Even during the breastfeeding period, the need for the sensitive vitamin folic acid, its “auxiliary vitamin” B12, vitamin D3 and the important mineral nutrient iodine increases considerably. As a breastfeeding mum , you are the “supply centre” for your baby, who only grows and flourishes due to you.
Vitamin D3 plays an important role in the development of the bone and immune system of your child and should thus be given to your baby directly or via breast milk.
The mineral nutrient iodine is required for the formation of the thyroid hormones. And these hormones are responsible for the physical maturity and mental development of your child.
It is recommended that you take 400 micrograms of folic acid per day in combination with vitamin B12 and iodine. Folio® or Folio®+D3 is also the right supplement for the breastfeeding period.
If you are giving your baby a vitamin D supplement, then use Folio® without vitamin D3.
If you are not permitted any additional iodine intake, Folio®iodine-free and Folio®iodine-free+D3 are available.
Always remember: The healthier you eat, the better your baby’s nourishment will be! This is because you pass on all vital vitamins, minerals and trace elements to your baby via your breast milk.
Try to ensure that you have a completely balanced and wholesome diet – with plenty of fresh fruit and vegetables, nuts, dairy products and occasionally fish, meat and eggs. Carbohydrates form the broad nutritional basis.
However, in the beginning you should be cautious about eating wholemeal products, cabbage, onions and garlic, as these foodstuffs can possibly cause your child to have wind.
If you have a vegetarian or vegan diet, you should check which vitamins and minerals you will need to take as a supplement, so that both of you are optimally taken care of.
Here the same measures apply as during pregnancy.
Take a look at the overview which we have put together on vegetarian and vegan diets during pregnancy.
You can now take in more calories. Your nutrient and energy requirements are much higher. If you took in around 2000 Kcal prior to pregnancy, you need approximately 600 Kcal more per day at the beginning of the breastfeeding period. From the fourth month of breastfeeding, you will need around 500 Kcal more if you are completely nursing your baby.
Babies react differently to the mother’s eating habits. If you notice that your child is suffering from painful wind or a sore bottom, you should avoid certain foods.
By the way, too much carbonated mineral water can also lead to wind.
Foods which may cause wind:
- onions, garlic
- wholemeal products
Foods which may result in a sore bottom:
- citrus fruits
- acidic foods and beverages in general
It is highly important that you drink a lot! Besides still mineral water, herbal teas (particularly fennel tea), fruit or nursing tea as well as diluted juice are good choices.
Be careful: peppermint tea and sage tea hamper the production of breast milk.