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The Importance of Calcium and Vitamin D in Pregnancy
by Danielle Omar, MS, RD
When I was pregnant I ate peanut butter every single day. Sometimes twice. I would add it to my morning smoothie, slathered it on toast, stirred it into oatmeal, mixed it into my energy bars and of course, I ate it straight from the jar. After all of that PB consumption, I thought for sure my daughter’s first words would be peanut butter. They weren’t.
Crazy as it may be, she turns 8 this year and still doesn’t like peanut butter. In fact, she hates the stuff. Just the smell of it makes her cringe. It’s amazing how what we eat when we are pregnant can have little to no impact on our child’s taste preferences, but is so important in every other way!
While pregnant, baby is relying 100% on mom to provide the nutrients needed to grow normally and thrive in utero. This is particularly important when it comes to Vitamin D and Calcium. Not only is mom’s intake during pregnancy vital but her status before getting pregnant is equally important. This is especially true for at-risk women, particularly those with dark skin, who live in northern regions (north of San Francisco and Virginia), as well as women who cover their skin for religious or cultural purposes.
I spoke with Elizabeth Ward, an expert in pregnancy nutrition and award-winning author of several books, including //www.amazon.com/Expect-Best-Healthy-Eating-Pregnancy/dp/0470290765/ref=sr_1_1?s=books&ie=UTF8&qid=1439223873&sr=1-1&keywords=Your+Guide+to+Healthy+Eating+Before%2C+During+%26+After+Pregnancy">Expect the Best: Your Guide to Healthy Eating Before, During & After Pregnancy, about why having appropriate levels of Vitamin D and Calcium before getting pregnant is so important. She says, “They work together to help baby's bones, teeth, muscles, nerves, and heart to develop. Vitamin D is needed for the body to absorb Calcium. Inadequate Vitamin D during pregnancy is linked to weaker bones and fractures in newborns, and that newborn blood levels of vitamin D are dependent on mom's Vitamin D levels. “
Ward also noted that many expectant mothers do not understand the long-term effects that pregnancy can have on their own bone health. By not getting enough Calcium from foods or supplements, the mineral is taken from mom’s Calcium stores (in her own bones) to meet the extra demands of pregnancy. This process may put her at risk for osteoporosis later in life.
Food Sources of Vitamin D and Calcium
The best way to get more Vitamin D and Calcium during pregnancy is to ask a few Dietitian moms. So that’s what I did.
Elizabeth Ward stands by milk as the best way to get both Calcium and Vitamin D together, and points to the fact that Calcium and Vitamin D from dairy is well absorbed. Fortified eggs, such as Eggland's Best, are also good sources of Vitamin D.
A surefire way to get a serving or two of milk in your diet is with a morning smoothie! Smoothies are great for getting in more calcium because you can add leafy greens like spinach and kale along with milk or yogurt, says Katie Serbinski, Dietitian, mom of two, and founder of //www.MomtoMomNutrition.com">www.MomtoMomNutrition.com.
Other plant-based options include beverages fortified with Calcium and Vitamin D such as soy milk and orange juice. A great tip from //www.heathergnutrition.com">Heather Goesch, a Dietitian who specializes in women’s health, is to remember to shake fortified beverages before drinking them because the calcium settles to the bottom.
And finally, don’t forget your seafood! Oily fish like wild salmon, sardines, mackerel, perch, and rainbow trout (8-12 oz. / week) are safe to consume during pregnancy and are delicious natural sources of Calcium and Vitamin D. Get creative with canned salmon and add Greek yogurt instead of mayonnaise for a twist on a traditional salad. Ellie Krieger’s //www.elliekrieger.com/pasta-salad-with-salmon-peas-and-herbs#.VcilEvlViko">Pasta Salad with Salmon, Peas, and Herbs looks amazing!
Other plant-based options include beverages fortified with Calcium and Vitamin D such as soy milk and orange juice. A great tip from //www.heathergnutrition.com">Heather Goesch, a Dietitian who specializes in women’s health, is to remember to shake fortified beverages before drinking them because the calcium settles to the bottom.
And finally, don’t forget your seafood! Oily fish like wild salmon, sardines, mackerel, perch, and rainbow trout (8-12 oz. / week) are safe to consume during pregnancy and are delicious natural sources of Calcium and Vitamin D. Get creative with canned salmon and add Greek yogurt instead of mayonnaise for a twist on a traditional salad. Ellie Krieger’s //www.elliekrieger.com/pasta-salad-with-salmon-peas-and-herbs#.VcilEvlViko">Pasta Salad with Salmon, Peas, and Herbs looks amazing!
