Calcium in Pregnancy: How Much You Need

Medically reviewed content. Last updated: April 2026.

Calcium is essential for building your baby's bones and teeth, and your body will prioritise your baby's needs over your own. If your dietary calcium is insufficient, your body draws from your own bone stores. This guide covers how much calcium you need, the best sources, and whether you need a supplement.

Why is calcium important during pregnancy?

Your baby needs calcium to develop strong bones and teeth, a healthy heart, nerves, and muscles, and normal blood clotting. The greatest demand comes in the third trimester, when your baby's skeleton is calcifying rapidly. Around 30g of calcium is transferred to the baby by the end of pregnancy, most of it in the final 10 weeks.

Your body adapts to meet this demand. During pregnancy, your intestines become more efficient at absorbing calcium from food, roughly doubling the absorption rate. This is why the UK recommended daily intake does not increase during pregnancy, though meeting it consistently becomes especially important.

How much calcium do you need?

The UK reference nutrient intake (RNI) for calcium is 700mg per day for adults, and this remains the same during pregnancy and breastfeeding. This is lower than the recommendation in some other countries (the US recommends 1,000mg), but reflects the UK government's assessment of the evidence.

In practice, most people in the UK get enough calcium if they consume dairy products regularly. Those who avoid dairy may need to be more intentional about their intake.

What are the best food sources?

Dairy products

Dairy is the most concentrated and easily absorbed source of calcium in the UK diet.

• A 200ml glass of milk provides approximately 240mg
• A small pot of yoghurt (150g) provides approximately 200mg
• A 30g piece of cheddar cheese provides approximately 220mg

Three portions of dairy per day will comfortably meet the 700mg target.

Non-dairy sources

If you do not consume dairy, there are plenty of alternative sources:

• Fortified plant milks (soya, oat, almond): check labels for at least 120mg per 100ml. A 200ml glass provides approximately 240mg, matching cow's milk
• Calcium-set tofu (approximately 350mg per 100g)
• Tinned sardines with bones (approximately 380mg per 100g)
• Tinned salmon with bones (approximately 210mg per 100g)
• Sesame seeds and tahini (approximately 670mg per 100g of seeds, though you would eat far smaller portions)
• Almonds (approximately 240mg per 100g)
• Kale and broccoli (approximately 150mg per 100g of kale)
• Dried figs (approximately 160mg per 100g)
• Fortified orange juice
• Fortified bread (white and brown flour in the UK is fortified with calcium by law)

Tips for maximising calcium intake

• Spread your intake throughout the day, as the body absorbs smaller amounts more efficiently
• Ensure adequate vitamin D (10mcg daily), as it is essential for calcium absorption
• Be aware that very high intakes of caffeine, salt, and phytates (found in raw bran and some grains) can reduce calcium absorption
• Oxalates in spinach bind to calcium and reduce its availability, so while spinach contains calcium, it is not a reliable source

Do you need a calcium supplement?

Most people who eat a varied diet including dairy or fortified alternatives will get enough calcium without a supplement. A supplement may be helpful if:

• You avoid dairy and fortified alternatives
• You have been told you have low calcium levels
• You have a condition affecting nutrient absorption (such as coeliac disease or inflammatory bowel disease)
• Your dietary intake consistently falls below 700mg

If you do take a supplement, calcium carbonate and calcium citrate are both effective. Calcium citrate may be better absorbed on an empty stomach, while calcium carbonate is best taken with food. Do not exceed 1,500mg of total calcium per day (from food and supplements combined), as very high intakes may increase the risk of kidney stones.

Note that most pregnancy multivitamins contain very little calcium (typically 0 to 200mg), so they are not a reliable sole source. If you need to supplement, a standalone calcium supplement may be more effective.

What about calcium and pre-eclampsia?

The WHO recommends calcium supplementation (1,500 to 2,000mg daily) for pregnant people at risk of pre-eclampsia in populations with low calcium intake. However, the UK population generally has adequate calcium intake, and NICE does not currently recommend routine high-dose calcium for pre-eclampsia prevention in the UK. If you are at higher risk of pre-eclampsia, discuss this with your midwife or consultant.

Key takeaways

• The UK recommendation for calcium in pregnancy is 700mg per day, the same as for non-pregnant adults
• Your body doubles its calcium absorption efficiency during pregnancy to meet your baby's needs
• Dairy products are the easiest way to meet your calcium needs: three portions per day is sufficient
• Non-dairy sources include fortified plant milks, calcium-set tofu, tinned fish with bones, almonds, and green vegetables
• Most pregnancy multivitamins do not contain enough calcium, so a standalone supplement may be needed if your dietary intake is low
• Vitamin D is essential for calcium absorption, so take 10mcg daily

Sources

• NHS. Vitamins, supplements and nutrition in pregnancy. nhs.uk
• SACN. Vitamin D and health report. 2016
• British Dietetic Association. Calcium. bda.uk.com
• NICE Clinical Guideline CG62. Antenatal care for uncomplicated pregnancies. 2008, updated 2019
• WHO. Calcium supplementation during pregnancy for the prevention of pre-eclampsia. 2018
• Public Health England. Government dietary recommendations. 2016