The Number #1 Guide to Calcium and Magnesium for Breastfeeding Moms

lactation is very important part of a newborn’s growth and development, and the mother must be fairly nourished to provide for her baby’s requirements. Calcium and Magnesium are all the vital nutrients necessary for a breastfeeding mother.

The Role of Calcium

Calcium is very important in the body, which helps to bone health, blood clotting, muscle contraction, and nerve function.

breastfeeding mother need calcium because it is important for the baby’s skeletal development.

A deficiency of calcium can lead to osteoporosis in mothers and stunted growth in babies.

Mothers are advised to maintain a calcium-rich diet, including dairy products, green leafy vegetables, and fortified cereals.

Calcium sources in Food

Calcium is an essential mineral vital for maintaining strong bones and overall health.

Below are resources for calcium rich foods .

From Seeds:

Poppy seeds and sesame seeds are very good sources of calcium.

From Cheese:

Cheese has a very good amount of calcium in it.

Parmesan Cheese: Just 28 grams provides a substantial 242 mg of calcium, which will help to achieve 19% of the Daily Value.
Brie
: Offering a distinct flavor, 28 grams of Brie delivers 52 mg of calcium.

From Green Leafy Vegetables:

In addition to cheeses, vegetables like spinach, kale, and collard greens are noteworthy contributors to your daily calcium intake.

From Tofu:

When crafted with calcium sulfate, tofu emerges as an excellent plant-based source of calcium. A mere half-cup of tofu can generously supply about 434 mg of calcium.

From Plant-Based Milks:

For those opting for plant-based alternatives, fortified milk such as almond, soy, and rice milk can be excellent calcium-rich options for breastfeeding mothers.

From Seafood

Not to be overlooked, canned sardines and salmon (with bones) contribute not only to omega-3 fatty acids but also to your calcium intake.

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The Importance of Magnesium and Food Source

Magnesium plays a very important role in the health of breastfeeding mothers and their infants. Magnesium is abundant in the body and facilitates hundreds of biochemical reactions. Magnesium is vital in various bodily functions, including muscle relaxation, energy production, and bone health.

Food Sources :
You can obtain magnesium from various food sources,
Green leafy vegetables
Nuts
Seeds,
Whole grains.

Recommended Intake for Breastfeeding Mothers:

Age between 19 and 30 years old, try to get 310 mg of magnesium daily.
More than 31, the recommendation is 320 mg daily.

Magnesium deficiency can lead to muscle cramps, poor sleep, and other issues. Ensuring sufficient magnesium levels benefits both the mother and the baby.

Some good sources of Magnesium-rich foods include nuts, seeds, whole grains, and leafy vegetables.

Calcium and Magnesium Balance

If the balance is not maintain in the body, it can lead to problem like poor digestion, kidney stones and cardiovascular problems. so it is very Important to maintain while ensuring an adequate intake of these minerals for healthy Mother who is breast feeding.

Side effects of magnesium and calcium supplements

Side effects of Magnesium:

Diarrhea increase amount of magnesium can cause loose stools or diarrhea.
Nausea and Stomach Upset: many people experienced stomach discomfort
Low Blood Pressure: Magnesium can cause low blood pressure.
Muscle Weakness: high intake of magnesium intake may cause muscle weakness

Side effects of Calcium:

Constipation: Calcium supplements can cause constipation increase water intake for maintain hydration and eat fibre rich food.
Kidney Stones: increase amount of calcium leads to kidney stone
Interference with Iron Absorption: eating calcium and iron supplements together can decrease iron absorption. take with regular interval if needed

Can i take magnesium while breastfeeding ?

Yes, it is safe to take magnesium while breastfeeding, and it is important for the health of both the mother and the newborn; breastfeeding mothers pass some magnesium on to their babies since they breastmilk the baby, so magnesium helps the mother, so it is important to ensure a right amount supply of magnesium even after giving birth.
Still, asking a doctor for advice before taking a dose is very important.

Final Thoughts

Calcium and Magnesium are important for mother’s and baby’s in days of breastfeeding. it helps to develope the baby’s ensure the mother’s well-being. It’s advisable to consider diet with these minerals or take supplements if diet is not giving those minerals . Remember, a healthy mother leads to a healthy baby.