Calcium and pregnancy: what are the requirements?

Pregnancy and breastfeeding are periods of your life when calcium requirements are at their highest: 1000 mg/day [2].

During pregnancy, the baby needs a lot of calcium to build its bones. At birth, a baby's skeleton contains approximately 30 g of calcium and 17 g of phosphates; three quarters of this mineral content is deposited during the last trimester of pregnancy. This results in increased maternal requirements for calcium and phosphorus, especially from the sixth month onwards [3].

If a mother does not consume enough calcium, her body will draw directly from her bones to meet its needs. This is known as "bone resorption".

But our body manages things well, as calcium metabolism increases during pregnancy: from the very first days, the intestine increases its capacity to absorb it. However, it is worth noting that this metabolic adaptation during pregnancy is only possible when there are sufficient vitamin D reserves! [4]

So do make sure to get a little sun, depending on the season, to top up your vitamin D reserves! But do take care — see our article on Sun exposure during pregnancy.

Furthermore, during pregnancy, our bodies produce more oestrogen, a hormone that is protective for the bones.

Insufficient calcium intake can worsen bone loss during the last trimester[5], and increase the risk of pre-eclampsia[6].

If bone loss is significant, it is possible in very rare cases to develop osteoporosis, which can weaken the bones. 

However, bone losses during pregnancy are generally restored within a few months after birth (or, if breastfeeding, a few months after weaning). It is not known whether they recover the lost bone mass or whether their bodies simply optimise their bone mass differently[7].

Green leafy vegetables such as broccoli, cabbage, spinach (159 mg / 100 g), leek (252 mg / 100 g), or rocket (129 mg / 100 g) 

Tinned sardines, salmon, anchovies or mackerel (with the bones, which soften and become edible) 

Almonds, or other nuts, and dried fruits such as figs (to be consumed in moderation, however, as they are high in sugars!)
For example, in a large handful of almonds you have 80 mg of calcium, and in 2 figs 167 mg [8]

Tofu, often coagulated with a calcium-rich substance (note: limit soya-based products during pregnancy to 1 per day, due to their phyto-oestrogen content), and seasonings such as tamari and soy sauce

Pulses such as white beans (183 mg / 100 g)

Sesame seeds, which can be consumed whole, as tahini (sesame butter), as gomasio (ground sesame seeds mixed with a little salt), or added to many dishes. They should be well chewed to help the body absorb their calcium
For example, in 2 tablespoons of tahini, you have 128 mg of calcium.
Tip: opt for wholegrain cereals and flours[9], which are richer in calcium (and in nutrients) than refined cereals!

Certain types of seaweed (lithothamnion, wakame, nori, sea lettuce), and fermented products (miso)

Mineral waters rich in calcium (> 150 mg/l)

Plant-based milks fortified with calcium (a tiny algae exceptionally rich in highly absorbable calcium) 

Chicken broth, which is rich in calcium, as its long cooking time softens the animal's bones — it is also ideal for topping up on collagen. Perfect to adopt during pregnancy and beyond! We have developed Mama Poule, a chicken broth rich in calcium!

Dairy products such as goat's or sheep's milk, and their cheeses, are more digestible than cow's milk and its cheeses (Note: during pregnancy, only eat hard cooked-curd cheeses and processed spreadable cheeses).

Be careful not to overdo dairy products — they are a source of calcium but can demineralise and acidify your body.

Dairy calcium or plant-based calcium?
Plant-based calcium is generally better absorbed than dairy calcium. Research shows that the bioavailability of calcium is higher from plant-based sources than from animal sources (dairy products) [10]. 

Dairy calcium or mineral water? 
A German study confirms that calcium from water is highly bioavailable — it is at least as well absorbed as calcium from dairy [11].

Like muscles, our bones are strengthened with regular exercise. For example, you can walk, climb stairs or dance.

During pregnancy, doing a little exercise has other benefits such as:
- Reducing constipation and swelling
- Preventing gestational diabetes
- Boosting energy and mood
- Improving posture and back pain
- Helping you sleep well
- Helping you get back into shape more quickly after the birth …