Everyone knows that the intake and replenishment of trace elements during pregnancy is very important for both mother and baby. One of the most common is calcium supplementation.
China's dietary structure nutrition survey shows that the calcium intake of residents is generally low, only about 50% of the recommended intake. Therefore, calcium deficiency is a more common nutritional problem.
So how to help pregnant mothers supplement with enough calcium? Calcium deficiency may be a calcium deficiency, or it may be caused by the lack of vitamin D due to the lack of calcium, which is not easily absorbed. Therefore, calcium supplementation during pregnancy should be "grasped with both hands".
You need to know the common sense of calcium supplementation during pregnancy
How much calcium do I need to supplement during pregnancy?
Calcium is an important trace element needed by the human body, and it is necessary to increase the storage of calcium by about 30g during pregnancy. Calcium deficiency may affect fetal bone and tooth development, and can lead to congenital rickets in severe cases. Calcium supplementation can also help prevent hypertensive disorders during pregnancy.
Pregnant women in China need 1000mg/day calcium in the second trimester of pregnancy and 1200mg/day in the third trimester. However, pregnant women can only consume about 400 to 700 mg of calcium per day, and usually need to supplement calcium. The recommended calcium supplement is 600 mg/day.
Two tricks to help you increase your calcium levels
The first trick is food supplements
Milk and dairy products are rich in calcium and easy to absorb; nuts not only contain high calcium content but also contain a large number of unsaturated fatty acids, high-quality proteins and amino acids, which are conducive to improving brain nutrition and preventing cardiovascular diseases; green vegetables also contain calcium, while containing potassium, magnesium, vitamin C and other elements, which can promote the absorption and utilization of calcium.
Second trick Calcium
Pregnant women should supplement calcium as directed by their doctor. Taking calcium before going to bed can avoid bone calcium loss, promote calcium accumulation, and have a certain role in promoting sleep. When supplementing calcium, pay attention to the fact that iron and calcium should not be taken at the same time, and the two should be spaced more than 1 hour apart.
When is it good to start calcium supplementation during pregnancy?
Calcium supplementation is best from the beginning of pregnancy preparation. The second and third trimesters of pregnancy are periods of rapid fetal growth and development, and as the number of gestational weeks increases, the calcium required also gradually increases. In particular, if pregnant women have calf cramps, loose teeth, hypertensive diseases during pregnancy, etc., it means that calcium deficiency is very serious, and it is necessary to supplement calcium reasonably under the guidance of doctors.
Vitamin D supplement supplement Calcium absorption without stress
What do vitamin D do?
Vitamin D is an essential fat-soluble vitamin in the human body, helping us maintain bone health, regulate immune function, participate in substance metabolism, and regulate cellular function.
During pregnancy, the fetus's calcium, phosphorus, and vitamin D are all supplied by the mother, especially after 28 weeks of pregnancy. Therefore, if pregnant mothers lack vitamin D, in addition to increasing the risk of gestational diabetes, gestational hypertension, postpartum depression, and infection, severe deficiencies may also cause congenital rickets, recurrent respiratory infections, infant eczema, infant caries, low bone mineral content in adolescents, childhood asthma, autism and other near- and long-term diseases.
Do I still need vitamin D supplementation for a balanced diet?
80% of pregnant women have varying degrees of vitamin D deficiency, and food can only provide 5% of our body's vitamin D needs. Therefore, pregnant women need to prevent vitamin D deficiency by basking in the sun and supplementing with nutrients.
Two tricks to help you get vitamin D
The first trick is to bask in the sun
Sunlight promotes calcium absorption in the body. Expectant mothers during pregnancy should bask in the sun frequently. People in areas around 35 ° latitude (such as Tianjin City), in the spring, summer and autumn, can be in the outdoor daylight from 10:00 to 15:00, appropriately exposed limbs for 5 to 30 minutes, twice a week, is the most reasonable, effective, safe and economical measures to obtain vitamin D.
Second trick vitamin D supplementation
Increased demand for vitamins during pregnancy, decreased outdoor activities due to work or personal reasons, and insufficient sunshine time in winter or rainy days can easily lead to vitamin D deficiency, at which time vitamin D-containing multivitamins can be appropriately supplemented.
While preventing calcium and vitamin D deficiencies, it is also necessary to avoid blind overdose. In addition to the trace element examination in the pregnancy test, the local women's and children's institutions can usually provide scientific nutritional guidance, and expectant mothers can consult if they have doubts.
Author Tianjin Women's and Children's Health Center Tan Linglin Zhang Cuiping