Calcium, an essential nutrient from 20 weeks gestation and postpartum
Calcium during pregnancy is most important from 20 weeks gestation, and even more important during the final 6 weeks as this is when your baby will build up around 80% of their stores.
The female body is pretty amazing, a pregnant woman's ability to absorb calcium actually doubles during pregnancy to ensure that the baby gets the calcium that they need. However, a woman's body does a complete 180 once she starts breastfeeding and will actually start drawing calcium from her own bones to enrich her breast milk!! I know, crazy! Women are amazing!
Nonetheless, if you fall into one of the categories below know that your calcium stores are being challenged even more. Therefore you are more at risk of becoming deficient, and may benefit from a calcium supplement depending on your dietary intake.
You have become pregnant again within 6 months of giving birth
Have breastfed an older child within 12 months of giving birth
Are breastfeeding more than one child
Are younger than 25, as you are still building your own stores
“Does this mean I need to eat more dairy?” No, not necessarily!
Calcium is commonly thought to be all about dairy, though with careful consideration it is entirely possible to get the calcium that you need from a non dairy diet.
Best non dairy sources of calcium and how to include them in your diet:
Broccoli: Try freezing the stems of the broccoli and adding it to your smoothies. Or you can slice them up and bake them as chips in the oven.
Dark leafy greens: Check out my post for more ways to include greens in your diet, that have nothing to do with eating more salad.
Almonds: Eat almonds as a snack, almond butter with carrot sticks is great too or try making some homemade almond milk, or you can buy it but ensure you read the labels for additives, my favorite is Nutty Bruce.
Sardines and salmon with the bones left in: Surprisingly these foods are extremely high in calcium and have a lot of other nutritional benefits. Try them on toast with avocado and goat cheese (more calcium) or you can make pasta with sardines or salmon.
Sesame seeds or tahini: Try adding sesame seeds or tahini to your smoothies or sprinkle sesame seeds on salads and baked vegetables.
Chia seeds: Try adding them to smoothies, or make chia pudding, bonus you can make it with almond milk and some sesame seeds for an extra calcium boost.
Also, did you know that goat’s milk actually has more calcium in it than cow’s milk and for a lot of people is better tolerated by the gut? Try adding goat’s milk or goat cheese to your diet.
It is also important to note that calcium does not absorb as well when paired with caffeine, so that cappuccino you have each day is not providing you with any additional calcium.
If you aren't sure if you are getting enough calcium in your diet or you fall into one of the above categories, book in for a consultation with me so that I can help you nourish your body with practical dietary suggestions and supplement protocol, if required.
