6 Essential Nutrition for New Moms: What to Take When Breastfeeding

Proper nutrition is vital for new moms, especially when breastfeeding. Not only do they have to make sure they produce enough milk for the baby, but new moms need to make sure to consume enough nutrients for their optimal health as well. Read below to learn more about what essential nutrients new moms need to consume when breastfeeding, discover how much and in what ways to consume such essential nutrients for breastfeeding, and learn how dietary supplements may help you meet breastfeeding nutrition needs.

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Does breastfeeding make you tired?

When you think about the frequent feedings and gradually increasing nutrient needs of mom and baby in those first years of life, you may ask, “Does breastfeeding make you tired?” The answer is likely yes for most since your baby may not settle into a sleep schedule until several months after birth. This can lead to sleep deprivation, which in turn can make you very tired.

Another thing that can make you tired during breastfeeding is not consuming enough nutrients to maintain optimal health. A lack of nutrients like iron or B12, for example, can lead to fatigue, which can make it difficult to keep up with the schedule of a new mom. Therefore, read below to learn about how you can ensure you consume the essential nutrients new moms need during breastfeeding.

6 Essential nutrients for new moms

It’s important to consume a balanced diet during breastfeeding to help you maintain energy, support immune function, and just help you feel your best inside and out. During breastfeeding, new moms should consume 330 to 400 calories more daily than they did before pregnancy to help support nutrient needs. Within these calories they should consume plenty of protein, healthy fats, and fiber-rich carbohydrate-containing foods, not to mention plenty of fluid for hydration. Also, they should avoid alcohol and limit caffeine to no more than 300 mg daily.

Some essential nutrients new moms need during breastfeeding include:

Vitamin B12

Vitamin B12 plays an important role in nervous system support and red blood cell formation. Those who follow a vegetarian or vegan diet will need to ensure that they consume vitamin B12 in the form of a supplement since this is a vitamin found mostly in animal products like cow’s milk, meat, seafood, poultry, or eggs. Lactating moms should consume 2.8 mcg of vitamin B12 daily.

Vitamin D

Found in fortified cereals and milk as well as in sunshine, vitamin D is vital for bone health. Your body needs vitamin D to help better absorb calcium and phosphorus in the body. If you don’t consume vitamin D in your daily diet, then a dietary supplement is recommended. Lactating moms should consume 600 IU of vitamin D daily.

Vitamin K

Vitamin K is a nutrient mom and baby need for optimal bone health and blood clotting function. Lactating women should consume 90 mcg of vitamin K daily through foods like leafy green vegetables like broccoli, spinach, kale, collards, and turnip greens as well as through soybeans, among other foods.

Iodine

Iodine is vital for optimal thyroid function and helps support proper skeletal and central nervous system development in fetuses and infants. Experts suggest that breastfeeding women should consume about 290 mcg of iodine. Iodine is in foods like dairy products, eggs, seafood, and iodized salt.

Choline

Choline is an important nutrient that both mom and baby needs to support brain and metabolic health. Breastfeeding moms should consume 550 mg of choline daily which is in dairy products, eggs, meat, seafood, beans, peas, and lentils.

Iron

Iron is an essential nutrient that transports oxygen throughout the body via red blood cells. Lactating moms need around 9 mg of iron daily through foods like fortified breakfast cereals; beans, peas, and lentils; beef or beef liver; oysters; sardines; or dark chocolate, for example to support both their needs and baby’s iron needs.

How to consume essential nutrients during breastfeeding

If it’s hard to sit down and consume a meal during breastfeeding, you can consume essential nutrients during breastfeeding through snacks and small meals. Examples of such snacks and small meal ideas include:

Smoothies containing iron and vitamin D fortified milk blended with leafy greens like spinach along with your favorite fruits like fresh or frozen berries or banana slices.
Whole-grain crackers or cucumber slices with hummus
Fiber-rich corn tortilla chips with black bean dip
Vitamin D and iron fortified whole-grain breakfast cereal with berries or sliced bananas
Baby spinach salad topped with hard-boiled egg slices, edamame, dried cranberries, and Greek yogurt dressing

How dietary supplements can help meet breastfeeding nutritional needs

If you feel like sleepless nights from breastfeeding will have a negative impact on your eating habits, then a dietary supplement may help you meet nutritional needs during breastfeeding. Examples of high-quality dietary supplements to help meet breastfeeding needs include:

Metagenics PlusOne Daily Prenatal Packs: These are a convenient way to make sure you consume your daily essential nutrients during breastfeeding. Each packet contains five capsules and two softgels that contain 100% or more of the daily recommended value of 18 vitamins and minerals. Not to mention that each packet also provides healthy fats like DHA and EPA to support brain health and antioxidants like lutein and zeaxanthin that support optimal eye health. This non-GMO, gluten-free dietary supplement provides comprehensive nutrition that is ideal for preconception through nursing to help moms be their healthiest selves.

Genestra Bio B12 + Folic Acid: This is a unique dietary supplement that contains 1,000 mcg of vitamin B12 and 400 mcg of folic acid per serving. Just one chewable tablet daily can help support normal nervous system function and aid in the production of healthy red blood cells. This supplement is ideal for moms-to-be to take to reduce risk of neural tube defects in their unborn child. Be sure to contact your healthcare provider to see if this supplement is right for you to take while lactating.

Vital Nutrients Multi-Nutrients with Iron and Iodine: This supplement contains everything you need to feel your best during breastfeeding. This comprehensive multi-nutrient supplement contains 18 grams of iron and 800 IU of vitamin D3 per dose along with a variety of other vitamins and minerals like vitamins A, C, E, and B vitamins, among others. This supplement formula is also free of egg, gluten, or soy, is non-GMO, and is certified for Good Manufacturing Practices (cGMP) by the NNFA (National Nutritional Foods Association). Just take three capsules twice daily, or the dose suggested by your healthcare provider, for comprehensive breastfeeding nutrition.

Bottom line on breastfeeding nutrition

Being a new mom is an exciting time but can also be a stressful time dealing with frequent feedings, losing sleep, and making sure that baby receives the proper nutrition they require to thrive. By consuming a balanced diet and/or consuming a high-quality dietary supplement blend, these nutrient needs can be met so new moms can spend less time worrying about their nutrition and more time with their baby.

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Staci Gulbin

Staci Gulbin has been a registered dietitian since 2010 and has treated hundreds of patients for nutrition-related issues ranging from weight management, diabetes, heart health, renal health, and bariatric surgery nutrition. She has been a freelance health writer since 2011 for sites including Shape.com, Health.com, and GoodRx.com, to name a few and has been a featured nutrition expert on websites like OprahMag.com. Through her work, Staci hopes to help people improve their relationship with food and their bodies. Staci has two cookbooks published on Amazon.com ("The High Protein Bariatric Cookbook" and "The Healthy Bariatric Smoothies Recipe Book"), a healthy living podcast No Sugar Coats found on Spotify, Apple Podcasts, and iHeart podcasts, as well as a blog at www.lighttracknutrition.com.