Brenda Khan
Breastfeeding places unique nutritional needs on the body, and while a balanced diet is the foundation of good health, many new mothers find it difficult to meet all their nutrient needs through food alone. This is where supplements can help. However, it is important to note that not all supplements are safe to take while breastfeeding. In this paragraph, we will explore the topic of taking diet supplements while breastfeeding and provide information on what is safe and what should be avoided.
| Characteristics | Values |
|---|---|
| Recommended dietary allowances (RDAs) | Increase while breastfeeding |
| RDA for iodine and choline | 290 micrograms (mcg) of iodine and 550 milligrams (mg) of choline daily throughout the first year after giving birth |
| Caffeine | Low to moderate amounts (300mg or less per day) are safe |
| Safe supplements | Multivitamins, prenatal vitamins, zinc, vitamin D |
| Supplements to avoid | Turmeric, melatonin, collagen |
| Vegetarian or vegan diet | May need supplementation of iron, vitamin B12, omega-3 fats |
| General diet recommendations | No special diet needed, but a healthy, balanced diet with a variety of fruits, vegetables, starchy foods, fibre, and protein |
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What You'll Learn
Recommended dietary allowances (RDAs)
The recommended dietary allowances (RDAs) refer to the average amount of vitamins or minerals that meet the daily nutrient needs of most healthy individuals. While breastfeeding, the RDA for some nutrients, such as iodine and choline, increases. The Dietary Guidelines for Americans recommend a daily intake of 290 micrograms of iodine and 550 milligrams of choline for breastfeeding women during the first year after childbirth.
Breastfeeding mothers generally require more calories to meet their nutritional needs. They need to consume approximately 2,000 to 2,800 calories per day, which is 340 to 400 calories more than the recommended intake for non-pregnant, non-breastfeeding women. It is important that these additional calories come from nutritious foods. A well-rounded diet is ideal for meeting nutritional needs, but supplements may be necessary to fill any gaps.
Breastfeeding mothers should also be mindful of their caffeine intake. While small amounts of caffeine pass through breast milk and usually do not affect the infant, very high intakes of caffeine, equivalent to about 10 cups of coffee or more per day, may cause fussiness and irritability in infants. Preterm and newborn infants break down caffeine more slowly, so mothers of these infants should be particularly cautious.
Breastfeeding mothers are advised to consume a variety of fish from the "Best Choices" and "Good Choices" categories on the US Food and Drug Administration's and Environmental Protection Agency's charts. This is because most fish contain mercury, which can adversely affect the brain and nervous system of the breastfed infant. Shark, swordfish, king mackerel, and tilefish should be avoided due to their high mercury content.
To ensure adequate nutrition, breastfeeding mothers can take a daily multivitamin that contains 100% of the RDA. Prenatal vitamins can also be continued during breastfeeding, but they contain more iron than is necessary. If constipation or stomach upset occurs, switching to a general multivitamin with 100% RDA is recommended.
It is important to consult with a healthcare provider to determine the appropriate dietary supplements during breastfeeding. They can advise on specific supplements to meet individual needs, such as vitamin B12 for vegetarians and vegans.
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Safe supplements
While it is generally safe to continue taking prenatal vitamins while breastfeeding, it is always recommended to consult a doctor before taking any supplements.
Multivitamins
Multivitamins are generally safe to take during breastfeeding and can help fill in any nutritional gaps. However, not all multivitamins are the same, so it is important to consult a doctor for a recommendation. Prenatal vitamins with folic acid are also beneficial during breastfeeding but should be taken after consulting a doctor.
Vitamin B12
Vitamin B12 supplements are strongly recommended for mothers who follow vegetarian or vegan diets, as this vitamin is primarily available from animal protein. According to the CDC, women who are vegetarian or vegan should take a vitamin B12 supplement.
Iodine and Choline
The RDA for iodine and choline increases while breastfeeding. Health care providers should work with breastfeeding mothers to determine if they need an iodine or choline supplement to achieve adequate intake.
Iron
Iron supplements are generally not necessary for breastfeeding mothers unless specifically recommended by a healthcare provider. According to La Leche League International, iron supplements are more relevant for formula-fed babies.
Zinc
Zinc is a mineral that is important for overall health, and breastfeeding depletes it. Mothers should aim for about 12mg daily, and consult a doctor about supplement options if their diet lacks enough natural zinc sources.
Caffeine
While caffeine passes into breast milk in small amounts, low to moderate consumption (about 2 to 3 cups of coffee per day) usually does not adversely affect the infant. However, high intake (10 cups of coffee or more per day) may cause irritability, poor sleeping patterns, fussiness, and jitteriness in infants.
It is important to note that herbal supplements and remedies, such as echinacea and turmeric, should be avoided while breastfeeding unless specifically recommended by a healthcare provider, as their safety during breastfeeding has not been adequately studied.
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Vitamins and minerals
Good nutrition is essential for mothers who breastfeed to support their health and that of their infants. Ideally, breastfeeding mothers should obtain most of their required vitamins and minerals by consuming a balanced, varied, and nutritious diet. However, mothers may benefit from taking supplements of some of the various components that are secreted into their breast milk.
Breast milk provides complete nutrition for an infant and is composed of protein, lipids, carbohydrates, and all essential vitamins and minerals. However, the concentration of certain vitamins in breast milk does not respond proportionally to increased maternal intake. For example, vitamin D and vitamin K levels in breast milk may be inadequate for infants. Some research has reported that very large maternal doses of vitamin D that exceed the safe upper limit of 4,000 IU per day can provide adequate vitamin D to the infant through breast milk. However, caution is warranted when consuming these large doses, as excess intake can lead to toxicity.
The recommended dietary allowance of omega-3 LCPUFA in breastfeeding women is 200 mg daily, or 8-12 ounces of seafood weekly that are low in mercury levels, such as catfish, salmon, shrimp, and tilapia. Additionally, there are large differences between the postnatal supplements on the market, and it is important to consider one's own usual diet and needs when deciding which supplement will be most helpful. Working with a dietitian can help women identify any gaps in their nutrition and determine which supplements are necessary.
Prenatal supplements may not provide adequate levels of vitamins A, E, or C for lactating women and may provide too much iron for mothers whose iron stores have recovered from delivery. It is important to consider the unique nutritional demands of breastfeeding when deciding whether to take prenatal or postnatal supplements.
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Nutritional gaps
The recommended dietary allowances (RDAs) are the average amount of vitamins or minerals that meet the daily nutrient needs of healthy individuals. However, the RDA for some nutrients, such as iodine and choline, increases during breastfeeding. As a result, diet alone may not be sufficient, and supplements can help fill these nutritional gaps. For instance, breastfeeding mothers may require an iodine and choline supplement to achieve adequate intake, as recommended by their healthcare provider.
Breastfeeding mothers also generally need more calories to meet their nutritional needs. They require approximately 340 to 400 more kilocalories (kcal) per day compared to their pre-pregnancy intake. This translates to around 2,000 to 2,800 kcal per day for breastfeeding women, depending on their age, body mass index, and activity level.
Additionally, certain nutrients like iron, vitamin D, calcium, omega-3s, and B vitamins may be particularly important during this stage. For example, iron is essential for energy levels and reducing the risk of postpartum anaemia, and research shows that taking iron supplements while breastfeeding can improve iron levels. Similarly, vitamin D supplements are recommended for both mother and baby, especially during autumn and winter, when there is less sunlight.
It is important to consult with a healthcare provider to determine the appropriate dietary supplements during breastfeeding. They can recommend specific vitamins or supplements to address any nutritional gaps and ensure the safety of both mother and child.
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Herbal supplements
While breastfeeding, it is important to be cautious about the herbal supplements you consume, as they can be transferred to your breast milk and potentially harm your baby. Herbal supplements are not regulated by the FDA and are classified as food products, so there is limited safety data available. Some herbal supplements may affect your milk supply, while others may have adverse effects on your baby, such as central nervous depression or skin discolouration.
It is recommended to consult with a healthcare provider before taking any herbal supplements while breastfeeding. Reliable, non-commercial sources, such as the National Institutes of Health, MedlinePlus, and LactMed, can provide valuable information about the safety of specific herbs.
Some herbs that are considered unsafe or should be approached with caution while breastfeeding include feverfew, ginkgo, kelp supplements, aloe vera latex, echinacea, fenugreek, kava kava, and turmeric supplements.
On the other hand, some herbal teas marketed to promote lactation are generally considered safe, although it is still advisable to consult with a healthcare provider before consuming them regularly. Garlic and ginger in moderate amounts used for food preparation are also believed to be safe.
Additionally, multivitamins are generally safe to take during breastfeeding and can help ensure you are getting sufficient essential nutrients. However, it is important to consult with a doctor to determine which specific multivitamin is suitable for your individual needs.
In summary, while some herbal supplements may be beneficial during breastfeeding, it is crucial to exercise caution and seek professional advice to ensure the safety of both you and your baby.
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Frequently asked questions
It is generally safe to take certain supplements while breastfeeding, but it is important to consult a healthcare provider first. Multivitamins, prenatal vitamins, and vitamin D supplements are generally considered safe for breastfeeding mothers.
Some supplements to avoid while breastfeeding include collagen, melatonin, and turmeric. The safety of these supplements during breastfeeding has not been adequately studied, so it is recommended to err on the side of caution.
A well-rounded and balanced diet is ideal for meeting nutritional needs. Breastfeeding mothers should aim for at least 5 portions of fruits and vegetables, starchy foods, fibre, and protein-rich foods. It is also recommended to increase caloric intake by 340 to 400 kilocalories per day to meet the additional energy demands of breastfeeding.
Caffeine should be limited as it can pass into breast milk and affect the infant's sleep and behaviour. It is recommended to consume no more than 200-300 mg of caffeine per day while breastfeeding. Alcohol should also be consumed in moderation, and it is advised to discuss food allergies and specific dietary concerns with a healthcare provider.
Safe supplements include prenatal vitamins, vitamin D, and iron supplements. It is always recommended to consult a healthcare provider before taking any supplements to ensure they are appropriate for your individual needs.
