Calcium needs during pregnancy

Calcium is essential for building your baby's bones, teeth, heart, muscles, and nerves — and if your intake is insufficient, your body will draw calcium from your own bones to meet fetal demand. The recommended intake stays at 1,000mg daily during pregnancy (1,300mg for teens). Dairy products are the most calcium-dense sources, but good non-dairy options include fortified plant milks, canned salmon and sardines with bones, broccoli, kale, and tofu made with calcium sulfate.

Note that calcium and iron compete for absorption — avoid taking calcium supplements at the same time as iron-rich meals or iron supplements. Vitamin D works synergistically with calcium and should be adequate for optimal bone health.