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Calcium and vitamin D

Calcium and vitamin D

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Calcium is essential for your baby's skeleton and your own. It should be consumed together with vitamin D, which allows it to be absorbed by the bones . You will meet your calcium needs quite naturally if you consume a varied , balanced diet rich in dairy products.

Tuesday, August 8th, 2017

What are calcium and vitamin D good for?

Calcium plays a major role in the construction of your baby's bones, skeleton and teeth. During the nine-month pregnancy period, your baby will accumulate a total of 30 g calcium: this is equivalent to 25 litres of milk! Your baby's needs will particularly increase during the course of the 3rd trimester, when the bones are mineralised: 200 to 300 mg per day, i.e. the equivalent of a quarter of a litre of milk per day.

Getting a sufficient supply of calcium is also important for preserving your bone capital: your baby's needs will take priority and will "exhaust" your reserves if you do not consume enough. This will also allow you to offer your baby richer mother's milk after the birth. Studies have also shown that calcium can even reduce the risk of suffering from the baby blues.

Vitamin D is important for fixing this calcium and constitutes the fulcrum of a balance between your bones and the development of the skeleton and teeth of your baby.

On my plate

Your calcium needs are estimated to be about 1 000 mg/day. This means, for example, that every day you should have:
1 large glass of milk
+ 2 tubs of yoghurt or 300 g cottage cheese

To a lesser extent, other foods may also be sources of calcium:

  • calcium-rich water (more than 150 mg/litre)
  • green vegetables (spinach, broccoli, etc.), fruit and cereal
  • sardines in oil, anchovies, almonds and dried figs.

As far as vitamin D is concerned, this is included in your food in small quantities, with the best sources being fatty fish such as salmon or eggs. Vitamin D is first and foremost produced by your skin in reaction to exposure to sunlight.


Our practical suggestions

  • Vary your sources of calcium: dairy products are, of course, one source, but so are the other foods mentioned above, which can be used to supplement your intake.
  • Opt for semi-skimmed milk, hard cheeses such as emmental or soft cheeses such as camembert.
  • To increase your update, sprinkle parmesan over your past, as this cheese is richest in calcium 120 mg in a single tablespoon! Also think of adding milk when preparing food at home, i.e. mashed potatoes, pureed vegetables, quiches, etc.
  • If you do not consume any dairy products (either as a matter of choice or because you are allergic to them), your doctor may prescribe a food supplement for you.
  • Go for a walk whenever there is sunshine: this is an excellent way of getting more vitamin D. You should make sure, however, that you protect yourself with suntan lotion and an umbrella and that you don't go out in the sun between 12h00 and 16h00.

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