NUTRITIONAL SUPPLEMENTS AFTER GIVING BIRTH | Nutrient needs of new moms

In today’s article, we take a detailed look at the most important supplements for the postpartum period, as well as the energy requirements of breastfeeding. Finally, how much more exactly should you eat during breastfeeding?

Why are supplements important during breastfeeding?

Many people mistakenly think that they no longer need supplements after giving birth, especially if they are no longer breastfeeding. In fact, the postnatal period, especially breastfeeding, still involves a high nutritional need, which affects the health of both mother and baby.

Several studies confirm that multivitamins and mineral complexes can have three types of effects during breastfeeding:

• They can increase the quality of breast milk, i.e. enrich it with micronutrients (vitamins and minerals).^1,4 Only what the new mum „eats” should be in the breast milk. This is why it becomes critical to maintain the quality of the diet during breast feeding.
• They can contribute to the proper development of the baby. The quality of breast milk directly stimulates the development of the newborn baby.
• They can help the mother recover more quickly from the „damage” caused by childbirth.2 Vitamins and minerals that have anti-inflammatory effects are essential for the healing process. It has been widely accepted that inflammation is important for tissue healing, but excessive inflammation can harm tissues – it can increase the length of recovery (because increased inflammation itself has cell-damaging effects).

Can taking a multivitamin increase the lenght of breast feeding?

The WHO recommends that babies should be exlusively breastfed for up to 6 months and that only then should they start to feed.³ Therefore, most mothers want to breastfeed for as long as possible, but there is simply not enough information on whether multivitamins help prolong breastfeeding.^4,5

Realistically: what is needed and what is not needed after pregnancy?

We cannot stress enough Paracelsus’ saying: ’dose makes the poison’. This is also true for essential nutrients such as vitamins and minerals.^6-9 So when it comes to supplementation, conservatism is the safest choice.

Statistics show that new mothers take in sufficient amounts of calories, protein, carbohydrates, vitamins C, B2 and B12, but usually not nearly enough vitamin D, folate and iron.10 Therefore, supplementation should start with a trio of vitamin D, vitamin B9 (folate) and iron.

Why do we need them? Let’s go through them one by one.

• Iron: After childbirth, many women suffer blood loss, which can lead to iron deficiency and anaemia. Iron is essential for adequate haemoglobin levels. This protein transports oxygen, so iron deficiency can lead to fatigue, weakness and malaise, making it difficult for new mothers to recover and care for their babies. Iron supplementation, especially after birth, can be critical for health and rapid recovery. Research has shown that iron supplementation reduces symptoms of postpartum anaemia and improves physical fitness. The WHO recommends iron supplementation for the first 6-12 weeks postpartum.¹³ Pro tip: Most prenatal vitamins do not contain iron, because iron requirements vary at different stages of pregnancy and iron supplementation may need individual assessment. Iron intake is especially important in the second and third trimesters, when the iron requirements of the pregnant women’s body increase significantly as the fetus grows. Not all prenatal vitamins contain iron because iron intake can have side effects such as constipation, stomach problems or nausea, and not all pregnant women need extra iron. So doctors prefer to prescribe iron supplementation on an individual basis for those who have anaemia or whose blood count shows low iron stores.
• Vitamin D: Vitamin D is also vital as it helps with calcium absorption and bone health. In addition, vitamin D deficiency increases the risk of postpartum depression, which can be a serious mental health problem in new mothers.^17,18
• B-vitamins: B vitamins (especially B12 and B9 (folic acid)) are important during breastfeeding. Folic acid is essential for cell renewal, healthy haematopoiesis and the development of the nervous system, while vitamin B12 plays a role in brain function and red blood cell production. A lack of B12 can cause weakness, fatigue and memory problems in both mother and baby.²³ And a vitamin B9 deficiency can cause irreversible damage to a child’s neurodevelopment (folate deficiency in foetus can cause prematurity).^24,25 Pro tip: choose a methylfolate supplement, as a remarkably high proportion of society cannot digest ordinary folic acid.²⁶

On the other hand, there are some supplements that should be avoided because there is insufficient information on their effects during pregnancy and breastfeeding.^11,12 These include:

• Herbal foods supplements
• Collagen
• Melatonin
• Any other natural active substance that is not a vitamin and mineral (omega-3 and probiotic)

Pro tip: Vitamin360’s recommendation would be to continue taking the prenatal vitamin and of course make sure you eat a varied diet. Include vegetables (or other sources of fibre) and some source of protein in all your meals. Avoid processed foods, high-sugar sweets, salty snacks flavoured with sodium glutamate, trans fats and fried foods – the latter especially if the oil is recycled.

Other supplements that may be important during breastfeeding

Calcium

The topic of calcium is very interesting as breastfeeding women lose some of their bone density, which is largely restored once breastfeeding stops. A recent study has shown that calcium supplementation does not affect the process of osteoporosis.¹⁴ The result of the research are questionable because calcium absorption requires adequate vitamin D levels, and it is also good to have adequate vitamin K and magnesium levels.15-17 And the study only looked at calcium intake. Many breastfeeding women can become calcium deficient (a lot of calcium is also absorbed in breast milk), so it is important to monitor calcium intake.

Pro tip: most prenatal vitamins do not contain calcium, because calcium is needed in large amounts during pregnancy and it would be difficult to put this amount in a single vitamin capsule without it being too large. The recommended daily intake of calcium during pregnancy is about 1000 mg, which is more than an average multivitamin capsule can handle. In addition, calcium and iron absorption can interfere with each other, so if a prenatal vitamin contains both, they may not be absorbed properly. For this reason, doctors often recommend that expectant mothers take calcium seperately, as a supplement or in the form of calcium-rich foods. Calcium-rich foods include dairy products, dark green leafy vegetables and almonds. Also, make sure that calcium is taken at a seperate time from iron supplements.

Vitamin C

New mothers may be more prone to infections, so it is particularly important to strengthen the immune system. As we know, the immune system is strongly influenced by vitamin C. In addition to the immune system, it can also stimulate post-partum recovery through its antioxidant effects. However, vitamin C is not only a powerful antioxidant (and thus wound healer), it also helps iron absorption and supports the immune system.

Omega-3 fatty acids

Omega-3 fatty acids (EPA and DHA), in particular DHA (docosahexaenoic acid), are key to the development of a baby’s brain and nervous system. During pregnancy and breast-feeding, the mother’s supply of DHA may decrease, as the fetus and baby use large amounts of these fatty acids for brain and eye development. Supplementing DHA not only supports the development of the baby, but also can help the mother reduce the risk of postpartum despression.^19-21

Probiotics

Supporting the digestive system in the postnatal period can also be important. Probiotics help to maintain the balance of gut flora, which can be disrupted by pregnancy, hormonal changes and stress. Some research suggests that probiotics can improve postpartum digestive disorders and support the immune system of mothers and babies. Studies have found lactobacillus and bifidobacterium strains to be safe from the third trimester of pregnancy and during breastfeeding. However, the literature on the relationship between breastfeeding and probiotic use is much smaller than the studies on the relationship between pregnancy and probiotics.²² However, there is insufficient information on the effects of the Saccharomycies family. It is therefore important to choose a probiotic that contains only lactobacillus and bifidobacteria.

The strains tested (presumably other probiotics are also safe, but it is prudent to choose a product containing only these bacteria, keeping in mind the principle of conservatism):

• L rhamnosus
• Bifidobacterium breve
• Propionibacterium freudenreichiissp shermanii 
• Bifidobacterium lactis
• Bifidobacterium bifidum
• Lactobacillus salivarius
• Lactobacillus paracasei

How many more calories are needed during breastfeeding?

Mothers who breastfeed need roughly 400-500 calories more a day than mothers who do not breastfeed. Considering that this is how much the average woman burns in a 60-minute spin session or a 45-minute moderate-pace run and the calorie content of an average main meal, this figure is significant.

Which of these supplements should you take while breastfeeding?

To cover the needs of pregnancy and breastfeeding, choose a complex multivitamin and mineral complex such as:

Wise Tree Naturals Baby-Mom Multivitamin (30 Servings)

or

GAL+ Vitamin For Pregnant Women (new recipe) (30 Servings)

Both Hungarian manufacturers produce high quality products, and it’s no different with their prenatal vitamins; both contain bioactive ingredients for proper absorption. Both cover a broad spectrum of needs; they contain all the critical nutrients mentioned above (Vitamin D, Magnesium, B-Complex, Vitamin K and even a little Omega-3). However, none of them contain iron and calcium.

Be sure to use the iron recommended by your doctor, separated in time from calcium intake!

If extra calcium is needed, choose: Wise Tree Naturals Calcium Complex.

Neither contains an optional but safe supplement such as probiotics, and WTN’s product contains less Omega 3 but much more vitamin K.

Neither of them contain an optional but safe supplement like probiotics, and WTN's product contains less Omega 3 but much more vitamin K2.

If a probiotic is needed, choose Now Foods Women's Probiotic - Probiotic for Women 20 Billion (50 Veg Capsules). This product contains two strains that have been tested during breastfeeding (namely B. lactis and L. rhamnosus), but the third strain (L.acidophilus) has not been tested during breastfeeding. Its use is considered ^safe27, but due to lack of information available, a doctor should be consulted before use.

If you want to further increase your Omega-3 intake, especially if you do not eat enough fish or algae, take 1 GAL Omega-3 Eco capsules daily.