Best Foods & Supplements for Calcium and Iron in the Second Trimester

Updated: 2025-09-06 · Reading time: ~5 mins · Pregnancy nutrition guide

During the second trimester (13–27 weeks), your baby’s bones, teeth, and blood system develop rapidly, which means the demand for calcium and iron increases. If intake is insufficient, moms-to-be may face anemia, leg cramps, or bone density loss. Proper supplementation of calcium and iron is essential for both mother and baby’s health.

Calcium-rich foods

• Dairy products: Milk, yogurt, and cheese are among the most absorbable sources of calcium.
• Beans and soy products: Tofu, soybeans, and black beans are rich in calcium.
• Dark green vegetables: Broccoli, kale, and spinach (note: blanch spinach to reduce oxalate).
• Nuts and sesame: Almonds and tahini provide calcium plus healthy fats.
• Small fish with bones: Sardines and anchovies are excellent calcium sources.

x Iron-rich foods

• Red meat: Beef and lamb are heme iron sources with high absorption.
• Animal liver: Very rich in iron, but due to cholesterol content, limit to once a week or less.
• Eggs: Egg yolk contains iron.
• Dark leafy vegetables: Spinach, amaranth, and kale.
• Beans and whole grains: Red beans, black beans, and oats can help supplement iron intake.

Supplement tips

• Calcium supplements: Helpful for moms with low dairy intake; best taken in divided doses with meals.
• Iron supplements: Should be prescribed based on hemoglobin levels; avoid self-medicating to prevent overdose.
• Vitamin D: Supports calcium absorption; get from safe sun exposure or doctor-recommended supplements.
• Prenatal multivitamins: Most contain folic acid, iron, calcium, and vitamin D; a good option for general support.

 Notes

• Avoid taking iron with coffee or strong tea, which reduces absorption.
• Vitamin C boosts iron absorption—combine with fruits like oranges or kiwifruit.
• Take calcium and iron at different times to prevent interference in absorption.
• All supplement doses should be followed under doctor’s guidance.

Extended Reading

• What to Eat in Early Pregnancy? Nutrition Guide & Foods to Avoid
• Early Pregnancy Discomforts & Relief Tips
• 7 Early Signs of Pregnancy Every New Mom Should Know
• Safe Exercises for the Second Trimester: Boost Strength & Support Natural Birth

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This article provides general nutrition information and does not replace medical advice. Calcium and iron supplementation should be tailored to individual needs and follow your doctor’s instructions. Avoid self-supplementation in excess.

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