It’s important to consume adequate amounts of calcium in pregnancy to support the musculoskeletal, nervous, and circulatory systems. Pregnant women who do not consume sufficient amounts of calcium are at greater risk of developing osteoporosis later in life.

Pregnant and lactating women need 1000 mg of calcium per day; pregnant and lactating teens need 1300 mg of calcium per day. This leads many to ask, where can you get Calcium naturally?

Where to Get Calcium Naturally During Pregnancy

Below is a list of some foods where you can get calcium naturally:

Fruit/Vegetables

Collard greens

Broccoli rabe

Cress

Kale

Green soybeans

Bok choy

Rhubarb

Figs (dried)

Broccoli

Oranges

Dairy

Ricotta cheese

Yogurt

Milk

Mozzarella cheese

Cheddar cheese

American cheese

Feta cheese

Cottage cheese

Frozen yogurt

Ice cream

Parmesan cheese

Fish

Sardines

Salmon

Shrimp

Beans

White beans

Chickpeas

Red beans

Fortified foods

Rice milk, almond milk, or soy milk (fortified)

Orange juice (fortified)

Oatmeal (fortified)

Cereal (fortified)

Other foods

Wakame

Compiled using information from the following sources:

1. International Osteoporosis Foundation. (n.d.). Calcium content of common foods.

https://www.iofbonehealth.org/osteoporosis-musculoskeletal-disorders/osteoporosis/prevention/calcium/calcium-content-common-foods

2. March of Dimes Foundation. (2009). Eating and nutrition.

3. Office of Dietary Supplements. (2013, November 21). Calcium.

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h7

34 The National Osteoporosis Foundation. (n.d.). A guide to calcium-rich foods.

https://www.iofbonehealth.org/osteoporosis-musculoskeletal-disorders/osteoporosis/prevention/calcium/calcium-content-common-foods