Calcium is Not a Loner

First, let’s get this straight. Calcium needs a lot of help. It is not a loner. Calcium is an important nutrient in pregnancy, but you need vitamin K2 and vitamin D to promote the absorption of calcium. By striking the right balance, K2 and vitamin D could offset some of the health problems associated with taking calcium by itself, such as poor heart health. That doesn’t mean you should be anti-calcium. It just takes a little finesse to get the formula right.

Calcium Conundrum

Calcium has traditionally been billed as the be-all bone builder, but research has discovered that calcium relies on vitamin D and K2 for absorption and integration. These findings put calcium by itself in a little pickle, mainly because we have been traditionally taught that calcium by itself is the best way to build bone health. Plus, many studies surrounding pregnancy have relied on calcium – by itself.

Significantly, in several research studies, 1000 mg of calcium a day in pregnancy has been shown to reduce the risk of high blood pressure and may reduce preterm birth. That is worth putting calcium on your daily intake schedule, asap. But, without D3 and K2, calcium cannot do its job effectively.

The Trio: D+K2 and Calcium Balance

Vitamin D

You need vitamin D, in the form of vitamin D3, to ensure that calcium is easily absorbed. Although the RDA for D3 is 400 to 600 IU a day, most experts agree that is safe to take 4000 IUs a day, or more.

Vitamin K (MK-7)

While vitamin D helps absorb calcium, you need K2 (MK-7) to carry that calcium to your bones. It you don’t have that special delivery system, calcium leaks into the blood. That’s where the health problems come in. Calcium needs to go to the bones.

Can I get Calcium From My Food Instead of a Supplement?

If you eat plenty of dairy, dark greens, and beef liver, getting enough calcium through your food should be pretty easy. If these foods are not high on your food intake, you could be getting calcium from other sources, such as orange juice, almond milk, or other foods fortified with calcium. If you don’t eat fortified foods, eat very little dairy, or are a vegan – you will need to take a calcium supplement. The food list below should help you determine what your calcium needs are.

Food Sources of Calcium

For a complete list of foods rich in calcium, visit the National Institute of Health.

Beef liver: 3 oz – 215 mg

Milk, whole: 1 cup – 299 mg

Yogurt, whole milk: 8 ounces – 296 mg

Spinach, cooked: 1 cup – 245 mg

Cheddar cheese: 1 ounce – 204 mg

Feta cheese: 1/4 cup – 185 mg

Cottage cheese, whole: 1/4 cup – 138 mg

Kale, cooked: 1 cup – 94 mg

Sweet potato: 1 cup – 76 mg

Sesame butter: 1 Tbsp – 64 mg

Egg, scrambled: one egg – 40 mg

Nettles: One cup of nettle leaf infusion provides between 32 to 42 percent of your daily requirements.

Vegetarian Mothers

Vegetarian mothers: Make sure you are getting enough calcium from your diet or take a calcium supplement. Good vegan sources include fortified rice drinks, sesame seeds, tahini, brown rice, and dried fruits. If you eat dairy or foods fortified with calcium, you are probably getting some of your calcium needs met. You may also be getting some calcium from your prenatal vitamin.

Sources

Cormick G, Ciapponi A, Cafferata ML, Cormick MS, Belizán JM. (2022). Calcium supplementation for prevention of primary hypertension. Cochrane Database of Systematic Reviews, Issue 1. Art. No.: CD010037. DOI: 10.1002/14651858.CD010037.pub4.

Gomes, F., Ashorn, P., Askari, S., Belizan, J. M., Boy, E., Cormick, G., Dickin, K. L., Driller-Colangelo, A. R., Fawzi, W., Hofmeyr, G. J., Humphrey, J., Khadilkar, A., Mandlik, R., Neufeld, L. M., Palacios, C., Roth, D. E., Shlisky, J., Sudfeld, C. R., Weaver, C., & Bourassa, M. W. (2022). Calcium supplementation for the prevention of hypertensive disorders of pregnancy: current evidence and programmatic considerations. Annals of the New York Academy of Sciences, 1510(1), 52–67. https://doi.org/10.1111/nyas.14733

Hacker, A.N., Fung, E.B., King, J.C. (20120). Role of calcium during pregnancy: maternal and fetal needs, Nutrition Reviews, Volume 70, Issue 7, 1 July, Pages 397–409, https://doi.org/10.1111/j.1753-4887.2012.00491.x

Hofmeyr G, Lawrie TA, Atallah ÁN, Torloni M. Calcium supplementation during pregnancy for preventing blood pressure disorders and related problems. October 2, 2018. Cochrane.

Kumar A, Kaur S. Calcium: A Nutrient in Pregnancy. J Obstet Gynaecol India. 2017;67(5):313-318. doi:10.1007/s13224-017-1007-2

Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015;14(1):34-39.

National Institute of Health. Office of Dietary Supplements: Calcium – Consumer Fact Sheet. Accessed July 20, 2020. Website.

van Ballegooijen, A. J., Pilz, S., Tomaschitz, A., Grübler, M. R., & Verheyen, N. (2017). The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. International journal of endocrinology, 2017, 7454376. https://doi.org/10.1155/2017/7454376