• Alyssa Fontaine, RD
• Jul 17, 2024

Vegan Breastfeeding: What you need you know

Breastfeeding thrives on any diet, including a vegan one, with a few considerations to keep in mind. Our vegan breastfeeding registered dietitians emphasize that breastfeeding on a vegan diet is entirely manageable. 

Here’s what our breastfeeding dietitians and nutritionists suggest:

• Breastfeeding offers an array of health benefits for both mother and baby.
  • This is why exclusive breastfeeding is encouraged for the first 6 months of life, followed by continued breastfeeding alongside complementary foods until the age of 2.
• Breast milk boasts an optimal balance of protein, fat, and carbohydrates. 
• Moreover, breast milk is rich in essential vitamins and minerals, as maternal levels are transmitted to the infant through breastfeeding.
• One remarkable aspect of breast milk is its adaptability.
  • Its composition dynamically adjusts over time to cater precisely to the evolving needs of the growing infant. This innate ability ensures that the nutritional requirements of the baby are consistently met throughout the breastfeeding journey.

Is breastfeeding vegan?

Yes, breastfeeding aligns with vegan principles. It’s a natural and optimal way for mothers to nourish their babies. Designed by nature, breast milk adapts as your baby grows, providing essential nutrients tailored to their needs.

Produced by the body itself, breast milk is a pure and wholesome source of nutrition. While some may argue that consuming milk from other animals isn’t vegan due to potential exploitation, breastfeeding stands apart. Here, you’re naturally providing for your baby without any form of exploitation.

What is it like being on a vegan diet and breastfeeding?

Navigating a vegan diet while breastfeeding presents a unique nutritional journey. Since veganism excludes all animal products like meats, dairy, eggs, and honey, ensuring adequate nutrient intake may seem a tad more complex.

However, with conscientious planning and attention to detail, meeting your dietary requirements on a vegan diet is entirely feasible. 

Here are some key nutrients to focus on, especially while breastfeeding: 

• Protein
• Calcium
• Iron
• Vitamin D
• Vitamin B12
• Zinc

While these nutrients are abundantly available in animal-derived foods, incorporating them into a vegan diet requires a bit more effort and mindfulness. 

However, with thoughtful meal planning and perhaps some strategic supplementation, you can easily meet these nutritional needs to support both your own health and the nourishment of your baby while breastfeeding.

Key Vitamins and Minerals for Vegan Breastfeeding

When it comes to vegan breastfeeding, paying attention to specific vitamins and minerals is crucial for both the mother and baby’s health.

Optimizing vitamin B12 intake for breastfeeding vegan diet

Since vegan sources are scarce and absorption can be challenging, obtaining sufficient B12 solely through diet might be difficult. Yet, this vitamin is indispensable for infant growth and development, as it transfers through breast milk.

Experts recommend a daily intake of at least 25mcg, either with supplementation of 1000 mcg two to three times weekly, or consuming fortified foods like breakfast cereals or plant-based milk that have been fortified with vitamin B12.

Meeting vitamin D3 requirements for breastfeeding on a vegan diet

Vitamin D is another vital nutrient, with recommendations mirroring pre-lactation levels at 15 mcg (600 IU) daily. However, for mothers in regions with limited sunlight exposure, an increased intake of 50 mcg (2000IU) per day ensures ample supply, benefiting both mother and child.

Additionally, infants may require their own supplement of 10 mcg (400 IU) to ensure adequate levels.

Ensuring calcium sufficiency while breastfeeding on a vegan diet

Calcium needs remain at 1000mg daily during lactation. While breast milk is naturally rich in calcium and transfers to the baby, it’s essential for mothers to consume adequate amounts to meet both their own and their baby’s needs.

Navigating zinc needs for breastfeeding on a vegan diet

Zinc requirements rise during breastfeeding to 12 mg daily instead of previous 11 mg during pregnancy. This can be met through a variety of vegan sources such as seeds, nuts, legumes, and their respective butters.

Iron and breastfeeding on a vegan diet

Iron, particularly for mothers previously deficient, warrants attention. Daily recommendations decrease to 9 mg during lactation, yet ensuring adequate intake remains crucial. Breast milk provides highly absorbable iron to infants, emphasizing the need for mothers to meet their own requirements to support their baby’s iron stores.

Other essential vitamins and minerals to keep in mind when breastfeeding on a vegan diet

Iodine

• Iodine is crucial for maternal and infant health, with recommendations ranging from 150 mcg per day to 290 mcg during breastfeeding. 
• Rich sources include iodized salt, seaweed, and supplements.

Omega-3 Fatty Acids (DHA)

• Maintaining a daily intake of 200-300 mg is vital for infant brain development. 
• Vegan-friendly sources of Omega-3 include chia seeds, ground flaxseeds, flaxseed oil, hempseeds, and walnuts.

Vitamin A

• During breastfeeding, the recommended intake of Vitamin A increases from 700 mcg to 1300 mcg. 
• Carrots, lettuce, kale, tomatoes, and soy milk are excellent sources of vitamin A.

Vitamin C

• Increasing from 75 mg to 120 mg per day during breastfeeding, Vitamin C aids in iron absorption. 
• Citrus fruits, strawberries, and broccoli are abundant sources.

Vitamin E

• Elevating from 15 mg to 19 mg daily, Vitamin E serves as a vital antioxidant. 
• Nuts, seeds, spinach, and fortified cereals are rich in this nutrient.

Thiamine

• A slightly higher intake of 1.4 mg is recommended, supporting energy metabolism. 
• Whole grains, legumes, nuts, seeds, and fortified cereals are excellent sources.

Riboflavin

• Increasing slightly to 1.6 mg daily, Riboflavin aids in energy production. 
• Almonds, mushrooms, fortified cereals, and soy milk are beneficial sources.

Niacin

• Rising to 17 mg during breastfeeding, Niacin supports metabolic functions. Peanuts, mushrooms, brown rice, and fortified cereals are good sources.

Vitamin B6

• Increasing to 1.7 mg, Vitamin B6 is crucial for brain development. Potatoes, bananas, chickpeas, and fortified cereals are rich sources.

Folate

• While not as high as during pregnancy, the recommended intake during breastfeeding is slightly elevated to 500 mcg. 
• Leafy greens, lentils, chickpeas, and fortified cereals are great sources.

Vitamin K

• Remaining at 90 mcg per day, Vitamin K is essential for clotting. 
• Leafy greens are primary sources of this nutrient.

What are the best vegan foods for breastfeeding?

Increasing caloric density is essential to meet the heightened energy demands of breastfeeding. Incorporating nuts, seeds, and oils can boost calorie intake and reserves.

Protein plays a vital role, with lactating mothers requiring higher amounts. Recommendations advise aiming for at least 25g of protein in addition to the daily 50 g requirement, totaling 75g per day of protein. Including protein-rich foods in every meal and snack ensures these needs are met. 

Strategies for achieving optimal protein intake

Options like legumes, whole grains, nuts, and seeds not only supply ample protein but also offer essential nutrients like iron, zinc, and calcium crucial for breastfeeding mothers’ health.

The importance of vitamin B12 while breastfeeding on a vegan diet

B12 is another vital nutrient, commonly fortified in various vegan foods. Sources like fortified breakfast cereals, non-dairy milks, nutritional yeast, and vegan meats provide essential B12. 

Incorporating a B12 supplement alongside fortified foods ensures optimal intake, supporting the wellbeing of both mother and baby.

Caffeine and breastfeeding

Moderation is key when it comes to consuming caffeinated beverages while breastfeeding. While the occasional small dose is generally considered acceptable, excessive intake is not recommended.

Daily caffeine limits for nursing mothers

The maximum daily recommendation for breastfeeding individuals is 300 mg of caffeine. To put this into perspective, a standard cup of coffee contains approximately 150 mg of caffeine, while black tea contains around 50 mg per cup.

Excessive caffeine on when breastfeeding

Caffeine is present in various sources such as coffee, tea, chocolate, and sodas. It can traverse into breast milk, potentially impacting the baby’s sleep patterns and leading to irritability.

Therefore, it’s advisable for breastfeeding mothers to be mindful of their caffeine intake and to moderate consumption to ensure the wellbeing of both themselves and their baby.

Navigating a vegan diet while breastfeeding might appear daunting at first glance, but in reality, it’s more feasible than one might think. Not only does it align with vegan principles, but it also offers a multitude of benefits.

Through deliberate planning and supplementation, vegan mothers can not only meet their own needs but excel in nourishing their babies.

Book a call with one of our plant-based dietitians to get support you need on your breastfeeding journey!