When breastfeeding, calcium is an important mineral, but it is not the only one a mother should consider. Too much calcium, especially in the form of supplements, competes with other minerals and is not a good idea.
Calcium requirements for women have long been the emphasis of
supplement companies and conventional wisdom surrounding bone health.
Bones, however, are made up of more than 12 minerals, all of which are
important. Exclusively focusing on calcium for women, while ignoring
all the other nutrients needed for good health, is missing the big
Breastfeeding and Vitamins
If you are breastfeeding, calcium should be only one part of the story. The best
diet for a nursing mother
should be varied, full of fresh, brightly colored vegetables and fruits, high-quality protein, and healthy fats.
During lactation, mothers can meet their need for calcium, plus
other essential minerals and vitamins, by consuming rich bone broths and
High-quality salt (like Himalayan salt) contains ionic
trace minerals that are vital for good health, but often missing from
foods grown in depleted soil. Good foods for lactation include nutrient-dense, whole foods and a diet that excludes junk food and processed
What Are Calcium Foods?
Raw milk and dairy products from pasture-fed, healthy cows are a good source of calcium.
More important than meeting daily calcium needs and therefore
sufficient calcium in breastmilk, is the matter of absorption. When
breastfeeding, calcium-rich foods should be consumed with adequate
amounts of the fat-soluble vitamins A, D3, and K2. Without these
vitamins, the mineral cannot be utilized.
Small fatty fish like anchovies, sardines and whitebait are rich in calcium and other minerals, plus vitamins A, D, and B12.
A diet full of dark green, leafy vegetables, including spinach,
turnip greens, mustard greens, and collard greens, as well as sesame
seeds, should supply a good amount of the calcium needed during
breastfeeding, especially if they are organic.
Calcium from food sources are usually better absorbed than
calcium from a nursing supplement, so including these foods in the diet
for a lactating mother is an excellent way to ensure adequate daily calcium
for women who are breastfeeding.