Nutritional Needs During Lactation

Calcium

Babies will take a substantial amount of calcium from breast milk, so it is essential for nursing mothers to eat foods rich in this mineral. However, maternal absorption increases during pregnancy and lactation, so there is no increased need for calcium above pre–pregnancy levels. The best sources of readily absorbable calcium are found in green vegetables such as broccoli, kale, collards, and mustard greens, as well as in legumes (beans, peas, and lentils). 

In addition to the essential nutrients found in vegetables, they are also loaded with protective compounds such as antioxidants, making it even more important to try to eat numerous vegetables each day. Women who have difficulty digesting broccoli or other vegetables may wish to cook them longer; this does not reduce their calcium content. Avoid broccoli if your baby is colicky.

Calcium–fortified foods such as orange and apple juice, tofu, soymilk, and cereals also provide plenty of calcium, without the disadvantages of dairy products. Beans, peas, and lentils not only contain calcium, but other minerals, vitamins, fiber, protein, and small amounts of healthful fats as well. 

Vitamin B₁₂

It is important for your daily menu to include a source of vitamin B₁₂, such as a serving of fortified cereal or soymilk, nutritional yeast, or any common multivitamin. Pregnant and lactating women should aim to get at least 4 micrograms of vitamin B₁₂ per day.

Vitamin B₁₂ may be listed on multivitamins or food labels by its chemical names, cobalamin or cyanocobalamin. Large doses of some vitamins may pass through breast milk and make your baby ill, however, so supplements should be discussed with a doctor first.