Question
Around the fifth month of pregnancy, I experienced leg cramps and suspect a calcium deficiency. How should I supplement calcium if I am deficient?
Answer
Calcium can be supplemented by consuming foods rich in calcium, such as milk and its products, animal liver, eggs, beans, nuts, dried small fish, sesame paste, seaweed, seafood, hawthorn, and many green leafy vegetables. However, be mindful of food combinations to avoid calcium combining with certain foods’ phytic acid and oxalic acid, forming insoluble calcium salts that prevent adequate absorption. Foods high in phytic acid and oxalic acid include spinach and bamboo shoots, so avoid cooking these vegetables with calcium-rich foods. If dietary intake still does not meet the body’s needs, you can take calcium supplements under a doctor’s guidance. Common calcium supplements and their calcium content available on the market include: 40% calcium carbonate, 27% calcium chloride, 27% calcium bicarbonate, 21% citrate calcium, 13% lactate calcium, and 9% gluconate calcium. Typically, the calcium content of supplements is indicated in two ways: one is the amount of the calcium compound; the other is the amount of elemental calcium. When purchasing calcium supplements, pay attention to the product packaging for the calcium content calculated as elemental calcium. However, relying solely on the calcium content as a standard for choosing a calcium supplement is not advisable.