There are several essential vitamins and minerals recommended to support breastfeeding. Most women do not get enough of these important nutrients from food alone, and therefore require dietary supplements.
This article explores the reasons why breastfeeding mothers should take a multivitamins.
1. Nutrient requirements during pregnancy and breastfeeding are increased
Your nutritional needs increase during pregnancy and breastfeeding. Multivitamins can help bridge the gap, the recommended daily intake (RDI) of several vitamins and minerals essential to the health of you and your baby is listed as follows:
- Folic acid: 500 mcg per day
- Iron: 9 mg per day
- Calcium: 1,000 mg per day
- Vitamin D: 5m cg per day
- Iodine: 270 mcg per day
- Vitamin A: 800 mcg per day
2. Vitamin D and folic acid are essential for good health
Vitamin D and folic acid (folate) are essential vitamins throughout pregnancy and lactation.
Vitamin D helps the body retain calcium and is essential for healthy bones. Folate helps cells in the body function, it is involved in producing DNA and supports the immune system.
Some of the Vitamin D you get comes from food but the richest source of Vitamin D is the sun. Vitamin D deficiency is common and can reduce the absorption of folate from the diet.
Many breastfeeding mothers and breastfed infants worldwide do not get enough vitamin D from the sun. This is particularly true in Australia and in places where they protect themselves from the sun. A vitamin D supplement is often recommended to avoid this deficiency.
For more information, you can read BellyBelly’s article. Vitamin D While Breastfeeding | Why It Is So Important?
3. Omega-3 fatty acids are increased through supplementation
The amount of fatty acid in a lactating mother’s breast milk is affected by the amount of fatty acid in her diet. If a breastfeeding mother is restricting her calorie intake, it might affect the amount of fatty acids in her breast milk.
Omega-3 fatty acids are healthy fats and are found in foods such as salmon and sardines, nuts and seeds and plant oils.
Omega-3s are an integral part of cell membranes in the body. Omega-3 promotes healthy brain growth and development in infants. For this reason, many nutritional supplements, postnatal vitamins and infant formulas contain Omega-3 DHA.
You can read more about Omega 3 and breastfeeding in BellyBelly’s article: DHA While Breastfeeding | Health Benefits Of Omega-3.
4. Vitamin C helps iron absorption
As well as boosting immunity and supporting skin, bone and joint health, vitamin C also plays a key role in iron absorption.
Most people get enough vitamin C from eating a diet including foods high in vitamin C, such as citrus fruits and cruciferous vegetables, such as cauliflower, cabbage, kale and Brussels sprouts.
For more information, you can read BellyBelly’s article Vitamin C While Breastfeeding | Why It Is Important.
Food matters too
In addition to dietary and mineral supplements, it is important to have a nutritious diet while breastfeeding. The best way to make sure you have a healthy diet is to eat a wide variety of nutrient dense foods.
This includes fruits and vegetables, nuts and seeds, legumes, lean meats, fish high in omega-3 fatty acids low fat dairy foods and other calcium rich foods, which are important for the maintenance of healthy bones.
The Centers for Disease Control and Protection recommend breastfeeding women consume an extra 400 kilocalories per day to meet their extra nutritional needs.
Vitamin B12
Vitamin B12 is an essential nutrient for supporting brain development and red blood cell production.
The richest food sources of Vitamin B12 are animal products, such as egg yolks, milk and other dairy products, such as yoghurt and cheese, as well as salmon, beef and organ meats.
Research suggests that Vitamin B12 deficiency in breastfeeding mothers might contribute to Vitamin B12 deficiency anemia or serious, irreversible developmental problems in infants.
What if I do not eat animal products?
Exclusively breastfed infants who receive only breast milk from vegetarian or vegan mothers could be at higher risk for vitamin B12 deficiency.
If you are a breastfeeding mother who follows a strict vegetarian or vegan diet, you should talk to your healthcare provider, to find out which postnatal vitamin will ensure you get the right amount of essential nutrients to support your baby’s growth and development.
For further information, you can read BellyBelly’s article Vitamin B While Breastfeeding | Why It Is Important.
Can I continue to take prenatal vitamins while breastfeeding?
Many women take a daily multivitamin while they are pregnant. It is safe for breastfeeding mothers to continue to take a prenatal vitamin after giving birth.
Studies indicate that continuation of prenatal vitamins containing folate, DHA, vitamin D and iodine, while breastfeeding, can enhance brain development and function in the baby.
Some sources suggest that switching to postnatal vitamins might be more appropriate for breastfeeding mothers. This is due to the high dose of iron in prenatal vitamins.
The level of iron in most prenatal dietary supplements is higher than required for breastfeeding women. This is not harmful to babies but some women suffer side effects, such as constipation or other gastrointestinal problems.
What other supplements should I avoid while breastfeeding?
Certain supplements and herbs can be dangerous for use in pregnant and breastfeeding women.
Some of the commonly recognised ones are:
Ashwagandha
It is typically used to reduce anxiety and increase mental performance but it can lower blood pressure and sugar levels and affect thyroid hormone levels. It is therefore not recommended for use in pregnant women and those who are breastfeeding
Black cohosh
It has long been used for women’s reproductive health. There aren’t enough studies, however, to support its use throughout pregnancy and lactation
Gingko biloba
This is sometimes recommended for the treatment of Reynaud’s disease. It is not recommended, however, during pregnancy and lactation, due to lack of information about the potential effects on reproductive phases.
Fenugreek
This is a supplement that is often recommended to increase breast milk supply. Scientific evidence into the effectiveness of fenugreek is limited, however, and there are contraindications to its use. It should be used with caution and only after seeking health advice from appropriate health professionals.
For more information, you can read BellyBelly’s article Fenugreek And Breast Milk Supply – Does It Help?
