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Calcium And Magnesium Needs For Pregnancy And Postpartum}

  • Posted on March 17, 2018 at 2:57 am

Submitted by: Dr. Dean Raffelock

As a nursing mom you need about 1200 milligrams of absorbable calcium per day. Calcium is a mineral that the body uses for many things: during pregnancy it helps form baby’s bones and teeth along with helping make breast milk, regulate blood pressure, heartbeat, water balance in the cells and muscle contractions. There are many foods in addition to vitamin supplements which will help you increase your calcium.

During pregnancy and lactation your body uses calcium that is stored in your bones to build your baby’s skeletal system and help form breast milk. So not only does baby need calcium, but you do too! If baby is taking stored calcium from your body during the nursing process, it makes sense to both take a calcium supplement and eat calcium rich foods. The bonuses for getting the right amount of calcium will mean stronger bones for you and helping you to avoid osteoporosis. There have been studies, which show that postpartum women getting sufficient calcium, more easily reclaim their pre-pregnancy weight.

Taking the right kind of calcium is crucial. The majority of prenatal vitamins are very poor quality and contain a form of calcium called calcium carbonate. Calcium carbonate is from stones and shells and very difficult for your body to digest and utilize. Blood tests that show how well calcium is absorbed into your cells reveal that a form of calcium called calcium citrate is the form of calcium best absorbed. 600 mg of calcium citrate is absorbed better than 1200 mg. of calcium carbonate. It is also very important that you take your calcium separately from iron because these two minerals compete with each other and can block the absorption of both. I recommend you take a morning high quality prenatal vitamin that contains iron and no calcium and that you take a calcium citrate (600 mg.) and magnesium citrate supplement (in a one to one ratio) at night. The nighttime calcium and magnesium supplement will often help you sleep better too.

The Recommended Daily Allowance

The Daily allowance for women is 1200 milligrams during pregnancy and lactation. Most prenatal vitamins do not contain enough, easy to absorb calcium. . Many doctors now tell new mothers to continue taking their prenatal vitamin for several months after pregnancy. So while nutritional support after pregnancy is a good idea, your prenatal, in most instances, will not supply you with sufficient calcium. Do not expect your prenatal vitamin to support your post pregnancy needs.

To take 1200 units of calcium as a supplement, you would need to take it more than once per day for the body to process and metabolize it. This creates a dilemma if you are taking a multiple vitamin that contains iron, as iron and calcium are best absorbed into the body separately.

We at Sound Formulas Recommend

That you get half of your calcium from vitamin supplementation and half from food sources. Take calcium at night away from your other nutrients and eat a diet in calcium rich foods. Here is a list of calcium rich foods:

Each food listed below is based upon milligrams per 100 grams of an edible portion = a 3 ounce serving size

Nutbutters such as almond, hazelnut and sunflowerhave around 60 to 70 milligrams of calcium.

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Add vinegar or lemon juice when cooking dried beans or leafy greens. This aids in calcium availability and decreases gas formation.

Food Increased Calcium Intake

Kelp 1093


Cheddar Cheese750

Dulse 296

Collard Greens250

Turnip 246

Barbados Molasses 245

Almonds 234

Brewers Yeast 210

Corn Tortilla 200

Cooked Salmon 140

Cooked Soybeans 150

Water Cress 151

Goat Milk 129

Dried Figs 126

Sunflower Seeds 120

Whole Milk 118

Buttermilk 121

Cottage Cheese 94

Spinach 93

Cooked Lentils 25

*Each food listed above is based upon milligrams per 100 grams of an edible portion = or a 3 ounce serving size.

Research shows that the nutrient magnesium may play an important role in health. It may aid in regulating blood pressure, and may be of benefit for premenstrual disturbances and fatigue. And magnesium deficiencies may be far more common in the United States than doctors realize. The recommended daily intake of magnesium is around 300 milligrams per day. Add to that another 100 milligrams if you are pregnant or nursing.

Magnesium plays a role in the synthesis of proteins and this makes the mineral important for the health of tissues in the body. Like calcium, magnesium (about 60% of it) is found in the bones. The remaining 40% is found in muscle and soft tissue. In teeth, magnesium interacts with calcium to maintain tooth enamel. It may interact with calcium in other ways too as most calcium rich foods also supply a good source of magnesium. Like calcium, magnesium is a mineral that helps to promote relaxation.

Take calcium/magnesium vitamin supplements to promote restful sleep and provide you with nutrients your body needs and you need to be sure to eat calcium rich foods such as the ones listed.

Dr. Dean Raffelock is the author of A Natural Guide to Pregnancy and Postpartum Health, Avery- 2003. He has been in practice since 1977 and has a holistic practice in Boulder, CO. He has earned four board certifications (clinical nutrition, acupuncture, applied kinesiology, chiropractic) in the holistic arts. He is the president of Sound Formulations a company that formulates and manufactures science-based nutritional products for numerous companies. He is also the Vice President of Research and Development for Sound Formulas ( – a company dedicated to providing women health information and top tier nutritional supplements.

About the Author: Dr. Dean and Stephanie Raffelock

Sound Medicine, LLC. 3100 Arapahoe Avenue Suite 202 Boulder, CO 80303 Phone: 303-541-9019 FAX: 303-449-4497


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Are You Happy With Your Back Pain Treatment?}

  • Posted on January 14, 2018 at 2:45 am

Are you happy with your back pain treatment?



Four out of every five people suffer from back ache. If you fall into that bracket of the population that suffers from regular back pain, take heart: most of back ache which are caused due to a strain or a sprain are cured within a week without medical intervention. But there are other chronic back aches that might become worse without seeking medical help. Usually we tend to ignore our back aches and try some home remedies like cold or hot sponging, pain killers available over the counter and sometimes rest, hoping that the pain will eventually subside. No doubt these remedies help if your back ache is not major.

Time to visit a doctor

If your back ache is constant and exhausting it might be a sign that you need a good diagnosis from a professional. Back pain symptoms are usually local and scattered, mild or severe. Treatments for back ache vary according to the severity of your pain and so does the treatment. Depending on the type of your back ache you might be recommended pain relievers, muscle relaxants, topical pain relievers, narcotics, anti depressants, injections if theses dont work and in extreme cases of unrelenting pain you might have to undergo surgery.

There are cases when despite medical intervention, doctors can’t pinpoint what exactly is the cause your back problems, which makes them tricky to treat and the results of the treatment are unsatisfactory.No treatment for back ache is not without concerns as it has no easy, one-size-fits-all fix. So what should you do if you are not happy with your treatment? The following tips might help relieve you from constant back troubles.


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Regular exercise such as those including stretches and aerobics is known to alleviate back pain my strengthening your muscles and improving the posture. Yoga is also credited with improving back troubles. Exercise and yoga if done regularly under proper supervision can prove better than conventional medicines.

Manual therapy

This includesmobilization,manipulation and massage. If your pain is muscle related massage is worth trying. According to some researches it has been proven that those who get weekly massage see improvement in their back problem within 10 weeks.


It is a treatment in which fine needles will be inserted at different points in your body. It’s been proven to alleviate lower back pain.Acupuncture is best cure for chronic lower back pain as it blocks the pain signals and releases endorphins.

Remember that back pains are a sign of youth leaving the body, therefore right treatment at the right time is highly advised. It is also important to understand when the treatment you are taking is not right for you and its time you switch before it gets any worse. But the above mentioned tips are helpful in general. These treatments are said to be usually effective for those with severe back pain which seriously affects their ability to carry out daily chores and mobility.

In most cases the above and other alternative solutions help people get some pain relief. Sometimes certain conditions requires more targeted solution. It could be your condition. If you have used various solutions but are still looking for a solution to truly relieve your pain,no matter how long you have been in pain please keep on reading. This can be a viable solution for you.

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Advisory: The contents of the MDcure by Aerotel website and its blog articles are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have about a medical condition and before starting any exercise program. Reliance on any information provided by MDcure by Aerotel is solely at your own risk. If you think you may have a medical emergency, call your doctor or 911 immediately!

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