Best supplements for lactation

1. Taking Supplements While Breastfeeding Many women, when pregnant, are way too concerned regarding their diets and cautious about taking any sort of medication and supplements. They are always going before the labels, but as soon as they turn a mother, their concerns go out of the window. Yes! You can relax a bit more than when you were pregnant, still it is essential for you to consume the best supplements for lactation and for your own health. Nursing mothers require 500 more calories to meet nutritional needs and to produce quality milk. A healthy mother can bring up a well active baby. Primarily it is advised to fulfill your postnatal needs by consuming a balanced diet from all food groups to stay healthy and active. However, it becomes very difficult for mothers to pick the right amount of food and eat in the right quantity. So they are recommended to take multi-vitamins and supplements to boost their energy levels and to keep them healthy. Many times lactating mothers face the issue of low milk supply, for this they are asked to take breast milk cookies for better milk supply. Here we will try to highlight all those vitamins, minerals and essential supplements which can improve the health of both mommy and baby. 1-Calcium Calcium is an important mineral which is needed throughout your life.Breastfeeding mothers lose bone density and calcium reserves during the lactation period. Though once you stop nursing this decrease can be overcome soon but only if you have taken good care of yourself. You must add dairy products like cheese, yogurt and milk in your daily meals to avoid any loss. You can also take help from calcium supplements. Breast milk takes calcium from the mother's body and if the reserve is insufficient, the body will start losing it from bone density which is not good. 2-Vitamin D Vitamin D is commonly known for absorbing calcium in our body thus making our bones and teeth strong. Latest studies have shown way more benefits of consuming vitamin D than they were known earlier, especially for nursing mothers and their babies. It develops the baby's immune and respiratory function. Food sources include oily fish, egg yolks and fortified spreads. They are also available in supplements form, preferably buy cholecalciferol (D3) which is more appropriate in supplement form. It is also advised to give babies vitamin D in drops form. 3-Vitamin B12 An essential vitamin demanded by the body during pregnancy and lactation period. It is part of the vitamin B family and is responsible for the formation of baby blood cells and

2. brain development. Mums too are benefited with their memory building, mood and enhancing good energy levels. Meat, fish, eggs and nuts must be included in your diet to improve the levels of B12. Vegan mothers don’t eat animal based protein and so they become deficient in it. They are advised to take the best supplements for lactation to overcome this void. It is available in two forms, one is synthetic commonly known as cyanocobalamin and other is methylcobalamin which is in natural form. Studies suggest both are equally effective and thus can be used accordingly. 4-Iron supplements Research has been conducted on both men and women, and it says that women are more iron deficient than men especially pregnant ladies. The rate is higher in Asian and African countries. They are anemic which means low red blood cells and hemoglobin levels. Red blood cells carry oxygen to different parts of the body. Women lose more blood while menstruating and while they are delivering a baby by operation. Women feel low energy levels and fatigue. The nursing mother needs breast milk supplements to maintain the quality of their milk. Many supplements are available in the market but ask your doctor first to have which one and how much. 5-Zinc It is noted that, maternal diet has an impact on zinc and iron content in human milk. Due to this it is recommended to take sufficient amounts of foods concentrated with this vital trace mineral. You can easily find them in fruits, vegetables, legumes and in meat. For this purpose you need to consume vegetables and fruits in big amounts which is nearly impossible, so therefore supplements are added in your diet to fulfill all the daily dietary needs. Zinc performs a catalytic role in the human body. It is involved in neuronal transmission, healthy immune system, helps curing respiratory infection and diarrhea. Closing lines Ideally it is best to fulfill your nutritional needs through healthy food choices but ideal and real are two different things. To meet daily nutritional deficiency, it is asked to take multi-vitamins which are the best supplements for lactation to upgrade the quality of milk and for a healthier mother. Speak to your doctor first or take consultancy from a dietitian to whom you can share your diet and daily routine. She will then design your diet and add suitable supplements to attain your daily needs and cover your calorie intake.