Vitamins for nursing mothers

Vitamins for nursing mothers: comprehensive leadership

After the birth of the baby and the beginning of breastfeeding, the woman’s body experiences an increased need for vitamins and minerals. This is due to the need to provide not only its own needs, but also the needs of the growing body of the baby. Proper and balanced nutrition plays a key role in maintaining the health of the mother and the child, but often, it is only difficult to ensure the required level of all necessary nutrients with a diet. In this case, taking vitamin complexes for nursing mothers becomes important and often necessary. In this article, we will consider in detail which vitamins and minerals are most important for nursing mothers, their role, sources, signs of deficiency and reception recommendations.

I. Basic vitamins and minerals for nursing mothers

1. Vitamin D:

   • Role: Vitamin D plays a key role in the assimilation of calcium and phosphorus necessary for the formation of bone tissue in the baby and maintaining the health of the mother’s bones. It is also important for the immune system, both mother and child. Vitamin D is involved in the regulation of cellular growth, neuromuscular function and immunity.
   • Sources: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in the winter months or with insufficient stay in the sun, as well as when using sunscreen creams, the synthesis of vitamin D decreases. The food sources of vitamin D include fatty fish (salmon, mackerel, sardines), egg yolks, enriched products (milk, cereals).
   • Signs of deficiency: In the mother, the deficiency of vitamin D can manifest itself in the form of fatigue, weakness, pain in the bones and muscles, depression. In the baby, the deficiency of vitamin D can lead to rickets (violation of bone formation), growth retardation, increased susceptibility to infections.
   • Reception recommendations: The recommended daily dose of vitamin D for nursing mothers is 600-800 IU (international units). In some cases, especially with vitamin D deficiency, the doctor can recommend higher doses. It is important to consult a doctor to determine the optimal dose of vitamin D. Vitamin D additives are often prescribed to infants from the first days of life, especially on breastfeeding.
   • Output forms: Vitamin D is available in various forms, including drops, tablets, capsules and chewing tablets. For babies, drops are most convenient, and for nursing mothers – tablets or capsules. It is important to choose vitamin D3 (cholecalciferol), which is better absorbed by the body.

2. Calcium:

   • Role: Calcium is the main building material for bones and teeth. It also plays an important role in the functioning of muscles, nervous system and blood coagulation. During breastfeeding, the need for calcium increases, since it is actively transmitted to the child with milk.
   • Sources: The main sources of calcium are dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach, broccoli), enriched products (juices, cereals), fish with bones (sardines, salmon).
   • Signs of deficiency: In the mother, calcium deficiency can lead to osteoporosis (reduction of bone density), muscle cramps, dental problems. In a baby, a calcium deficiency can lead to rickets, growth retardation, seizures.
   • Reception recommendations: The recommended daily dose of calcium for nursing mothers is 1000-1300 mg. It is important to receive calcium from a variety of power sources. In case of insufficient intake of calcium with food, you can take calcium additives.
   • Output forms: Calcium is available in various forms, including tablets, capsules, chewing tablets and powders. The most common forms of calcium are calcium carbonate and calcium citrate. Calcium citrate is better absorbed, especially with reduced acidity of the stomach. It is important to take calcium supplements with vitamin D to improve absorption.

3. Iron:

   • Role: Iron is an important component of hemoglobin, a protein that suffers oxygen in the blood. During pregnancy and breastfeeding, the need for iron increases, since it is necessary for the formation of red blood cells in an infant and maintaining the energy level of the mother. After childbirth, the stocks of iron in the body of a woman are often depleted, so it is important to ensure sufficient flow of iron with food or in the form of additives.
   • Sources: The main sources of iron are red meat (beef, pork), poultry, fish, legumes (lentils, beans), green leafy vegetables (spinach), enriched cereals.
   • Signs of deficiency: In the mother, iron deficiency (anemia) can manifest itself in the form of fatigue, weakness, dizziness, pallor of the skin, shortness of breath, rapid heartbeat. In a baby, iron deficiency can lead to a delay in development, increased susceptibility to infections.
   • Reception recommendations: The recommended daily dose of iron for nursing mothers is 9-10 mg. It is important to use products rich in iron, in combination with products rich in vitamin C, which improves iron absorption. In case of iron deficiency, the doctor may recommend iron supplements.
   • Output forms: Iron is available in various forms, including tablets, capsules and liquids. The most common forms of iron are iron sulfate, iron fumarat and iron gluconate. Iron sulfate can cause side effects, such as constipation and nausea. When taking iron additives, it is recommended to start with small doses and gradually increase them in order to reduce the likelihood of side effects.

4. Vitamin C:

   • Role: Vitamin C is a powerful antioxidant that protects the body cells from damage caused by free radicals. It is also important for the immune system, collagen synthesis (protein necessary for the health of the skin, bones and connective tissue) and iron absorption.
   • Sources: The main sources of vitamin C are citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), vegetables (pepper, broccoli, spinach).
   • Signs of deficiency: In the mother, the deficiency of vitamin C can manifest itself in the form of fatigue, weakness, bleeding of the gums, slow healing of wounds, increased susceptibility to infections. In the baby, the deficiency of vitamin C can lead to scurvy (disease characterized by hemorrhages, edema and joint pain).
   • Reception recommendations: The recommended daily dose of vitamin C for nursing mothers is 120 mg. It is important to use products rich in vitamin C, daily. In case of insufficient receipt of vitamin C from food, you can take vitamin C.
   • Output forms: Vitamin C is available in various forms, including tablets, capsules, chewing tablets and powders. The most common form of vitamin C is ascorbic acid. Vitamin C is well tolerated, but when taking high doses can cause diarrhea.

5. Folic acid (vitamin B9):

   • Role: Folic acid plays an important role in cell division and DNA formation. It is especially important during pregnancy and breastfeeding to prevent defects in the nervous tube in the fetus and maintaining the health of the mother. Folic acid is also necessary for the formation of red blood cells.
   • Sources: The main sources of folic acid are green leafy vegetables (spinach, Romen salad), legumes (lentils, beans), asparagus, avocados, enriched cereals.
   • Signs of deficiency: In the mother, folic acid deficiency can lead to anemia, fatigue, weakness, irritability, digestive problems. In a baby, a deficiency of folic acid can lead to a delay in development, anemia.
   • Reception recommendations: The recommended daily dose of folic acid for nursing mothers is 500 mcg. It is important to use foods rich in folic acid daily. In case of insufficient intake of folic acid with food, you can take folic acid supplements.
   • Output forms: Folic acid is available in various forms, including tablets and capsules. It is important to take folic acid in the form of an additive of methylphulatory, which is better absorbed by the body.

6. Vitamin B12 (cobalamin):

   • Role: Vitamin B12 is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. It also participates in the metabolism of fats and carbohydrates. Vitamin B12 is not synthesized in the human body and should come with food.
   • Sources: The main sources of vitamin B12 are animal products (meat, fish, poultry, eggs, dairy products). It is especially important for vegetarians and vegans to take vitamin B12 additives, since plant products do not contain this vitamin.
   • Signs of deficiency: In the mother, the deficiency of vitamin B12 can lead to anemia, fatigue, weakness, numbness and tingling in the arms and legs, problems with memory and concentration. In a baby, the deficiency of vitamin B12 can lead to a delay in development, anemia, and neurological problems.
   • Reception recommendations: The recommended daily dose of vitamin B12 for nursing mothers is 2.8 mcg. It is important to use products rich in vitamin B12, or take vitamin B12 additives, especially vegetarians and vegans.
   • Output forms: Vitamin B12 is available in various forms, including tablets, capsules, liquids and injections. The most common forms of vitamin B12 are cyanocobalamin and methylcobalamin. Methylcobalamin is better absorbed by the body.

7. Omega-3 fatty acids (DHA and EPA):

   • Role: Omega-3 fatty acids, especially DHA (non-achexaenoic acid) and EPA (eicosapentaenoic acid), are important for the development of the brain and vision in the infant. They also have an anti-inflammatory effect and support the health of the mother’s cardiovascular system.
   • Sources: The main sources of omega-3 fatty acids are fatty fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.
   • Signs of deficiency: In the mother, the omega-3 deficiency can manifest itself in the form of dry skin, depression, memory problems and concentration. In a baby, omega-3 fatty acid deficiency can lead to a delay in brain and vision.
   • Reception recommendations: The recommended daily dose of DHA for nursing mothers is 200-300 mg. It is important to consume foods rich in omega-3 fatty acids, or to take omega-3 fatty acids.
   • Output forms: Omega-3 fatty acids are available in the form of capsules, liquids and chewing tablets. It is important to choose the supplements of omega-3 fatty acids, which contain both DHA and EPA.

8. Zinc:

   • Role: Zinc plays an important role in the immune system, wound healing, DNA synthesis and proteins. It is also necessary for the normal functioning of the senses, such as taste and smell.
   • Sources: The main sources of zinc are meat, poultry, seafood (oysters, crabs), legumes (lentils, beans), nuts, seeds.
   • Signs of deficiency: In the mother, zinc deficiency can manifest itself in the form of a decrease in immunity, slow healing of wounds, hair loss, loss of appetite, flavor and smell. In a baby, zinc deficiency can lead to growth retardation, reducing immunity, and skin problems.
   • Reception recommendations: The recommended daily dose of zinc for nursing mothers is 12-13 mg. It is important to consume foods rich in zinc, or take zinc additives.
   • Output forms: Zinc is available in various forms, including tablets, capsules and liquids. The most common forms of zinc are zinc citrate, zinc gluconate and zinc picoline.

9. Iodine:

   • Role: Iodine is necessary for the normal function of the thyroid gland, which produces hormones that regulate metabolism and development. During pregnancy and breastfeeding, the need for iodine increases, since it is important for the development of the brain and nervous system of the baby.
   • Sources: The main sources of iodine are iodized salt, seafood (sea cabbage, fish), dairy products.
   • Signs of deficiency: In a mother, iodine deficiency can lead to hypothyroidism (decreased thyroid function), fatigue, weight gain, constipation, concentration problems. In a baby, iodine deficiency can lead to a delay in the development of the brain and nervous system (cretinism).
   • Reception recommendations: The recommended daily dose of iodine for nursing mothers is 290 μg. It is important to use iodized salt in cooking. In case of insufficient flow of iodine with food, the doctor may recommend iodine additives.
   • Output forms: Iodine is available in the form of tablets and drops. It is important to consult a doctor before taking iodine additives, since an excess of iodine can also be harmful to the thyroid gland.

10. Magnesium:

    • Role: Magnesium is involved in many biochemical reactions in the body, including energy metabolism, protein synthesis, muscle functioning and nervous system. It is also important for maintaining bone health and regulating blood sugar.
    • Sources: The main sources of magnesium are green leafy vegetables (spinach, manhold), nuts, seeds, legumes (lentils, beans), whole grain products.
    • Signs of deficiency: In the mother, magnesium deficiency can manifest itself in the form of muscle seizures, fatigue, weakness, irritability, insomnia, headaches. In a baby, a magnesium deficiency can lead to convulsions, increased irritability, and heart problems.
    • Reception recommendations: The recommended daily dose of magnesium for nursing mothers is 310-320 mg. It is important to use products rich in magnesium daily. In case of insufficient flow of magnesium with food, you can take magnesium additives.
    • Output forms: Magnesium is available in various forms, including tablets, capsules and powders. The most common forms of magnesium are magnesium citrate, magnesium oxide and magnesium glycinate. Magnesium glycinate is better absorbed by the body and less causes side effects.

II. Criteria for choosing vitamin complexes for nursing mothers

The choice of vitamin complex for a nursing mother is a responsible step that requires attention to the composition, dosage and manufacturer. Here are a few key criteria that should be taken into account when choosing:

1. Composition: The vitamin complex should contain all the main vitamins and minerals necessary for nursing mothers in optimal dosages. Make sure that the composition contains vitamin D, calcium, iron, vitamin C, folic acid, vitamin B12, omega-3 fatty acids, zinc, iodine and magnesium.
2. Dosage: The dosage of vitamins and minerals must comply with recommended daily standards for nursing mothers. Do not choose complexes with too high doses, since excess of vitamins and minerals can also be harmful.
3. Output form: Choose the form of release, which is most convenient for you. Vitamin complexes are available in the form of tablets, capsules, chewing tablets and powders.
4. Manufacturer: Give preference to vitamin complexes from famous and reliable manufacturers who monitor the quality of their products. Check the availability of quality certificates and reviews of other consumers.
5. Lack of allergens: Make sure that the vitamin complex does not contain allergens such as gluten, lactose, soy or artificial dyes and flavorings.
6. Consultation with a doctor: Before taking any vitamin complex for nursing mothers, you need to consult a doctor. The doctor will help determine your individual needs for vitamins and minerals and recommend the most suitable complex.

III. Rules for taking vitamin complexes for nursing mothers

To get the maximum benefit from the vitamin complex and avoid side effects, it is important to comply with the following reception rules:

1. Take the vitamin complex in accordance with the instructions. Do not exceed the recommended dose.
2. Take a vitamin complex during meals. This will improve the absorption of vitamins and minerals.
3. Drink a vitamin complex with a sufficient amount of water.
4. Do not take a vitamin complex simultaneously with other drugs. Some drugs can interact with vitamins and minerals, reducing their effectiveness or causing side effects. If you take any medicine, be sure to inform the doctor about it.
5. Do not store the vitamin complex in a place available to children. Vitamins and minerals can be dangerous for children in large doses.
6. Follow your condition. If you notice any side effects after the start of taking the vitamin complex, immediately stop taking it and consult a doctor.

IV. Nutrition of a nursing mother: Health Basis

Reception of vitamin complexes should not replace full and balanced diet. The food of a nursing mother should be diverse and include products from all main groups:

• Squirrels: Meat, poultry, fish, eggs, legumes (lentils, beans), tofu.
• Carbohydrates: whole grain products (bread, cereals), vegetables, fruits.
• Fat: vegetable oils (olive, sunflower, linseed), nuts, seeds, fatty fish.
• Vitamins and minerals: Vegetables, fruits, berries, herbs.

It is important to use a sufficient amount of liquid (at least 2-3 liters per day) to maintain sufficient lactation and prevent dehydration.

V. When is it necessary to take vitamin complexes?

Despite the importance of a balanced nutrition, in some cases, taking vitamin complexes for nursing mothers becomes especially necessary:

• Malnutrition: If the nutrition of a nursing mother is not quite diverse and balanced, she may not receive a sufficient amount of vitamins and minerals from food.
• Vegetarianism or veganism: It is especially important for vegetarians and vegans to take vitamin B12 additives, since plant products do not contain this vitamin.
• Chronic diseases: Some chronic diseases can affect the absorption of vitamins and minerals.
• Medication: Some drugs may affect the absorption of vitamins and minerals.
• Deficiency of vitamins and minerals: If a blood test shows a deficiency of any vitamins and minerals, the doctor may recommend taking the appropriate additives.
• Multiple pregnancy: After a multiple pregnancy, the woman’s body can be especially exhausted, and she may require additional support in the form of vitamin complexes.

VI. Possible risks and side effects

Reception of vitamin complexes is usually safe, but in some cases side effects may occur:

• Allergic reactions: Some people can be allergic to certain vitamins and minerals or components that are part of the vitamin complex.
• Digestive disorders: Taking vitamin complexes can cause digestive disorders, such as nausea, vomiting, diarrhea or constipation.
• Interaction with drugs: Vitamins and minerals can interact with some drugs, reducing their effectiveness or causing side effects.
• Overdose: Acceptance of too high doses of vitamins and minerals can be harmful to health.

If any side effects occur after the start of taking the vitamin complex, immediately stop taking it and consult a doctor.

VII. Alternative sources of vitamins and minerals

In addition to vitamin complexes, there are other ways to ensure sufficient intake of vitamins and minerals to the body:

• Balanced nutrition: Use a variety of products from all main groups to get all the necessary vitamins and minerals.
• Enriched products: Include enriched products in your diet, such as enriched cereals, milk and juices.
• Sunlight: Be regular in the sun to stimulate the synthesis of vitamin D in the skin.
• Herbal teas: Some herbal teas contain vitamins and minerals.

VIII. Laboratory research and control

Regular laboratory studies help to evaluate the level of vitamins and minerals in the body and identify possible deficits. The doctor may prescribe the following tests:

• General blood test: Shows the level of hemoglobin and red blood cells, which allows you to identify anemia.
• Vitamin D level: Allows you to evaluate the level of vitamin D in the blood.
• Vitamin B12 level: Allows you to evaluate the level of vitamin B12 in the blood.
• Iron level: Allows you to evaluate the level of iron in the blood.
• Thyroid function: Allows you to evaluate the function of the thyroid gland.

Based on the results of the tests, the doctor can adjust the diet and prescribe the necessary additives.

IX. Vitamins and health of the child

Vitamins and minerals that the nursing mother receives are transmitted to the baby with breast milk. Therefore, proper nutrition and taking vitamin complexes of a nursing mother are important for the health and development of the child. Sufficient intake of vitamins and minerals provides:

• Healthy growth and development: Vitamins and minerals are necessary for the formation of bones, muscles, brain and nervous system of the child.
• Strong immunity: Vitamins and minerals strengthen the child’s immune system and help him fight infections.
• Good eyesight: Vitamin A and Omega-3 fatty acids are important for the development of the child’s vision.
• Healthy digestion: Vitamins and minerals are necessary for the normal functioning of the digestive system of the child.

X. common myths about vitamins for lactating mothers

There are many myths about vitamins for nursing mothers who can mislead. Here are some of them:

• Myth: All nursing mothers should take vitamin complexes. True: with a balanced and diverse diet, taking vitamin complexes can be optional.
• Myth: The more vitamins, the better. True: an excess of vitamins and minerals can also be harmful to health.
• Myth: Vitamin complexes can replace good nutrition. True: vitamin complexes are only an addition to full nutrition, but cannot replace it.
• Myth: All vitamin complexes are equally effective. True: the effectiveness of the vitamin complex depends on its composition, dosage and manufacturer.

XI. Recommendations for the compilation of the diet of a nursing mother

The compilation of the diet of a nursing mother requires the accounting of increased needs for nutrients. Here are a few recommendations:

1. Increase the calorie content of the diet by 500 kcal per day.
2. Use a sufficient amount of protein (at least 71 grams per day).
3. Include products rich in vitamins and minerals in your diet: vegetables, fruits, berries, greens.
4. Use a sufficient amount of liquid (at least 2-3 liters per day).
5. Limit the consumption of caffeine and alcohol.
6. Avoid the use of products that can cause allergies in a child.
7. Take a vitamin complex on the recommendation of a doctor.

XII. Vitamins and postpartum depression

Postpartum depression is a common condition that can occur in women after childbirth. Some studies show that the deficiency of certain vitamins and minerals, such as vitamin D, vitamin B12, omega-3 fatty acids and iron, may be associated with an increased risk of postpartum depression. Reception of vitamin complexes and a balanced diet can help improve mood and reduce the risk of postpartum depression. However, in case of suspicion of postpartum depression, you must consult a doctor to receive professional assistance.

XIII. Vitamins and lactation

Proper nutrition and taking vitamin complexes are important to maintain sufficient lactation. Some vitamins and minerals, such as vitamin D, calcium, iodine and zinc, are necessary for breast milk production. The sufficient intake of these nutrients provides not only the health of the mother, but also the health of the child.

XIV. Interaction of vitamins and minerals

Some vitamins and minerals interact with each other, improving or worsening assimilation. For example, vitamin D improves the absorption of calcium, and vitamin C improves iron absorption. On the other hand, calcium can worsen the absorption of iron, so it is not recommended to take calcium and iron supplements at the same time.

XV. Personalized approach to taking vitamins

There is no universal approach to taking vitamins for nursing mothers. The need for vitamins and minerals depends on many factors, such as age, health, diet and lifestyle. Therefore, it is important to consult a doctor in order to determine your individual needs and develop a personalized plan for taking vitamins.

XVI. Additional tips for nursing mothers

Here are a few additional tips for nursing mothers who will help maintain health and well -being:

• Domest. Try to sleep at least 7-8 hours a day.
• Drink enough liquid.
• Do physical exercises. Regular physical exercises will help improve mood and strengthen health.
• Avoid stress.
• Seek support to family and friends for support.
• Feel free to consult a doctor in case of any problems.

Following these recommendations, you can provide yourself and your child with health and good health during breastfeeding.