How much calcium should I supplement every day during breastfeeding?

There are several groups of people who are prone to calcium deficiency. The first is younger children, followed by older people, and then women who are pregnant and breastfeeding. There are many ways to supplement calcium at this time. Usually, calcium is supplemented through diet, such as drinking more milk and yogurt, eating more seaweed and cauliflower, etc., which have a good calcium supplement effect. So how much calcium should be supplemented every day during breastfeeding?

How much calcium should I supplement every day during breastfeeding?

Since mothers need to breastfeed after giving birth, breast milk contains calcium needed for the child's growth. Data shows that if a mother secretes 1000-1500 ml of milk per day, she will lose about 500 mg of calcium. This shows the speed of calcium loss in postpartum women. The greater the milk secretion, the greater the calcium requirement. Therefore, after childbirth, it is even more necessary to consciously supplement calcium to strengthen the body and increase milk secretion.

Calcium supplementation strategy for postpartum mothers:

1. According to Chinese dietary habits, it is recommended to drink at least 250 ml of milk every day after delivery to supplement the 300 mg of high-quality calcium needed in breast milk. If you are lactose intolerant, you can drink yogurt in moderation.

2. Since the calcium content in food is difficult to determine, it is best to supplement calcium under the guidance of a doctor. In this way, you can clearly see whether you have supplemented calcium.

3. Go outdoors more often to bask in the sun and do postpartum exercises to promote bone density recovery and increase bone hardness.

4. Choose more beans or soy products in your daily diet. Generally speaking, taking about 100 grams of soy products can provide 100 mg of calcium. At the same time, choose more cheese, dried shrimps, sesame or sesame paste, broccoli and kale to ensure that the amount of calcium intake from food reaches at least 800 mg.

The Chinese Nutrition Society recommends that the appropriate daily calcium intake for postpartum women is 1,600 mg, which is difficult to achieve through daily diet. Therefore, in order not to affect the growth and development of the child, experts recommend that mothers should take calcium tablets every day. In addition, they should also eat more dairy products, soy products, etc. for food supplements. In addition, you must pay attention to getting more rest and more sun exposure after giving birth.

What to do if you are calcium deficient during lactation?

1. Do not stop taking calcium supplements after childbirth

Taking calcium tablets is a daily task starting from the middle and late stages of pregnancy. How long should it last?

In terms of nutritional requirements, lactation is still the stage with the highest calcium requirement (1000-1200 mg/day during pregnancy and 1200 mg/day during lactation). If a new mother produces 1000-1500 ml of milk every day, she will lose about 500 mg of calcium. This shows the speed of calcium loss in postpartum women. So, this lesson cannot stop. If breastfeeding stops, the mother's calcium requirement returns to 800 mg/day and dietary intake is adequate, then calcium supplements can be stopped.

2. Pay attention to taking bone-strengthening nutrients from food

Calcium, phosphorus, vitamin D and protein in food are old nutrients that contribute to bone health. Everyone is familiar with them. Phytoestrogens from soy and flax seeds are also good comrades and need to be included in the diet.

Dairy products fortified with vitamins A and D, soy products, nuts, mushrooms such as kelp, rapeseed, animal liver and kidneys, seafood, and chewy whole grain staples are all good bone-strengthening foods.

3. Choose a light diet - the right way to ensure bone health

Salt is the biggest enemy that threatens bone health. When the kidneys eliminate excess sodium, calcium is also lost. New mothers must adopt simple cooking methods and choose a light diet. This is the correct way to ensure bone health. In summer, people sweat a lot, so the daily salt intake should be 6-8 grams. In the cold autumn and winter, it should not exceed 6 grams.