Why you need extra nutrition during breastfeeding than pregnancy

After my baby came, I stopped being keen on what I eat especially after she hit the six-week mark.

Being that I breastfed exclusively, I only focused on foods that increased my milk production and paid more attention to my cravings this slowly made me abandon my strict balanced diet.

After a while, the calories started kicking in and I gained a few pounds.

My back aches increased tremendously and later was diagnosed with anemia.

I had to seek help.

I visited AAR Healthcare and the doctor put me on some post-natal supplements let us just say I’ve noticed some improvements.

According to Dr. Alfred Osori, Pregnancy depletes important nutrients in your body, such as folate, iron, vitamin D, fatty acids, and calcium.

“What’s more, your daily needs for many nutrients are even greater during breastfeeding than they were during pregnancy. Your body uses nutrients such as choline, iodine, docosahexaenoic acid (DHA), and vitamins A, B12, and D to produce milk.” He says.

Osori says this is why people who choose to breastfeed have a higher risk of developing deficiencies of several nutrients than those who do not breastfeed.

“Many people continue taking their prenatal vitamins while breastfeeding or start taking a postnatal supplement after they give birth.”

What you need

Most pre- and postnatal supplements cover the majority of your needs for nutrients that are in high demand during breastfeeding, including: vitamin A, folate, vitamin B12, vitamin B6, iodine, iron, vitamin C, vitamin D, vitamin E, zinc, selenium.

What vitamins and nutrients do you need when breastfeeding?

“Taking a supplement specifically designed to support your needs after delivery and throughout breastfeeding is something your doctor will likely discuss with you during a prenatal visit or your 6-week checkup,”Osori says.

“It’s a good idea to continue taking a well-rounded prenatal or start a postnatal supplement after giving birth.”

He says that most pre- and postnatal supplements do not contain enough vitamin D or choline, a nutrient essential for fetal growth and development.

They also often lack the omega-3 fatty acids DHA and eicosapentaenoic acid (EPA). Meaning you ave to source elsewhere.

“Your needs for these nutrients increase during breastfeeding, so getting enough on a daily basis is critical.”

Choline

The best pre- and postnatal supplements contain roughly 50% or more of your choline needs — you need 550 milligrams (mg) per day during lactation. It’s also important to eat choline-rich foods such as egg yolks and fish.

Vitamin D

Vitamin D is another nutrient that’s in high demand during breastfeeding.

Although the current daily recommendation for vitamin D during pregnancy and breastfeeding is 600 IU, studies suggest that a daily intake of 6,400 IU is necessary to maintain optimal vitamin D levels in breastfeeding parents and breastfed babies.

It’s best to get your vitamin D levels checked so that a healthcare professional can recommend a dose that helps you reach and maintain optimal blood levels during breastfeeding.

Omega-3s

Healthcare professionals also recommend supplementing with the essential fatty acids DHA and EPA when breastfeeding.

DHA and EPA play important roles in fetal development, and supplementing during breastfeeding may lead to improvements in your baby’s brain function later in life

Keep in mind that most pre- and postnatal supplements do not contain DHA or EPA.

In addition to a well-balanced pre- or postnatal supplement, you may need to take a separate supplement containing 250–375 mg of DHA plus EPA.

Diet matters too

Although a high-quality pre- or postnatal supplement can help you meet your nutrient needs, it’s also important to maintain a nutritious diet while breastfeeding.

To help you keep your energy levels up and support milk production, the American College of Obstetricians and Gynecologists recommends eating 450–500 extra calories per day while breastfeeding. For most women, this means eating about 2,500 calories per day.

Make sure that most of your calorie intake comes from nutrient-dense foods, including protein sources like fish, chicken, legumes, and eggs plus vegetables, fruits, nuts, and seeds.

Then use supplements to support immune health while breastfeeding.

Although taking extra nutrients cannot “boost” your immune system, making sure that you’re getting optimal amounts of vitamins and minerals, as well as macronutrients like protein and healthy fats, can support immune function.

To support your immune system and meet your nutritional demands, you may want to take certain supplements during the postpartum period, including vitamin D, omega-3 fatty acids, probiotics, and protein.

To determine which supplements are right for you, consider whether you’re already consuming adequate amounts of these nutrients through your diet and pre- or postnatal vitamins.

It’s also a good idea to talk with a trusted healthcare professional.