Although breastfeeding women have an increased need for vitamins and minerals, most women can meet their needs through a healthy and balanced diet. However, the type and amount of vitamins and minerals in breast milk is related to the mother's vitamin and mineral intake, and some women have difficulty meeting their needs through diet alone. Women who are concerned about the nutritional content of their breast milk may want to consider the use of a multivitamin supplement.
Recommended Amounts
The recommended dietary allowance of vitamins for a breastfeeding woman is 2.8 mcg of vitamin B-12, 500 mg of folate, 2.0 mg of vitamin B-6, 17 mg of niacin, 1.6 mg of riboflavin, 1.4 mg of thiamin, 19 mg of vitamin E, 15 mcg of vitamin D, 115 to 120 mg of vitamin C, 1,200 to 1,300 mcg of vitamin A, 7 mg of pantothenic acid, 550 mg of choline and 35 mcg of biotin. For minerals, the recommended dietary allowance is 700 to 1,250 mg of phosphorus, 310 to 360 mg of magnesium, 9 to 10 mg of iron, 1,000 to 1,300 mg of calcium, 12 to 13 mg of zinc and 5.1 g of potassium. Most breastfeeding women can use these values as guidelines to ensure their vitamin and mineral is appropriate, but talk to your doctor to determine the amount appropriate for your specific situation if you have a medical condition or believe you may require a different amount.
Dietary Intake
If you do not have a medical condition that interferes with the absorption of vitamins and minerals, try to get the majority of your vitamin and mineral intake through your diet. Eat a variety of nutrient-rich foods, including plenty of fruit, vegetables, whole grains, dairy products, lean meats, fish and fortified snacks. Make sure you get regular meals, and aim to get about 500 calories more than usual. Drink plenty of fluids, as low fluid intake may affect your milk volume. Check the nutrition labels of the foods you eat, or use an online nutritional database like MyPlate, to determine how much vitamins and minerals you typically consume in a day. If you find that you consistently get far less than you need and you cannot change your diet, consider a multivitamin supplement.
Considerations
Some doctors encourage breastfeeding women to continue taking the same prenatal vitamin they took during pregnancy. This is because the nutritional needs of breastfeeding mothers are similar, although not identical, to the nutritional needs of pregnant women. Because of this, prenatal vitamins typically provide a closer match to the recommended dietary allowances for breastfeeding women than traditional multivitamin supplements. Ask your doctor if it would be beneficial for you to continue taking your multivitamin supplement during breastfeeding.
Warning
It can be dangerous to get too much of certain vitamins while breastfeeding. Fat-soluble vitamins are stored in the body and may concentrate in breast milk. Excessive amounts of these vitamins in your breast milk, particularly vitamin A and E, may harm your nursing infant. This is why it is crucial that you stay as close to the recommended dietary allowances as possible and not to exceed these amounts unless specifically instructed by your doctor to do so.
Member Comments