There’s a lot to understand when breastfeeding, and when we know what we need, things seem a little easier. I want to let you know, that however you feed your baby, that is the right decision for your family. I was always getting so many questions about what to eat or not eat, and my hope is that this will explain a few things and help you understand the transfer of nutrients to breastmilk.
Choline is needed for brain development, the integrity of cell membranes, lung surfactant, and bile acids just to name a few. Choline concentrations double in human milk six to seven days postpartum. It then increases again from days 7-22, reaching a steady level in mature milk. The choline requirements in lactation are 550 mg vs. 450 mg in pregnancy. There is some research that suggests higher intakes may be optimal. A dose of 930 mg a day significantly increases choline and glycine in milk. The research suggests that higher choline levels in milk do correlate with better infant recognition memory, and choline inadequacy in young children correlates with stunting. Choline-rich foods are eggs and liver, however, you may find lesser amounts in meat, fish, dairy, nuts, seeds, legumes, and cruciferous vegetables. If you don’t consume eggs, supplementation is a good idea.
Vitamin C is an antioxidant that supports immune health. Leukocytes and antibody production all benefit from Vitamin C. The highest amount of Vitamin C is in colostrum and decreases in mature milk. There is a wide variety in breastmilk concentrations, which is related to maternal status and dietary intake.
Fatty Acids. The type of fat in the diet directly impacts fatty acids in the milk. This is true for Omega 3 fats, Omega 6 fats, transfats, saturated fats, and non-saturated fats. Another important point to note is that milk fatty acids can be drawn from maternal stores or synthesized in the breast. There have been over 150 different fatty acids identified in human milk. The quality of animal fat does seem to matter. There was a study done in the Netherlands that determined that people who ate an organic diet of meat and dairy from organic sources had a much higher level of CLA (conjugated linoleic acid) in their milk. CLA has been shown to benefit metabolism and immune function and could lower the risk of allergies and asthma in infants. Now let’s talk about the type of fat. Healthy fat is unprocessed fat. Examples of these are olive oil, avocado oil, macadamia nut oil, and coconut oil, animal fats (from healthy animals), dairy fat like butter, ghee, and cream just to name a few. If possible, avoid excessive intake of Omega-6 fats (vegetable oils), trans-fats, and partially hydrogenated oils. Studies show that there is no safe level. Unfortunately, the US has the highest level of trans fat due to our highly processed diet.
DHA. Studies have shown that people with a high level of DHA in their breast milk have better neural and visual development. The concentration of DHA in human milk varies more than 10-fold and depends on the mother’s dietary intake. A lot of the variation can be explained by the dietary intake in late pregnancy (3rd trimester). Food sources high in SHA are as follows: seafood, fish, eggs, and grass-fed beef, Research does show that breast milk concentrations of DHA do reach a “saturation level” at maternal intake of 500-100 mg per day. If seafood and fish intake are low or inconstant, it can be helpful to take a supplement (fish oil, krill oil, or an algae-based DHA. Vegetarian or vegan diets must use an algae-based DHA supplement to supply adequate DHA.
Vitamin A is critical to infant growth, immune system, brain, and vision development. Colostrum is higher in vitamin A than mature milk and this is necessary to build infant liver stores. In the first six months of life, babies receive 60x ( yes sixty), a higher amount of vitamin A than they received during the 40 weeks of pregnancy. The amount found in breast milk depends on maternal intake. One thing to note is that Vitamin A levels decline in milk over time. There have been numerous studies that show breast milk is often low in Vitamin A 46% of the time. Here is one thing that I will caution you about, if you are going to supplement Vitamin A, the type of Vitamin A matters, and it is a good idea to partner with your provider in regards to the amount. Vitamin A is one of the vitamins that can build up to toxicity, so don’t run out and consume a lot of it without partnering with a dietician or provider. There are plenty of food sources for Vitamin A such as butter, ghee, lard, tallow, and some seafood.
Breast milk is commonly regarded as low in Vitamin D. The concentrations are dependent on maternal intake and production from sunlight. Approximately 20% of maternal vitamin D is transferred into the milk. There are also higher levels in hindmilk rather than foremilk. Studies show that supplementation of 6400 IU per day supplies adequate amounts to maintain maternal serum levels. Studies have also shown that there is no need to separate infant supplements if mothers are supplementing. Studies show that food is not the greatest source of Vitamin D, so head outside and get some sunlight.
I realize that these last two blog posts are pretty full of info. One thing that I want to remind everyone of is that your diet does not need to be perfect. Your breast milk is still FULL of what your baby needs. I often get asked how people should know what is important, and what is actually going into your breast milk. I am hopeful that this information has broken down the nutrient density of breast milk and left you with information on how you can make the biggest impact.
Breastfeeding can be a little overwhelming, and when you are also trying to consume a healthy diet while doing everything else as a new parent, it can seem like it is hard to know where to start. A healthy eating plan is imperative. I can simplify this process for you. Schedule a time with me here.
XOXO-HOlly
Nichols, L. (n.d.). Nutrition for Breastfeeding – Womens Health Nutrition Academy. Lilynichols.Com. Retrieved June 21, 2022, from https://whnacademy.com/product/nutrition-for-breastfeeding/
