The Best Vitamins for Breastfeeding Moms

It is important to make sure you get the proper nutrients when breastfeeding. Here is a list of the best vitamins for breastfeeding moms.

More than 83 percent of infants will start off their nutritional journeys on breast milk. This milk is what will sustain them, nourish them, and help them grow in the earliest days of your baby's life.

You've already been through the wringer with labor, and nine months of nurturing a tiny human inside you. The idea of breastfeeding and ensuring your baby gets what they need can seem daunting, but don't you worry.

We get it. That's precisely why we did our part to ensure that this article addresses what all you wonderful breastfeeding moms need to know to keep your babies healthy, happy, and well-fed.

Let's get started!

Postnatal Vitamins: What Are They and Do You Really Need Them?

Your body goes through a lot during pregnancy. You are understandably exhausted and in need of adequate nutrition to help your body adapt to new changes.

Breastfeeding increases the demand for your nutritional intake because now your body must sustain itself and meet the dietary needs of a growing baby.

It will benefit you to make sure you're including the following nutrients, vitamins, and supplements in your meal plans.

Omega-3s and DHA

A baby's brain is all set to grow during the first two years after birth. To facilitate this growth, your baby needs adequate sources of omega-3 fatty acids, in particular DHAs.

Additionally, a deficiency in omega-3s has also been associated with post-partum depression. It is recommended that lactating women consume at least 200mg of DHA every day, during their nursing days.

Sources of omega-3s include: salmon, mackerel, tuna, flaxseeds, chia seeds, walnuts, canola oil, hemp seeds, and algal oil.

Keep in mind that DHAs are more easily available in seafood and fish. Generally, you will find that vegetarian sources of Omega 3s only contain ALAs that your body then converts into DHAs. This process is not as efficient as consuming DHAs directly through non-vegetarian sources like salmon.

However, whether you're a vegan, vegetarian or non-vegetarian, you can always access DHA supplements to meet your daily requirements. As a vegan, you can opt for algal oil supplements that contain both EPAs and DHAs. As a non-vegetarian, you could opt for algal oil supplements or fish oil supplements.

Choline

Choline is a nutrient that plays a key role in creating and maintaining the health of various membranes. Adequate levels of choline ensure the proper functioning of memory, muscle function, maintenance of immune function, intestinal health, mood regulation, and more.

Low levels of choline could manifest as cognitive decline, fatigue, nerve damage, mood dysregulation, and muscle aches. Nutritional deficiencies in you could reflect deficiencies in your breast milk. The recommended intake is around 550mg per day.

So, what can you include in your diet to make sure you are consuming sufficient levels of choline?

For non-vegetarians: chicken breast, tilapia, cod, eggs, and beef liver.

For vegetarians or vegans: tofu, soybeans, broccoli, quinoa, peanut butter, Brussels sprouts, and soy milk.

As a vegetarian, it might be harder to ensure adequate levels of choline, so you can always opt for a vegan choline supplement.

Vitamin D

In general, a daily intake of 100mcg of vitamin D can ensure that the baby gets adequate levels of this nutrient through breastfeeding.

Vitamin D is an essential nutrient that helps babies absorb calcium and phosphorous thereby ensuring strong and healthy bones.

Including salmon, sardines, egg yolks, and certain foods fortified with this nutrient can help raise your vitamin D levels. Additionally, 15 minutes in direct sunlight between 11 am to 1 pm up to two or three times a week can serve as another source of this nutrient.

However, if you live in a colder climate or would rather not spend your time in the sunlight, a supplement is your best friend.

Iodine

Iodine plays a key function in the development of the child's brain and body. A deficiency in iodine has been associated with cretinism and severe mental retardation.

A normal diet may not be able to meet the necessary requirement for iodine. However, the American Academy of Pediatrics recommends a daily supplement of 150 µg of iodine.

Other sources of iodine include: seaweed like nori, kombu, wakame, and kelp; cod, tuna, shrimp, eggs, beef liver, and table salts that have been fortified with iodine. Seaweed is an excellent source of iodine for vegans and vegetarians. Add them to your soups and salads to enjoy a delicious meal.

Daily Caloric Intake for Breastfeeding Moms

Being responsible for the nourishment of a whole other human is no joke. To make sure your energy levels are replenished and that you get the resources you need, it is recommended that you take vitamins and consume an additional 330-400 calories.

This means, your total caloric intake should range between 2000-2800 calories, depending on your current weight, height, and daily activity. Breastfeeding is easier when your body is well-nourished!

Stay Healthy with a Balanced Diet

Staying healthy doesn't have to be stressful. With a bit of thoughtful meal prep, a daily multivitamin, and the guidance of a trusted gynecologist, you'll have nothing to worry about.

Try and diversify your plate, eat a little bit of everything and be mindful of including omega-3s, iodine, choline, and other key nutrients into your diet.

At 1 Natural Way, we are dedicated to helping breastfeeding moms enjoy a happier, healthier, and easier journey through motherhood. We help moms get a breast pump and maternity wellness benefits through insurance. Call us at (888) 977-2229 or get your breast pump through insurance today!

About the Author

Cindy Puppos is 1 Natural Way's Customer Service Manager, so she has a good idea of all the different and wonderful questions that moms have for her team. Thankfully, as the mother of two boys (who are now grown!) and a veteran of the company and breastfeeding, Cindy is always knowledgeable about breastfeeding, pumping and all the latest and greatest pumps!