Which nutrients recommended dietary allowance is higher during lactation?
What to know about getting the right nutrients while trying to get pregnant, during pregnancy, and postpartum
Healthy eating and nutrition before, during, and after pregnancy is incredibly important for both you and your baby.1 Eating a balanced and varied diet based primarily on whole foods will help keep you well-nourished and provide your baby with the nutrients they need to grow and develop.2 A number of vitamins and minerals are particularly important during these exciting stages of life, with each one playing a unique role in the body.3 Focusing on getting the right amount of nutrients during every stage will help support the health of you and your baby for a lifetime. Do I need a supplement to help meet my needs?While you can meet most of your nutrient requirements through food alone, for some, supplements may be recommended.2 It’s important to discuss your needs with your healthcare provider to see if they suggest a supplement. Know that there is no need to overwhelm yourself with tracking every nutrient. This task would be quite stressful! Instead, focus on getting a variety of foods from all different groups: Vegetables, fruits, whole grains, proteins including low-mercury seafood, healthy fats, nuts, seeds, and beans. Each type of whole food has a different array of vitamins and minerals that will help you get the nutrients you and your little one need.4,5,9 If you are wondering if your diet is meeting your nutrition needs, our team of registered dietitians, fellow moms, and lactation specialists, are available from Monday – Friday 8 am – 6 pm (ET) and Saturday – Sunday 8 am – 2 pm (ET) to help figure out what may be going on. Chat now! Here is a guide for recommended nutrients during preconception, pregnancy, and postpartumPreconception nutrient needsPreparing your body for pregnancy with the right nutrition can help increase your chance of a healthy pregnancy and child.9,9 Here are your nutrient needs while trying to get pregnant:
Read more: How Can I Optimize My Diet While Trying to Get Pregnant? Prenatal nutrient needsDuring pregnancy many of your nutrient needs increase to help your baby grow and develop.7 Meeting these needs will also help you meet your own needs during this very demanding time. Here are your nutrient needs while pregnant:
Read more: What Nutrients Do I Need During Pregnancy? Breastfeeding postpartum nutrient needsJust like during pregnancy, many of your nutrient needs are increased while breastfeeding. This helps you not only recover from pregnancy, but also make sure you’re giving your baby the nutrition they need for rapid growth and development.8,9 Here are your nutrient needs while breastfeeding:
Read more: What to Eat While Breastfeeding Postpartum (not breastfeeding) nutrient needsEven if you are not breastfeeding, your nutrition is important! Your body just went through the rigorous task of growing a little human, and ultimately that little baby took their nutrient needs from you, potentially leaving you depleted. Eating healthfully and getting the right nutrition will help your recovery.10 Here are your postpartum nutrient needs:
Read more: Healthy and Easy Postpartum Snacks *Note that there is not yet enough data to establish a recommendation for daily omega 3 fatty acid intake. The amounts listed above are adequate for the average American in each stage. Tips to help meet your nutrition needs in each stage: Preconception, Pregnancy, and PostpartumDiscover what your needs are and how to meet themIf you are interested in learning more about your needs during each stage, or about a particular nutrient, check out the Happy Family Learning Center. Learn about: Prenatal Nutrition Guide How Much Should I Eat While Pregnant? How Much Should You Eat While Breastfeeding? Read up on specific nutrients: Why does Vitamin D Matter for Babies, Tots, and Mama Why does Iodine Matter for Babies, Tots, and Mama Why does Choline Matter for Babies, Tots, and Mama And check out some sample Meal Plans for more ideas: Meal Plan: Key Nutrients of Pregnancy Meal Plan: Getting the Right Nutrition While Breastfeeding Meal and Hydration Plan for Supporting Milk Supply Get a variety of foods from all groups to help meet your nutrient needsFill half of your plate with vegetables and fruit, choose whole grains most of the time, and get a variety of proteins, such as seafood, beans, nuts, seeds, low fat dairy, poultry, and lean beef.5,22 Choose healthy fats (like those found in nuts, seeds, olive oil and avocado) and emphasize water. Chat with your health care provider about a supplementTo help fill any gaps and ensure you and your baby are getting the nutrients you need, speak with your health care provider about any supplements that may be needed. Let's Chat!We know parenting often means sleepless nights, stressful days, and countless questions and confusion, and we want to support you in your feeding journey and beyond. Our Happy Baby Experts are a team of lactation consultants and registered dietitians certified in infant and maternal nutrition – and they’re all moms, too, which means they’ve been there and seen that. They’re here to help on our free, live chat platform Monday - Friday 8am-6pm (ET), and Saturday - Sunday 8am-2pm (ET). Chat Now! What nutrients should be increased during lactation?A mother's need for iodine and choline increases during lactation. The Dietary Guidelines for Americans recommend lactating parents consume 290 mcg of iodine and 550mg of choline daily throughout the first year postpartum. Iodine can be found in dairy products, eggs, seafood, or in iodized table salt.
What nutrient requirement is lower during lactation?There is no additional requirement of iron during lactation. The baby is born with enough reserves since milk is not a good source of this nutrient.
Why a nutritional requirement during lactation is much higher than during pregnancy?The nutritional stores of a lactating woman may be more or less depleted as a result of the pregnancy and the loss of blood during childbirth. Lactation raises nutrient needs, mainly because of the loss of nutrients, first through colostrum and then through breastmilk.
Which nutrients deserve special attention during pregnancy and lactation?Folate and folic acid — Prevent brain and spinal cord birth problems. Folate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects).
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