Breast milk is the perfect food for infants, but lots of mom wonder if it’s possible to boost the nutrients in breast milk, or if the foods you eat actually affect the nutrient levels of breast milk at all. 

New research says that mothers today aren’t getting enough of certain nutrients, and this is directly linked to linked to amounts in breastmilk. Breastfeeding mothers need more omega-3 fats like DHA, as well as other nutrients like vitamin D and choline. Can eating more of these breastfeeding nutrients affect your breast milk? 

Is It Possible to Boost Nutrients in Breast Milk?

One key component of holistic medicine is that to some extent–you are what you eat! And as a perfect example of that, even though breast milk is designed to be the perfect food for infants, its nutrients and calorie composition can change depending on a mother’s diet (1). Nutrients are transferred from mom to baby in breastmilk, which means if mom is low in a particular nutrient, such as vitamin D, then it’s likely her milk will be as well. 

B vitamins are another special consideration for breastfeeding mothers. B12 content in breast milk depends on mom getting enough in her diet.

The macronutrient in breast milk that changes the most as a result of a mother’s diet is fat. The type of fat and how much is important to make sure baby has the necessary fatty acids he or she needs for proper brain and eye development. Mother’s who eat mostly Western diets are almost frequently low in fatty acids like EPA and DHA.

Download the guide FREE: The Mom-Child Connection in Holistic Medicine

Nutrient Deficiencies Are Common in Breastfeeding

Nutrient deficiencies aren’t always top of mind outside of developing countries, but this assumption is damaging for moms and babies. One recent survey found that almost half of pregnant or breastfeeding women are deficient in at least one micronutrient (2). In holistic medicine, addressing nutrient deficiencies is an important part of optimal health for moms.

Since the need for some vitamins, minerals, and micronutrients actually increases even more during lactation, optimizing intake can make a big impact on both mom’s and baby’s health. 

Read more: The Holistic Approach to Raising Natural Kids

The top most common nutrient deficiencies for pregnant and nursing women are (3):

• Vitamin D
• Magnesium
• Iodine
• Folate 
• Iron
• Vitamin C
• Vitamin K
• Vitamin A
• B12
• Zinc

The above nutrients are necessary for healthy hormone function, DNA repair, energy production, and so much more. 

Can breastfeeding cause vitamin deficiencies in the mother?

Breastfeeding doesn’t cause nutrient deficiencies, but if the mother’s nutrient stores are low, that means less of certain vitamins and minerals are available in her breast milk.

During pregnancy, the mother supplies most of the nutrients that the growing baby needs, which is why many mothers become low in iron, zinc, vitamin B12, vitamin B9, iodine, and selenium. She may also have low stores of important omega-3 fats like DHA and certain amino acids like glycine.

Get started: Holistic Women’s Nutrition for Beginners

Studies have shown that women’s nutrient intake is highly dependent on diet, but also environmental factors like financial status, social and cultural habits, age, and genetics. Reasons why moms today might have low nutrition status other than a poor diet are:

• High levels of stress that deplete nutrients like vitamin C and B6. Stress has a profoundly negative effect on hormone imbalance, immune function, and gut health.
• Women are having babies later in life. In the U.S. the average age for a mother having her first baby is 26, up from 21 (4).
• Women are often in a depleted state going into motherhood with stress, demanding careers, busy social schedules, and sleep deprivation, among other challenges.

So much of the conversation around nutrition is focused on the months of pregnancy, but in many cases nutrition is even more important for mothers once the baby is born. In holistic medicine, qualified practitioners know the health of the mother is intimately tied to her baby, and vice versa.

A nutrient-dense diet with plenty of hormone healthy foods is critical for not only physical healing, but mental and emotional healing too. Adequate nourishment provides energy for the demands of infant life. 

Moms actually need more of the following nutrients during breastfeeding than any other time during her life. 

Omega-3 Fats, EPA + DHA

Two types of omega-3 fats–DHA and EPA–are crucial for brain and eye development in infants. A nationwide nutrition survey found that young women in the U.S. have DHA levels in breastmilk below even the worldwide average (5). This is mostly because our main source of omega-3 (fish and seafood) is only about 3 oz per week which is far lower than dietary recommendations–and not nearly enough for optimal DHA levels in breastmilk. 

If you’re not eating a weekly serving of 12 oz of fish rich in EPA and DHA, like salmon, sardines, mackerel, etc. (or if you prefer not to eat fish) supplementing with these omega’s is a great option. You can get small amounts from pasture-raised red meat and eggs, but they’re not nearly as good a source as fish and seafood. 

Read more: Guide to Choosing Omega-3s

B Vitamins, Especially B12

Vitamin B12 is definitely a nutrient of concern for breastfeeding moms. Studies have shown that mothers who don’t get enough B12 in their diet in pregnancy and breastfeeding aren’t able to pass along enough to their infants (6).

B vitamins are essential for many metabolic processes including hormone balance, energy, and brain function, and it’s crucial that your baby gets enough during the first year of life. Inadequate vitamin B12 during a baby’s first months is linked with neurological damage that can’t always be corrected if it occurs (7).

B vitamins–and especially B12–is definitely a nutrient of concern for the vegan and vegetarian community.

Browse fully-methylated B vitamin supplements>>>

Choline

You can think of choline almost like a cousin to the B vitamins. Choline plays a key role in brain function, memory, and neurotransmitter function. Needs for this vitamin-like nutrient are at the absolute highest during lactation, but it’s concerning because many women in the U.S. aren’t getting enough (8). 

Given its importance in development, studies have suggested that pregnant and lactating women should ensure they consume adequate choline in their diet. Eating choline will increase the choline in the breast milk, and the richest food sources for choline are animal proteins–especially eggs (9).

Prenatal vitamin supplements often do not contain sufficient choline, and studies have suggested that about a quarter of women in high-income countries and most women in low-income countries consume too little choline in their diet (10).

Hormone Helper contains 500 mg of choline.

Vitamin D3

The American Academy of Pediatrics currently recommends that exclusively breastfed babies be supplemented with 400 IU of vitamin D per day. This is primarily because mothers low in vitamin D, simply won’t have enough vitamin D available to transfer into her breast milk. 

Could levels of vitamin D in breastmilk be adequate if mom consumes more vitamin D? Studies say yes. Researchers tracked maternal and infant vitamin D levels in the beginning, at 4 months, and then at 7 months to measure vitamin D levels. 

They found that women receiving 6400 IU of vitamin D per day had higher vitamin D levels and passed enough vitamin D into their breastmilk to meet the demands of their baby (11). 

6 Healthy Foods to Add to Your Breastfeeding Diet

Pistachios

Pistachios are one of the highest protein nuts, plus they’re a good source of magnesium and zinc. They help fuel your body with essential amino acids, fiber, and healthy fats. These nutrients support hormone balance and a healthy stress response. 

Add crushed pistachios to yogurt, muesli, or as a salad topper. They’re also super convenient when you get those intense hunger pains during late-night feedings. 

Read more: 5 Herbs to Boost or Bust Breastfeeding

Muesli

Muesli is a breakfast that’s popular in Switzerland and Germany, and it’s full of soluble fiber, iron, zinc, and B vitamins and is an alternative carbohydrate for gluten-free mamas. It’s usually made with a base of rolled oats, plus a serving of walnuts or pecans, pumpkin seeds, coconut, and/or dried fruits. 

Muesli is raw, and doesn’t contain any extra sweetener. Serve it with yogurt, cream, or milk to add a healthy serving of both protein and fat. 

Avocado

Avocados are packed with fiber and healthy fats, which helps to keep you feeling fuller, longer. They’re also a great source of B6 and magnesium, two nutrients breastfeeding moms need. 

Enjoy your avocado toast topped with an egg, broccoli sprouts, and pumpkin seeds, or go traditional and mash up some guacamole. You can even add avocados to green smoothies for a filling treat that’s especially useful if you’re on the go (or don’t have two hands available).

Get the recipe: Try this smoothie bowl!

Cod liver oil

Cod liver oil is high in omega-3 fatty acids, including the fat DHA, which is present in human breast milk and contributes to brain development. The human body cannot produce omega-3 fats on its own, and Western diets typically fall short of these anti-inflammatory fats. Cod liver oil also contains vitamins A and D.

Since omega-3 fats are prone to oxidation, which can be harmful to your body’s cells, it’s important to choose a product that has been screened for PCBs, mercury, and other toxins. Cod liver oil is best stored in glass (not plastic) and in a cool place.

Bone broth

Bone broth is made with otherwise unusable bones, marrow, and connective tissue to turn these cuts into rich sources of collagen and gelatin when cooked. 

Gelatin has a unique profile of amino acids, and is particularly high in glycine. Glycine and collagen support the healing of connective tissues postpartum (hello, pelvic floor and abdominal muscles!).

Glycine also supports relaxation and better quality sleep–two things that are precious when you have a nursing infant. 

Rose hips

Rose hips contain vitamin C, which is essential for helping you heal postpartum, and for supporting your immune system. The rose hip is a small, sweet, tangy fruit from the rose plant, and it just so happens to be. loaded with vitamin C.

Vitamin C plays a role in tissue growth and repair, making it essential for proper development of a breastfeeding infant. It is especially important in the growth of bones, teeth and collagen, a protein found in blood vessels, cartilage, tendons and ligaments.

You can easily find rose hip tea, supplements, and oil in your local natural foods store. If you’re lucky, you may have rose hips growing wild near you, though it’s important to verify that they’re safe for consumption before eating them. 

Optimize Breastfeeding Nutrients with Holistic Medicine

Breastfeeding is one of the most rewarding, yet overwhelmingly challenging parts of motherhood, and a new mom needs all the support she can get. Increasing breastfeeding nutrients like essential fatty acids, vitamin D, choline, and minerals is just one way to support both mom and baby. Holistic medicine can help mothers address essential parts of her diet, lifestyle, emotional health, and hormonal wellbeing to improve her health, and by default that of her baby.

Find a qualified holistic doctor you trust to help you optimize your health and harmonize the connection between you and your infant.

Resources 

1. https://pubmed.ncbi.nlm.nih.gov/29407004/ 
2. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2736174
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793275/ 
4. https://www.forbes.com/sites/ashleystahl/2020/05/01/new-study-millennial-women-are-delaying-having-children-due-to-their-careers/
5. https://pubmed.ncbi.nlm.nih.gov/33516092/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3470622/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3137939/ 
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/
9. https://uncnri.org/2019/05/16/choline-in-human-milk-plays-crucial-role-in-infant-memory/ 
10. Zeisel S.H. Nutrition in pregnancy: the argument for including a source of choline. Int J Womens Health. 2013 Apr 22;5:193-9
11. https://pediatrics.aappublications.org/content/136/4/625