Breastfeeding mothers do not need a significantly higher calcium intake to provide their babies with more calcium. Breastfeeding mothers need calcium to recover bone density lost during pregnancy. The developing fetus takes up calcium from the mother, therefore, whether a mother is breastfeeding or not, she needs to rebuild her store of calcium. If a mother's calcium needs can't be met with food, supplementing with calcium supplements is a good option.
Calcium Requirements for Breastfeeding Mothers
Breastfeeding mothers have the same daily calcium requirements as other women, whether pregnant or not. The Institute of Medicine recommends a daily dose of 1000 mg for breastfeeding mothers over 18 years. Breastfeeding mothers younger than that should take 1300 mg per day. Mothers who consume dairy regularly can get their daily intake from food but others will have to take calcium supplements.
Calcium and Breastfeeding
The body makes up for calcium lost in the bones during pregnancy and early stages of nursing in two ways. First, less calcium is excreted in the urine and secondly, the low level of estrogen in nursing mothers promotes increased absorption of calcium. It is during this period that the breastfeeding mother needs to rebuild the calcium in her bones. Calcium supplements, therefore, provide greater benefits to the nursing mother than other women because they are absorbed to a greater extent at this stage.
Calcium Supplements to Use
The absorption of calcium is improved when magnesium is present. The ideal ratio between calcium and magnesium for proper absorption in a calcium supplement is 2:1. Furthermore, since dairy products is an important source of zinc alongside calcium, it is important to choose a calcium supplement containing zinc if you are not taking dairy while breastfeeding. Therefore, instead of taking a supplement with only calcium, you should take a supplement with calcium, magnesium and zinc combined. A daily dose of 1500 mg is ideal for such calcium supplement, although vegetarians can still meet their daily calcium target with 600 to 700 mg. This is because vegetarians are likelier to take other food sources rich in calcium and also because they avoid meat which contains phosphorus responsible for reducing calcium absorption.
Osteoporosis and Calcium Levels During Breastfeeding
Studies have shown that women who replenish their bone calcium levels while breastfeeding record a lower incidence of hip fracture and osteoporosis later in life when compared to those who do not. This renewal of bone density proves to be essential in maintaining bone mass and a high activity in the bones. Calcium supplementation during breastfeeding is, therefore, essential for women who are not meeting the daily calcium requirement during that period.
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