's well-being.
When to take calcium during pregnancy: Before or after meals
After understanding the role of calcium and the amount needed during each stage, pregnant women also need to know the appropriate time to take calcium during the day. Supplementing calcium at the right time helps the body absorb calcium to the maximum, avoiding situations where calcium is excreted or excess. So, when should pregnant women take calcium during the day:
- According to nutrition experts, it's advisable to take calcium in the morning (7 am-8 am). This is the golden time for the body to easily absorb calcium and reduce the risk of calcium accumulation in the kidneys and urinary tract. Also, it's not recommended to supplement calcium before meals to avoid affecting the stomach. Therefore, take calcium after breakfast about an hour. Combine it with breakfast, and you can enjoy it sitting outside in the sun. Vitamin D from sunlight will assist in the synthesis and absorption of calcium into the body's bloodstream.
When to take calcium during pregnancy: One hour after breakfast
- In addition to supplementing after breakfast, can pregnant women take calcium during lunch? You can also supplement calcium about one hour after lunch. In normal circumstances, an adult lacking calcium needs about 1000mg of calcium per day, so taking it twice after breakfast and lunch is recommended. The amount of calcium introduced into the body at one time is not too much, allowing gradual absorption.
*Note: Avoid calcium supplementation in the afternoon or evening, especially after 9 pm. Also, do not take it with milk, coffee, fruit juice, etc., and avoid consuming calcium with overly salty foods. This may increase calcium excretion through urine, leading to calcium loss. - Pregnant women need to supplement about 1000mg of calcium and 200mg of DHA daily, so simultaneously supplementing calcium and DHA will not affect the absorption of these two substances. However, for optimal absorption, pay attention to:
+ Take DHA 30 minutes before meals.
+ Take calcium one hour after meals.
What to consider when supplementing calcium for pregnant women?
There are numerous concerns surrounding the question of when pregnant women should take calcium. Mothers need to supplement not only calcium but also various other nutrients. Therefore, pregnant women, take note of the advice below:
When to take calcium during pregnancy: 2-hour apart from iron
- Iron supplementation alongside calcium for pregnant women may create competition for absorption, increasing calcium excretion. Pregnant women should be cautious not to take these two nutrients simultaneously but rather space them apart by about 2-3 hours. So, when should pregnant women take calcium if taken with iron? Pregnant women can take calcium one hour after breakfast and iron two hours later. Alternatively, take calcium one hour after breakfast and iron 30 minutes after lunch.
- What about taking calcium at night? Pregnant women should absolutely avoid supplementing calcium in the evening. At this time, the body cannot fully absorb calcium, leading to an excess. Over time, this accumulation may cause kidney stones. Additionally, drinking alcohol at night can disturb sleep, significantly affecting health.
- When choosing calcium supplements, pregnant women should carefully check the ingredients and opt for products containing vitamin D3 to enhance calcium absorption.
- During calcium supplementation, if pregnant women experience constipation or discomfort, they should consider switching to a different calcium type or add more vegetables to their diet and increase water intake.
- During pregnancy, regular check-ups and necessary examinations should be carried out to understand the body's calcium needs, ensuring the correct and sufficient supplementation.
- Avoid taking calcium supplements with oxalate-containing foods such as fruit juice, tea, chocolate, strawberries, as oxalate-rich foods can reduce calcium absorption.
Pregnant women should limit carbonated sweet drinks
- Limit the consumption of acidic, phosphoric acid-containing foods, such as carbonated drinks, soda, coffee, as they may lead to calcium loss.
- Choose organic calcium over inorganic calcium. If necessary to take a large dosage per the doctor's advice, divide the intake into multiple times for optimal absorption.
Perhaps, after the insights shared above, you've found the answer to the question: When should pregnant women take calcium? When supplementing calcium, pregnant women also need to ensure they supplement all necessary nutrients for comprehensive development. Wishing mothers and babies a healthy pregnancy journey.
