Zinc is an essential mineral for supporting the body’s immune system, promoting cell growth and aiding wound healing.
Breastfeeding mothers need an adequate zinc intake to support their own health, as well as the health of their breastfed infants.
Can you take zinc while breastfeeding?
While breastfeeding, many new mothers wonder if it’s okay to continue taking zinc supplements or a multivitamin containing zinc while breastfeeding. The short answer is yes, taking zinc while breastfeeding is considered safe for both you and your baby when taken in normal amounts.
Most prenatal vitamins and multivitamins contain zinc within the safe range for breastfeeding mothers. When you take zinc, a small amount does pass into your breast milk. But at normal supplementation levels, this amount has not been shown to cause any harm to your baby. In fact, zinc is important for your baby’s health and development too. As always though, you should talk to your baby’s pediatrician before starting or stopping any supplement.
Eating a balanced diet with zinc rich foods, in addition to your prenatal vitamins, can help ensure you get adequate zinc in a safe way while breastfeeding. Be sure to also drink plenty of water to aid your body in absorbing the zinc.
Here are 6 important things to know about taking zinc while breastfeeding:
Zinc while breastfeeding #1. Zinc supports your body’s immune system
Zinc supports your body’s immune function through normal development and function of cells and, in particular, T-helper cells.
T-helper cells activate other cells in the body to secrete antibodies and macrophages to destroy bugs, and to target and kill infected cells.
A person with a zinc deficiency has an increased risk of susceptibility to various pathogens they might be exposed to.
Zinc while breastfeeding #2. Taking additional dietary supplements increases zinc levels in breast milk
Studies have shown that the levels of zinc in most prenatal vitamins do not increase the amount of zinc in breast milk.
This is generally not a concern, unless you have been diagnosed with a zinc deficiency.
If you have a zinc deficiency, your healthcare provider might recommend an additional zinc supplement in conjunction with existing maternal supplementation.
It is important to talk to your healthcare providers before taking any dietary supplements, so they can advise you exactly what will ensure optimal health for you and your breastfed baby.
Taking too much zinc can inhibit iron absorption, whereas taking vitamin D can assist iron absorption. It’s important, therefore, to know which combination of dietary supplements is best suited to you.
Recommended daily intake for lactating mothers
The recommended intake of zinc while breastfeeding is 12-13 mg per day.
Most lactating women get enough zinc daily by eating adequate amounts of foods that contain zinc, and by continuing to take a prenatal vitamin after their babies are born.
Zinc while breastfeeding #3. The longer you breastfeed your baby, the lower the zinc concentrations in your breast milk
Results from a 2018 study found the average zinc levels in breast milk were 0.15 mg per 100 ml in breastfed babies under 6 months of age, and 0.06 mg per 100 ml in breastfed babies over 6 months of age.
It was noted within the study that all milk samples taken were hindmilk only (the milk at the end of a feed); zinc is believed to be highest in foremilk (the milk at the start of a feed).
Zinc levels were found to be lower in mothers who mixed-fed (fed their babies a combination of breast milk and infant formula), compared with those who exclusively breastfed.
Various studies demonstrate that the zinc concentration in breast milk decreases in correlation with duration of breastfeeding; breast milk zinc levels are high after birth and there is a significantly lower zinc content in milk after 6 months.
This means that the longer you breastfeed your baby, the lower the zinc content in your breast milk.
Zinc while breastfeeding #4. Babies over 6 months need extra zinc from solid foods
From 6 months of age, in addition to breast milk, your baby should be offered a nutritious diet that includes a wide variety of solid foods. This makes up for the lower content of some of the nutrients in breast milk over time.
Some of the zinc rich foods you can offer to your baby from 6 months onwards are:
- Minced and cooked meats, such as beef and pork
- Dairy products, such as yoghurt and cheese
- Legumes
- Zinc fortified infant cereals.
For more information about starting solids, you can read BellyBelly’s article 7 Most Important Things To Know About Introducing Solids.
Zinc while breastfeeding #5. You can avoid zinc deficiency through your diet
The majority of studies have found that zinc intake in the maternal diet does not increase the zinc content in breast milk. However, it is important that lactating women have an adequate nutritional status to support overall health and recovery in the postpartum period.
Some zinc rich foods to include in your diet are:
- Whole grains
- Nuts
- Egg yolks
- Dairy
- Red meat
- Shellfish (crab, lobster and oysters).
For more information about diet and breastfeeding, you can read BellyBelly’s article 10 Facts About A Mother’s Diet and Breastfeeding.
Symptoms of zinc deficiency
Zinc deficiency in exclusively breastfed infants is rare.
Symptoms of a zinc deficiency can include:
- Decreased appetite
- Loss of sense of taste
- Immune system deficiencies
- Growth and developmental delays
- Alopecia
Zinc while breastfeeding #6. Taking a zinc supplement will not increase breast milk production
Zinc plays an important role in the proper functioning of many systems of the body, which is why it is important for breastfeeding women to make sure they have adequate amounts of zinc each day.
As previously mentioned, most breastfeeding mothers get this from a combination of zinc rich foods and dietary supplements.
Taking zinc while breastfeeding, however, will not directly affect breast milk production or increase your milk supply. Milk production is initiated hormonally, after you deliver your baby, and milk supply is maintained on the principle of supply and demand.
For more information, you can read BellyBelly’s article How Does Breastfeeding Work? An Explanation.
