Vegan Diet And Breastfeeding: Safe Or Not?

A vegan diet is becoming increasingly popular worldwide. While it can be safe for breastfeeding mothers and their babies, it is important to be aware of the potential for nutrient deficiencies.

Vegan diets exclude all animal products, including meat, dairy, eggs, and honey. This means that vegans may be lacking in certain nutrients such as iron, vitamin B12, vitamin D, calcium, iodine, and choline, which are typically found in animal products. Deficiencies in these nutrients during lactation can have adverse effects on both the mother and the infant.

However, with careful planning, a vegan diet can be appropriate and safe while breastfeeding. It is recommended that vegan breastfeeding mothers focus on consuming a variety of nutrient-rich foods and consider taking supplements to ensure adequate intake of vitamins and minerals.

Some key nutrients to pay attention to include vitamin B12, iodine, DHA, iron, zinc, calcium, and choline. It is also important for vegan breastfeeding mothers to consume enough calories and fluids to support their energy levels and milk production.

In summary, a well-planned vegan diet can be safe and appropriate for breastfeeding mothers, but it is important to be mindful of potential nutrient deficiencies and take steps to ensure adequate intake.

Iodine, DHA, B12, D, A, iron, zinc, calcium, choline

Iodine

Iodine is an essential component of thyroid hormones, which affect fetal and infant growth and neurological development. While breast milk contains iodine, concentrations can vary based on the mother's iodine levels. If a breastfeeding mother is iodine deficient, the infant may be at risk of iodine deficiency and associated cognitive and psychomotor impairments. The American Thyroid Association and the American Academy of Pediatrics recommend that pregnant or breastfeeding women take a daily multivitamin or prenatal supplement containing 150 micrograms of iodine. Seaweed and iodized salt are iodine sources, but the iodine content in seaweed can vary, and a large amount of iodized salt would be needed to meet iodine requirements. Iodine drops are a more reliable way for vegan mothers to meet their iodine needs.

DHA

Docosahexaenoic acid (DHA) is an omega-3 fatty acid found in cold-water fatty fish. It is necessary for infant neurological development, especially during the first six months of life. Maternal supplementation with DHA has been shown to increase breast milk DHA content. DHA is available as a supplement in two forms: fish oil capsules, which contain both DHA and EPA (another omega-3 fatty acid), and DHA from algae, which has no EPA. A minimum daily DHA intake of 200 mg is recommended for pregnant and lactating women.

B12

Vitamin B12 plays an essential role in red blood cell formation, cell metabolism, nerve function, and DNA production. It is primarily found in animal source foods, so vegans usually take a supplement. If a breastfeeding mother is deficient in vitamin B12, her infant may also become deficient, which can lead to permanent brain damage if left untreated. The recommended daily intake of vitamin B12 for lactating women is 2.8 micrograms, and infants aged six months or less require 0.4 micrograms.

D

Vitamin D supports healthy bone development and helps prevent rickets, a condition that causes weak or deformed bones. It is typically found in animal source foods, and breast milk alone does not provide infants with enough vitamin D. The Dietary Guidelines for Americans and the American Academy of Pediatrics recommend that breastfed and partially breastfed infants receive 400 International Units of vitamin D daily, beginning in the first few days of life.

A

Vitamin A requirements almost double while nursing a baby, as it is vital for helping cells specialize to carry out various functions in the body, as well as for hormone function and the growth of teeth and bones. Plant foods rich in vitamin A include orange, yellow, and green fruits and vegetables, such as carrots, peppers, mangoes, papayas, sweet potatoes, tomatoes, pumpkin, broccoli, turnips, and leafy greens.

Iron

Iron is necessary to make hemoglobin, the component in red blood cells that carries oxygen throughout the body. It also supports neurological development during infancy and early childhood. Inadequate iron can lead to fatigue, anemia, and impaired development. While meat, poultry, and seafood are high in heme iron, a form that is well-absorbed, beans, lentils, and vegetables like spinach contain non-heme iron, a less absorbable form. The Recommended Dietary Allowance (RDA) for iron is 27 mg during pregnancy and 9 mg during lactation for mothers aged 19-50.

Zinc

Zinc is a nutrient that helps babies grow and develop a healthy gut and immune system. As a nursing mother, your zinc requirement increases slightly from 11 mg per day during pregnancy to 12 mg per day for nursing. You can meet those requirements by adding zinc-rich foods such as wheat germ, legumes, whole grains, nuts, and seeds (as well as their butters) to your meals.

Calcium

Calcium, along with vitamin D, is necessary for healthy bones and teeth. It also plays an important role in blood clotting, helping muscles contract, and regulating normal heart rhythms and nerve functions. Calcium must be obtained from the diet, and good sources include dairy products and some dark green leafy vegetables like spinach and kale. In order to absorb calcium, the body requires vitamin D. The recommended intake of calcium during pregnancy and lactation is 1000 mg per day. Vegetarians and vegans should consume 1200 to 1500 mg per day, 20% more than omnivores.

Choline

Choline is an essential nutrient involved in many processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis, and nervous system maintenance. While the liver can make small amounts of choline, most of it is obtained through the diet. Rich food sources include beef liver, eggs, and fish, and some plant-based foods contain choline. However, unusually large quantities of plant-based foods would need to be consumed to meet the daily requirement. Choline is especially important during pregnancy, as a low intake may increase the risk of neural tube defects in unborn babies. Breastfeeding women are recommended to consume 550 mg of choline daily throughout the first year postpartum.

Extra calories

Breastfeeding people following a vegan diet should aim to consume around 350-500 extra calories per day compared to their pre-pregnancy calorie intake. This is just above the extra 450 calories needed in the last trimester of pregnancy. Of course, the exact amount of extra calories needed will vary depending on your baby's appetite, the amount of food they will eventually eat in addition to breast milk, and the number of babies you are nursing.

Instead of tracking or counting calories, it is recommended to listen to your hunger and satiety signals to determine when and how much to eat. If your diet is well-balanced, with sufficient amounts of protein, complex carbohydrates, healthy fats, whole carbohydrates, plant-based protein, and fluids, listening to your body's cues should effectively guide your portion sizes.

• Eat a well-balanced diet with sufficient amounts of protein, complex carbohydrates, healthy fats, whole carbohydrates, plant-based protein, and fluids.
• Include a variety of protein-rich plant foods in your diet, such as legumes, whole grains, nuts, and seeds. These foods are also rich in other important nutrients for breastfeeding, such as iron, zinc, calcium, and B-vitamins.
• Ensure you are consuming enough healthy fats, especially omega-3 fatty acids. Good sources of omega-3s include flaxseeds, walnuts, chia seeds, hemp seeds, soy nuts, and microalgae.
• Drink plenty of fluids. Water or herbal tea is a good choice. Staying hydrated will not only help with milk production but also make it easier for you to recognise your body's hunger and satiety signals.
• Include enough calcium-rich plant foods in your diet, such as bok choy, broccoli, napa cabbage, collard greens, kale, okra, calcium-set tofu, almonds, blackstrap molasses, figs, and calcium-fortified plant milks, juices, and yoghurts.
• Consider taking supplements, such as vitamin B12, vitamin D, iodine, and DHA-rich algae oil, to ensure you are meeting your increased nutrient requirements during breastfeeding.

Remember, it is always a good idea to consult with a healthcare professional or a registered dietitian to ensure you are meeting your own nutritional needs and the needs of your baby while following a vegan diet during breastfeeding.

Fluids

Drinking enough fluids may also help you to recognise your body's signals of hunger and satiety, which can help you to regulate how much to eat without having to weigh foods or count calories.

It can be difficult to remember to drink enough fluids, especially when you are busy caring for a newborn. Try placing a water bottle or tea kettle in an area you spend a lot of time in, to serve as a visual reminder to drink. Keeping fluids near your nursing station can also be handy, especially for easy access during night feedings.

You may also want to get into the habit of drinking a glass of water before every meal or snack. Drinking a glass of water before or with each meal and snack will help you to stay hydrated.

Although it is important to emphasise drinking enough fluids, there is no need to force yourself to drink more than your body naturally wants to. Simply drinking to satisfy thirst will be sufficient for most mothers.

When in doubt, take a look at the colour of your urine. Generally speaking, dark-coloured urine is a sign that you need to drink more fluids. Constipation, dry eyes or a dry mouth are other telltale signs of dehydration.

As a rule of thumb, breastfeeding mothers need to drink up to 2 litres of water per day. Depending on your age and activity level, you will need ½-¾ ounce of water per pound of body weight per day. So, a 150-pound nursing mother should drink anywhere from 75-112 ounces of water per day – that's about 10-12 cups.

Protein

Lactating vegan mothers can meet their protein requirements by including protein-rich plant foods in their diet. Legumes, whole grains, nuts, and seeds are excellent sources of protein. These foods are also rich in other essential nutrients such as iron, zinc, calcium, and B-vitamins, which are particularly important during breastfeeding.

• Pasta, whole wheat, cooked
• Legumes, including beans, chickpeas, and lentils
• Tofu
• Nuts and seeds, such as cashew nuts, chia seeds, hemp seeds, pumpkin seeds, and almonds
• Whole grains, such as quinoa, brown rice, oats, and whole grain bread

It is important to note that a well-planned vegan diet is crucial to ensure adequate nutrient intake for both the mother and the baby. In addition to protein, breastfeeding mothers should pay attention to their intake of vitamins, minerals, healthy fats, complex carbohydrates, and fluids. Consulting with a healthcare provider or a registered dietitian can help optimize nutrient intake during breastfeeding.

Good fats

Vegan mothers should also ensure they are getting enough healthy fats overall. They should aim to eat a well-balanced diet with sufficient amounts of healthy fats, whole carbohydrates, plant-based protein, and fluids.

Frequently asked questions