Nutrients to Focus On
Calcium
If a breastfeeding mother’s diet is low in calcium, her body will pull it from her bones to enrich her breast milk for baby. Again, nature prioritizing baby’s wellbeing over the mother’s seems to follow evolutionary logic. That’s why focusing on calcium-rich foods when breastfeeding is important for a mother’s bone health. Keep in mind that food sources are much better absorbed than supplements.
Consider gruyere, Swiss, goat, or mozzarella cheese, sardines, sesame seeds, and plain yogurt.
Zinc
It is estimated that about 20% of the zinc in breast milk is pulled from maternal bone stores. A depletion of a mother’s zinc stores could lead to potential health issues. While we certainly need more research in this area, we do know that zinc helps strengthen immune function and it is required for many metabolic processes.
Food sources include: oysters, Alaskan crab, oats, beef, and pumpkin seeds.
DHA
In a study of ~12,000 women, it was shown that 95% of those of childbearing age, and 100% of pregnant women, failed to meet the daily requirements for DHA. Meaning, the vast majority of women enter pregnancy with insufficient stores of DHA. Breastfeeding can further deplete a mother’s stores; this is particularly concerning, as the body’s largest source of DHA is the brain. For this reason, DHA-rich foods and supplementation are crucial in the postpartum period, throughout breastfeeding, and beyond.
Food sources include sardines, cooked herring, salmon (and salmon oil), and fish or algae oil.
Vitamin D3
Vitamin D deficiency is highly prevalent in pregnancy throughout the world, and the maternal status directly affects the status of her baby. Studies have also shown that the current RDA of 600 IU for lactating women is substantially lower than adequate for the large majority.
Food sources include fatty fish, such as salmon, mackerel, herring, and trout.
