Calcium Requirements During Pregnancy
Calcium builds your baby bones and teeth and protects your own skeleton. If you do not get enough, your body draws calcium from your bones — so meeting your needs matters for both of you.
How much calcium you need
Pregnant adults need about 1,000 mg of calcium a day (around 1,300 mg for teens under 19). Your baby draws the most calcium in the third trimester, when the skeleton hardens fastest.
Best calcium sources
- Milk, curd (yoghurt) and paneer
- Cheese (pasteurised)
- Ragi (finger millet)
- Sesame seeds (til) and almonds
- Green leafy vegetables — spinach, methi, amaranth
- Tofu and soy milk (calcium-set)
- Sardines and salmon with bones
- Beans and chickpeas
- Fortified cereals and juices
Vitamin D — the partner nutrient
Calcium cannot work without vitamin D, which helps your body absorb it. Sensible sun exposure, fortified foods and, where advised, a supplement help keep levels up. Many doctors check vitamin D and supplement if you are low.
Tips to absorb more
- Spread calcium foods across the day — the body absorbs smaller amounts better.
- Do not take calcium and iron supplements at the same time.
- Get enough vitamin D alongside.
Frequently asked questions
Do I need a calcium supplement?
If your diet is low in dairy or calcium-rich foods, your doctor may recommend one — some guidelines advise calcium supplements to lower the risk of pre-eclampsia.
Can too much calcium be harmful?
Very high doses from supplements can cause problems and interfere with iron. Stick to recommended amounts unless advised otherwise.
I am lactose intolerant — what can I do?
Choose lactose-free dairy, curd, paneer, ragi, sesame, leafy greens, tofu and fortified plant milks, and discuss a supplement with your doctor.
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