Can Pregnant Women Take Calcium and Iron Together for Better Absorption?

Is it good to consume calcium and iron together?

Hello, nutritionist: I would like to ask if it is suitable for pregnant women to take calcium and iron supplements at the same time? What is the best timing for consumption to maximize absorption? Also, how much should be taken to meet the requirements? Thank you!

A-Nuo, 20~29 year old female. Ask Date: 2004/10/07

Dr. Shi Guimei reply Nutrition

Hello! Calcium and iron have an antagonistic effect on absorption in the human body, meaning that their simultaneous presence can reduce each other's absorption rates.
However, if the levels of both are increased, although the absorption rates may decrease, the total amount absorbed will still increase.
To optimize absorption, it is best to consume high-calcium and high-iron foods separately, for example, taking calcium in the morning and iron in the evening (or vice versa), or spacing them out throughout the day.
According to the reference intake levels from the Department of Health: for calcium, there is no need to increase calcium intake during pregnancy; individuals under 18 years old should consume 1200 mg daily, while those 19 years and older should consume 1000 mg daily.
For iron, non-pregnant women aged 10 to 50 should take 15 mg daily, and there is no need to increase intake during the first and second trimesters of pregnancy, but during the third trimester, an additional 30 mg per day is recommended.
Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Department of Health.

Reply Date: 2004/10/07

More Info

When it comes to the supplementation of calcium and iron during pregnancy, it is essential to understand how these minerals interact and the best practices for their intake to ensure optimal absorption and health benefits for both the mother and the developing fetus.

Calcium and Iron Interaction:
Calcium and iron are both vital nutrients during pregnancy, but they can interfere with each other's absorption when taken together. Calcium can inhibit the absorption of iron, particularly non-heme iron (the type found in plant-based foods and supplements). Therefore, it is generally recommended that pregnant women take these supplements at different times to maximize their absorption.

Timing of Supplementation:
To enhance the absorption of both calcium and iron, it is advisable to take them at least two hours apart. For instance, if you take an iron supplement in the morning, you might consider taking calcium later in the day, perhaps with a meal that contains vitamin D, which aids in calcium absorption. Conversely, if you take calcium with breakfast, you should wait until lunch or dinner to take iron.

Recommended Dosages:
The recommended dietary allowance (RDA) for calcium during pregnancy is about 1,000 mg per day for women aged 19-50 years. For iron, the RDA increases significantly during pregnancy to about 27 mg per day due to the increased blood volume and the needs of the developing fetus. However, individual needs may vary based on dietary intake and specific health conditions, so it is crucial to consult with a healthcare provider for personalized recommendations.

Dietary Sources:
In addition to supplements, pregnant women should aim to obtain these nutrients from dietary sources. Calcium can be found in dairy products (like milk, yogurt, and cheese), leafy green vegetables (such as kale and broccoli), and fortified foods (like certain cereals and plant-based milk). Iron-rich foods include red meat, poultry, fish, lentils, beans, and fortified cereals. Consuming vitamin C-rich foods (like citrus fruits, strawberries, and bell peppers) alongside iron-rich foods can enhance iron absorption.

Conclusion:
In summary, while it is important for pregnant women to ensure adequate intake of both calcium and iron, they should avoid taking these supplements simultaneously to prevent interference with absorption. Instead, spacing them out and focusing on a balanced diet rich in these nutrients can help meet the increased demands of pregnancy. Always consult with a healthcare provider or a registered dietitian for tailored advice and to address any specific health concerns. This approach will help ensure both maternal and fetal health throughout the pregnancy.

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