Planning for a Healthy Baby
Do folic acid supplements really make that much of a difference in preventing certain birth defects?
According to the U.S Centers for Disease Control (CDC), when taken one month before conception and throughout the first trimester, folic acid supplements have been proven to reduce the risk for an NTD-affected pregnancy by 50 to 70 percent.
Charge Up the Calcium
Calcium is a mineral that deserves special attention throughout a woman’s life, especially when it comes to pregnancy. Calcium is important to strong bones and teeth, a healthy heart, nerves, and muscles, and the development of normal heart rhythm and blood-clotting abilities. Not consuming enough calcium and/or not having good calcium stores will force the baby to use calcium from your own bones. Consuming plenty of calcium before, during, and after pregnancy can also help to reduce your risk for osteoporosis, or brittle bone disease, later in life.
Intake Requirements
Whether pregnant or not, calcium needs for teens (age fourteen to eighteen) is 1,300 milligrams (mg) and 1,000 mg for woman nineteen to fifty. Women older than fifty need 1,200 mg of calcium daily. The tolerable upper intake level for calcium is 2,500 mg daily.
The easiest way to get all the calcium you need is to eat at least two to three servings of low-fat or fat-free dairy foods each day. Other sources include green leafy vegetables, calcium-fortified orange juice, calcium-fortified soy milk, fish with edible bones, and tofu made with calcium sulfate. Reading the nutrition facts panel (included on all packaged foods) is a great way to spot calcium-rich foods. The amount on the panel is presented in terms of “% Daily Value,” which is an approximation of the percentage of your day’s calcium need supplied by one serving of that food.
Most prenatal supplements do not provide all of the calcium you need daily. You may need to take a calcium supplement, especially if you are not a milk drinker, are a strict vegetarian, or are lactose intolerant. There are all types of calcium supplements on the market today. Ideally, a calcium supplement should also contain vitamin D for maximum absorption to occur.
Elemental Calcium
In a discussion of the amount of calcium in supplements, it is important to understand the concept of elemental calcium. Calcium occurs in combination with other substances, forming compounds such as calcium carbonate, calcium phosphate, or calcium citrate. What is really important is the “elemental” calcium, or the actual amount of calcium in the compound. Some compounds contain more elemental calcium than others. For instance, a calcium supplement made from calcium carbonate might have 625 mg in each tablet, but the amount of elemental calcium in each tablet is about 250 mg. When looking for a calcium supplement, be sure to read the label carefully. Ideally, the label will list how much elemental calcium is in each tablet. If the label does not state elemental calcium, you can figure it out with the following chart. Elemental calcium accounts for these percentages of the following compounds:
- 40 percent of calcium carbonate
- 21 percent of calcium citrate
- 13 percent of calcium lactate
- 9 percent of calcium gluconate
