Brenda Khan
Breast milk is designed to provide the right amount of calories and nutrients for an infant's growth and health. Mothers who breastfeed need to be mindful of their nutrition to support their health and that of their baby. Vitamins and minerals such as vitamin C, folic acid, vitamin B12, vitamin D, and iodine are important for the mother and baby during lactation.
Vitamins to Increase in Your Diet During Lactation
| Characteristics | Values |
|---|---|
| Vitamin C | 115 milligrams (if 18 or younger); 120 milligrams (if 19 or older) |
| Folic Acid | 500 micrograms |
| Iodine | 150 micrograms |
| Iron | |
| Vitamin B12 | Found in animal products like meat, fish, milk, and eggs |
| Vitamin D | 600 international units |
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What You'll Learn
Vitamin D
Breastfeeding mothers are at a higher risk of vitamin D deficiency than non-breastfeeding women. This is due to the insufficient vitamin D content in breast milk, which ranges from 5 to 80 IU/L. This is particularly true for women who live in areas with less sun exposure, as maternal oral vitamin D supplementation and sun exposure are the two main ways to increase the vitamin D content of human milk.
Daily maternal vitamin D2 or D3 supplementation in the 10 to 50 mcg (400 to 2,000 IU) range is often not enough to meet the daily requirement of an exclusively breastfed infant. To address this, breastfeeding mothers can take vitamin D supplements of at least 10 mcg (400 IU) and give their infants a daily vitamin D supplement of at least 10 mcg (400 IU) as well. Higher dosages of maternal vitamin D supplementation, such as 6400 IU per day, have been shown to produce dramatic increases in both milk vitamin D and infant circulating 25-OH vitamin D concentrations.
It is important to note that the vitamin D content of human milk can vary depending on the season, with milk levels typically being higher in summer months than in winter.
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Folic acid
During breastfeeding, it is also important for mothers to maintain adequate folic acid intake. The recommended daily intake of folic acid while breastfeeding is 500 micrograms (0.5 milligrams). This is because folic acid is a normal component of breast milk, and supplementation during this period ensures that the baby continues to receive the benefits of folic acid for their brain development.
Good dietary sources of folic acid include fortified breads and cereals. Folate, the natural form of folic acid, can be found in leafy green vegetables, citrus fruits, avocados, lentils, and beans. However, it is important to note that most people obtain sufficient folate from their regular diet, and supplementation may not always be necessary.
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Iodine
During lactation, iodine intake is crucial for the mother's thyroid function and the optimal iodine nutrition of the infant. Iodine is absorbed in the gastrointestinal tract, enters the systemic circulation, and is taken up into the thyroid cells. The iodine concentration in breast milk is influenced by the mother's iodine status, and insufficient iodine intake can lead to negative reproductive outcomes and increase the risk of infant mortality and intellectual impairment.
To ensure adequate iodine levels during lactation, dietary sources or supplementation may be necessary. Breastfeeding mothers can include iodine-rich foods in their diet, such as iodized salt and seafood. Additionally, iodine supplementation during lactation has been studied, with varying results depending on the dosage and duration. In some studies, mothers receiving iodine supplementation exhibited higher iodine levels in breast milk compared to those on a placebo.
While iodine is essential, excessive iodine intake during pregnancy and lactation should be avoided. Excessive iodine consumption has been linked to congenital hypothyroidism in newborns. Therefore, it is important to monitor iodine intake and consult healthcare professionals to ensure optimal iodine levels during lactation, as this will benefit both the mother's and infant's health.
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Vitamin C
During lactation, it is recommended that women over the age of 19 consume 120 milligrams of vitamin C per day, with a tolerable upper intake level of 2000 milligrams. Nursing mothers who consume more than the recommended amount are unlikely to harm their infants, as the mother's body regulates the amount of vitamin C that gets into the breast milk. A study following hundreds of nursing mothers from 1998 to 2000 showed a direct correlation between maternal vitamin C intake and vitamin C concentration in breast milk. However, another study found that breastfeeding mothers who took more than 1,000 milligrams of vitamin C did not experience an increase in vitamin C levels in their breast milk.
It is important to note that certain medications can deplete vitamin C levels, including anti-inflammatory drugs, birth control medications, and diuretics. Excess vitamin C is excreted through urine, and doses of more than 2000 milligrams per day can lead to an upset stomach, diarrhea, or intestinal gas. Therefore, taking extra vitamin C in supplement form may not be necessary, as the kidneys will simply remove the excess from the body.
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Iron
Low iron levels during pregnancy can make mothers feel unwell, and it may also put the unborn baby at risk of low birth weight or premature birth. These risks continue after birth, with a study published in the NIH finding that mothers with low iron or anaemic iron levels reported a higher level of issues associated with insufficient milk. This can lead to shorter breastfeeding periods and earlier weaning. Iron deficiency can also affect a mother's wellbeing, causing tiredness, fatigue, irritability, and poor concentration.
A mother's iron levels during lactation may affect her milk supply and her baby's iron supply. While newborns have sufficient iron stored in their bodies for the first six months of life, at about six months, infants require a source of iron outside of breast milk. This can be met through iron-rich foods, iron-fortified cereals, or iron supplement drops.
It is recommended that mothers speak to their healthcare professional before taking any iron supplements while breastfeeding or giving supplements to their baby.
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Frequently asked questions
During lactation, it is recommended that you increase your intake of vitamin C, vitamin D, and folic acid (vitamin B9).
Good sources of vitamin C include citrus fruits and juices, as well as other fruits and vegetables.
Experts recommend that breastfeeding women take 600 international units of vitamin D daily. This can be achieved through a combination of sunlight exposure, diet, and supplements.
