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How to Get More Calcium During Pregnancy On A Vegan Diet

by | February 7, 2019

Wondering how to get more calcium during pregnancy, especially when you have embraced the cruelty free lifestyle? Give this article a thorough read to know how you can get calcium from plant based sources.

How to Get More Calcium During Pregnancy On A Vegan Diet
By Minur/shutterstock


How to Get More Calcium During Pregnancy On A Vegan Diet

Not only is calcium is essential for the development of healthy teeth and bones, it plays a vital role in helping the heart, muscles, nerves, and blood to function correctly. If you are calcium deficient, you can develop brittle bones and nails, experience heart palpitations, twitching, numbness, and insomnia.

If you do not eat enough calcium during pregnancy, your baby can take the calcium it needs from your bones, putting you at an increased risk for osteoporosis in the future. Calcium deficiency during pregnancy can also put you at a higher risk for preeclampsia and pregnancy-induced hypertension.

Consuming plenty of fruits, vegetables, whole grains, and legumes can help you to get more calcium during pregnancy.

The US recommended daily allowance (RDA) for calcium is 1000mg if you are pregnant or breastfeeding.

Great sources of vegan calcium during pregnancy:

  • Broccoli
  • Collard
  • Chard
  • Spinach
  • Soybeans
  • Tofu
  • Nuts (Almonds)
  • Dried figs
  • Apricots
  • Mustard Greens
  • Black-eyed Peas
  • Blackstrap Molasses
  • Turnip
  • Oranges
  • Okra
  • Kelp
  • Kale
  • Brazil Nuts
  • Sesame seeds (or tahini)

An easy way to get more calcium during pregnancy is to make a juice or smoothie with as many of these fruits, vegetables, and nuts listed above.

Do you need a calcium supplement?

You shouldn’t need a calcium supplement if you are eating the food sources listed above. That being said, if you are experiencing severe nausea and are unable to eat much of anything, it can be a good idea to check with your healthcare provider to see if your prenatal vitamins are supplying enough calcium. They may recommend that you take a supplement.

If you do decide to take a supplement, it’s better to take a calcium citrate supplement instead of calcium lactate or calcium carbonate, as they make your body more alkaline and can slow down absorption.

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Julie Nealon

Associate Editor, New York USA | Contactable via [email protected]



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