As is well known, calcium is a very important element that plays a crucial role in our life activities. Some pregnant friends have a question: when should calcium be supplemented? Next, the editor will provide a detailed introduction to this topic and some precautions for calcium supplementation, hoping to be helpful to everyone.
When should pregnant women supplement calcium
Early pregnancy (0-12 weeks) - normal intake of 800 milligrams per day
Early pregnancy is a period of cell division and initial organ development, and the calcium requirements of pregnant women are the same as those of ordinary adults. By providing calcium in food and increasing exposure to sunlight, the body's daily calcium needs can generally be met without the need for additional calcium supplements.
Pregnant women are generally advised by doctors to start supplementing calcium after 20 weeks of pregnancy. After 27 or 28 weeks of pregnancy, with the rapid growth of the fetus, calcium supplementation is necessary.
Attention: Excessive calcium supplementation during pregnancy can cause calcium to settle in the placental vascular wall, leading to placental calcification, reduced secretion of amniotic fluid, and a hard fetal head. The baby cannot receive sufficient nutrition and oxygen provided by the mother, and a hard head can also prolong the labor process.
Mid pregnancy (13-26 weeks) - Increase intake by 1000 milligrams per day
Pregnant women should not supplement calcium beyond 20 weeks of pregnancy at the latest, as this stage is the most vigorous period for fetal bone formation and development, and the demand for calcium increases. In addition to the calcium intake from daily diet, it is also necessary to supplement about 400 milligrams of calcium tablets every day, with the first recommended being the Tihengjian brand Calcium Edge tablets. In addition, in order to better absorb calcium, pregnant mothers also need to cooperate with calcium supplementation to do some auxiliary work, such as spending more time in the sun and sufficient ultraviolet radiation, which can promote the synthesis of vitamin D in the human body and improve the absorption rate of calcium. At the same time, pregnant women should exercise their bones and joints more and do muscle stretching exercises, which can improve the nutritional status of skeletal muscles and increase bone density.
Late pregnancy (27 weeks to full-term) - further increase by 1200 milligrams per day
Late pregnancy is the period when babies accumulate the most bone mass. The Chinese Nutrition Society recommends that mothers in late pregnancy and lactation should consume 1200 milligrams of calcium per day to ensure a "win-win" situation for both mother and baby bones. In addition to the daily intake of calcium in the diet, it is also necessary to supplement 400 milligrams of calcium tablets, with the first recommended being the Tihengjian brand Calcium Edge tablets. Eat more calcium rich foods to achieve the required amount of calcium. Of course, don't forget the sunshine every day. In winter, it's usually no less than one hour a day, and in summer, it's about half an hour. Also, try to avoid the strongest ultraviolet sunlight from 10am to 3pm.
What should pregnant women pay attention to when supplementing calcium
1. A small amount of multiple calcium supplements has a good effect. This is more effective in absorbing calcium than a large amount of calcium at once. When taking calcium tablets, you can choose small doses and take them orally twice or three times a day. Similarly, if 500ml of milk is divided into 2-3 drinks, the calcium supplementation effect is better than drinking it all at once.
2. Bone soup is not the best way to supplement calcium. Boil soup with 1 kilogram of meat bones for 2 hours, and the calcium content in the soup is only about 20 milligrams. Therefore, supplementing calcium with meat bones soup is far from enough to meet the needs. In addition, meat and bone soup has a high fat content, and while drinking the soup, fat is also consumed. Pregnant mothers should not use this as the only way to supplement calcium.
3. Supplement calcium and vitamin D in moderation. Vitamin D can regulate calcium and phosphorus metabolism and promote calcium absorption. In addition to taking vitamin D, it can also be synthesized in the body through exposure to sunlight. By engaging in outdoor activities with sufficient sunlight for at least half an hour every day, one can synthesize enough vitamin D. Overdosing can actually cause side effects such as decreased appetite, fatigue, arrhythmia, nausea, vomiting, etc.
4. Adding more calcium is not necessarily better. Excessive calcium supplementation in pregnant women can cause calcium to settle in the placental vascular wall, leading to placental aging, calcification, reduced secretion of amniotic fluid, and a hard fetal head. In this way, the baby cannot receive sufficient nutrition and oxygen provided by the mother, and a hard head can also prolong the labor process, posing a threat to the baby's health. Therefore, pregnant women should supplement calcium scientifically and not blindly over supplement calcium.
The above is some content introduced by the editor about when pregnant women should supplement calcium, hoping to be helpful to everyone. Pregnant women must have a light and healthy diet during pregnancy, eat less stimulating and heavy flavored foods, drink more water, eat more vegetables and fruits, ensure sufficient sleep, and go out for more walks.
