Pregnancy is a remarkable journey that brings joy and anticipation. It also involves distinct demands on your body, mind and even bones. During these transformative months, the body works overtime to nurture you and your growing baby, making proper nutrition more important than ever.
Why Bone Health Matters During Pregnancy
Most expectant women experience a degree of bone mineral density (BMD) loss during pregnancy and lactation. Taking care of your bone health helps you have a healthy pregnancy and lowers your risk of developing issues like osteoporosis later on. Here are five essential nutrients to help preserve your BMD during this special time — and beyond.
1. Calcium
Calcium is essential for supporting the growth of your baby's developing skeleton and producing breastmilk while preserving your bone structure and strength. The recommended daily allowance (RDA) is 1,000-2,500 micrograms daily for pregnant women 19 or older. If you’re pregnant or breastfeeding between 14 and 18 years old, the RDA starts at 1,300 micrograms.
Calcium carbonate — often used to soothe gas — is a great source of calcium as are leafy greens, lean meats, poultry and eggs. Other sources of calcium include yogurt, cheese, edamame, almonds, canned fish — like sardines or salmon — and, dairy products or fortified plant milks.
2. Vitamin D
Humans produce vitamin D when their skin is exposed to the sun. Despite this natural rejuvenation process, most women still don't get enough daylight — especially if they live in less sunny regions and during winter. Taking supplementation every week during the last three months of pregnancy until six months postpartum lowers susceptibility to infantile biochemical rickets. Sardines, egg yolks, beef liver, salmon and canned tuna are vitamin D-rich foods.
3. Protein
Many people associate calcium and vitamin D with bone health, but protein holds an equally deserving, vital role. That’s because human bone is made of 35% protein, which means that eating protein-rich foods can help you build muscle mass and promote bone repair and rebuilding, making this nutrient essential for sustaining healthy bone density after and during pregnancy.
Most pregnant women need 46 grams of protein daily during the first trimester and 71 during the second and third. Food — like lean meats, poultry, fish, eggs, dairy, legumes, nuts and seeds — is the best source of protein, so make sure you include protein-rich options in your weekly meal plans.
4. Zinc
Expectant mothers require more zinc to support fetal neurological, motor and physical development. The nutrient is essential for bone formation and remodeling — the natural process of replacing old skeletal tissue with new cells — for soon-to-be moms and tots to have stronger bones.
A zinc deficiency impairs bone formation and density and negatively impacts the fetus. Zinc-rich foods include oysters, red meat, poultry, beans, nuts and whole grains.
5. Magnesium
Magnesium contributes significantly to bone formation and density, and women are more susceptible to magnesium deficiency than men.
Pregnant women typically experience a heightened need for magnesium due to the growing needs of the fetus, heightened renal output and changing tissue distribution. If this macromineral deficit isn’t addressed, expectant mothers risk adverse maternal outcomes, including bone health, blood pressure issues and muscle complications. You can find magnesium in whole grains, nuts, seeds, legumes and dark chocolate.
Protect Your Bone Health
When pregnant, the body prioritizes the fetus’s development. Your little one needs nutrients and other minerals to build their skeleton. If your diet doesn't provide enough, your body will draw from your bones to meet these needs. Establishing good nutritional habits during pregnancy supports your baby's development and invests in your long-term health.
ABOUT OUR CONTRIBUTOR:
Mia Barnes is a professional freelance writer and the Editor-in-Chief of Body+Mind. She has over 5+ years of experience researching and writing about family health and postpartum wellness. When she isn't writing, you can find Mia walking her dog or trying new recipes.
