When you are lactating, good nutrition optimizes breast milk quality and quantity while helping maintain your health. The information that follows will help you meet the specific nutrient requirements of the lactation period.

Calories
Your energy needs are even greater during lactation than they are during pregnancy. In general, breastfeeding women need to consume an additional 500 calories per day. (If you are nursing twins, you will have even greater dietary needs).

Although your body stored extra fat while you were pregnant, fat storage alone will not meet all of your caloric needs. The remainder of this energy has to come from your diet.

If you breastfeed for more than 3 months, or if your weight falls below your ideal weight for height, you may need to further increase your caloric intake.

Protein
Lactating women have protein requirements that are 30% to 40% higher than normal.

To get the protein you require, you need to consume 65 g of protein daily during the first 6 months and 62 g of protein daily during the second 6 months of lactation. Some research has indicated that the protein needs of breastfeeding women may be even higher than these amounts.

If you do not consume enough protein, your milk production may decrease or you may deplete your own protein stores.

Some excellent sources of high-quality protein are fish and seafood, poultry, beef, lamb, pork, liver, and eggs. Other sources of protein include peas, beans, nuts, and cereals. Milk and other dairy products, such as cheese and yogurt, are also excellent sources of protein.

You may want to consider substituting a balanced nutritional beverage like S-26* MAMA for regular cow’s milk. In addition to providing 9.5 g of protein in each serving, S-26 MAMA is fortified with a full range of vitamins and minerals.

DHA
The fatty acid docosahexaenoic acid (DHA) is important for the visual and mental development of your baby. Your intake of DHA directly affects the DHA content of your breast milk. Additionally, researchers have found a significant association between the DHA content of breast milk and the visual acuity of infants.

Experts recommend that breastfeeding women ensure a DHA intake of 300 mg per day.

Eggs, brains, liver, and fish are good sources of DHA. Some specially formulated beverages like S-26 MAMA are fortified with DHA.

Vitamins and minerals
The vitamin content of human milk typically reflects the amounts of vitamins in the mother’s diet. Breastfed infants are also dependent on breast milk for the minerals they need.

Breastfeeding women have higher-than-usual requirements for most vitamins and minerals. Vitamin A, vitamin B₆, vitamin D, folic acid, calcium, and zinc are especially important during lactation.

Vitamin A
Vitamin A is important for healthy skin, glands, and eye function. Although most infants have a store of vitamin A at birth, human milk is an important source of vitamin A and other carotenoids (naturally occurring nutrients found in many fruits and vegetables). Research shows that carotenoids may help enhance the body’s immune system.

An intake of 1,300 mcg of vitamin A per day is recommended for lactating women 19 years and older.

Liver, eggs, and cheese are good sources of vitamin A. Vitamin A is also found in beta-carotene and other carotenoids.

Because of these benefits, you may want to choose a nutritional supplement that includes beta-carotene or other carotenoids as a source of vitamin A. S-26 MAMA is fortified with natural carotenoids. The supplement MATERNA is fortified with beta-carotene.

Vitamin B₆
Vitamin B₆ aids proper protein absorption, helps form red blood cells, and promotes nerve functioning. Because of your increased protein intake during lactation, you require more vitamin B₆.

An intake of 2.0 mg of vitamin B₆ per day is recommended for lactating women.

Meat, liver, whole grains, legumes, and potatoes are good sources of vitamin B₆.

Vitamin D
Vitamin D helps build and maintain bones, and is needed for calcium absorption.

Although vitamin D requirements are not higher than usual during lactation, it is important to ensure adequate intake—at least 5 mcg per day. If you are deficient in vitamin D, your baby may absorb less calcium from your breast milk. This can put your baby at risk for developing rickets, a disease that can cause deformed bones.

Vitamin D is found in fish, liver, and egg yolks. You can also choose a fortified milk supplement like S-26 MAMA to ensure adequate intake of vitamin D.

Folic acid
Folic acid is necessary for normal cell growth and division.

Breastfeeding women should consume 500 mcg of folic acid daily.

Folic acid is found in liver, leafy green vegetables, oranges, and cantaloupe. However, because it is not certain how much folic acid in foods is readily absorbed, you may want to consume a vitamin supplement or a fortified milk to ensure adequate intake.

Calcium
Calcium helps build bones and teeth, and promotes nerve and muscle functioning.

Although calcium requirements are not higher than usual during lactation, it is important to ensure adequate intake—1,000 mg for women 19 years and older. Nature will make sure that your breast milk contains enough calcium, drawing it from your bones if your dietary intake is inadequate. This can put you at greater risk for fractures.

Milk and dairy foods, salmon or sardines with bones, and spinach are good sources of calcium. However, even if you eat enough food to meet your increased calorie requirements, you may not consume sufficient calcium, and a supplement may be necessary.

Zinc
More than 100 enzymes used in digestion and metabolism require zinc. An inadequate supply of zinc in breast milk may limit your baby’s appetite and growth.

A daily intake of 12 mg of zinc is recommended for women 19 years and older.

Seafood, liver, and meat are good sources of zinc. However, because studies show that lactating women typically consume less than the recommended dietary allowance for zinc, a supplement may be necessary.