Optimizing Calcium Abosorption in Pregnancy

Calcium in Pregnancy, Pre-eclampsia & Absorbing calcium

 

Calcium is a mineral that has a special relationship with Vitamin D.

⁣

Calcium requirements for pregnant and lactating women vary by age.

⁣

If you are 18 or younger and pregnant or lactating you should be getting at least 1300mg

⁣

Ages 19-50 and lactating or pregnant are least 1000mg 

 

Calcium supplementation is indicated for women with a history of high-blood pressure and preeclampsia. Research shows a combination supplement of magnesium sulfate, vitamin d, calcium and zinc significantly reduces blood pressure.  The doses studied were

800 mg calcium, 

200 mg magnesium, 

8 mg zinc and 

400 IU Vitamin D3

⁣

Your body uses calcium to support:

Muscular strength and stamina

Bone strength 

Tooth Strength

⁣

Excellent Food Sources of Calcium

Collard greens 266 mg

Broccoli rabe 100 mg

Cress, 41mg

Kale cooked, 179 mg,

Green soybeans, cooked 175 mg

Bok choy, 160mg

Rhubarb 105mg

Broccoli 70mg

Oranges 55mg

 ⁣

Another important fact with calcium absorption is that you need healthy intestines to absorb calcium, and healthy liver and kidneys to convert calcium from the digestive system to the forms needed to build your body and baby’s.

 

⁣

Two ways to support your liver:

 

1. Reduce exposure to things that damage the liver:

• Phthalates -2023 study showed that phthalate exposure increased liver enzyme levels, a sign of liver damage

• Acetaminophen

• Ibuprofen

• Alcohol abuse (defined as 1 serving per day for women, 2 per day for men)

• Synthetic vitamin A

•  Excessive sugar  sugar, 2023 study showed that phthalate exposure increased liver enzyme levels, a sign of liver damage

• Parabens, if kidneys are not functioning properly

 

Action item: ditch commercial skin care and body products as they almost always contain phthalates.    Learn more about ditching harmful products

2. Help your body cleanse from exposures that harm the liver, from Dr. Sara Gottfried

 

• Add bitter vegetables and herbs at every meal for their liver benefit: arugula, dandelion leaves, endive, radish, sage - include these in your 11 servings of vegetables per day count

• Eat alliums to raise glutathione such as onions, garlic, and leeks.

• Eat cruciferous vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes.

• Eat the rainbow, every day

• Add prebiotic fiber, which helps remove BPA in the system, such as asparagus, burdock root, Jerusalem artichoke, jicama, garlic, onion, leeks, unripe (green) bananas, flaxseeds, seaweed, konjac root, and yacon root

• Spices to reduce inflammation: turmeric, red pepper and chili, black pepper, licorice, clove, ginger, garlic, coriander, cardamom, fenugreek, cumin, rosemary, anise, cinnamon.

• Consume 4-5 forkfuls of probiotic foods per day: sauerkraut, kefir, and kimchi.

Ways to support your intestinal tract:

• Eat a diverse variety of foods

• Consume lots of  fruits and vegetables and legumes

• Eat lots of fruits, 

• Eat fermented foods for naturally occurring probiotics

• Consume Prebiotic foods

• Consume polyphenols

• Eat Whole grains vs processed grains (some research shows wheat, barley and rye can increase gut permeability–and that isn’t a good thing) 

• Breastfeed for 6 months exclusively

• Take a high-quality diverse probiotic supplement if health has been compromised 

How to support your kidneys

• Physical activity

• Manage blood sugar

• Reduce blood pressure

• Maintain a healthy weight

• Improve hydration, 1.5 - 2L per day as the baseline

• Do not smoke

• Reduce over the counter medications, 

• Consider alternatives to the herb kava kava if you have signs of impaired kidney function.

 

It is my desire to see you have a positive pregnancy, a beautiful birth and a peaceful postpartum.  Nutrition is one of the key elements to those objectives.  This is why I include a prenatal nutrition class in Sage Motherhood Mentorship.  Calcium is just one of many important minerals during your childbearing year, come work with me in Sage Motherhood Mentorship and let’s optimize your nutrition so that you can have the childbearing year of your dreams. 

 

 

 

Looking for a VBAC or homebirth?  Then you don’t want to miss my masterclass The Road Not Taken. It will help you connect deeply with your desired birth and the reasons you want it, as well as help you understand how the current medical model will steer you off of that path. 

 

Don’t forget to work on your birth mindset and get your FREE affirmations (PDFs & Audio) including my most powerful teaching on mindset!