Question
How much calcium should I take daily during breastfeeding? My child is now two and a half months old, receiving both breast milk and formula. I want to supplement calcium, so how much should I digest daily? What kind of calcium is better to consume?
Answer
A healthy breastfeeding mother typically has about 35 milligrams of calcium in every 100 milliliters of breast milk, so she would lose approximately 300-400 milligrams of calcium for every 1000 milliliters of breast milk produced. After six months of full breastfeeding, it’s estimated that about 4-6% of the mother’s bone calcium is depleted. It’s recommended that you supplement calcium through diet, as this is safer for the baby. During the peak period of milk production, consume 2 grams of calcium and an equal amount of vitamin D daily; foods high in calcium and vitamin D include milk, soy products, poultry eggs, fish, shrimp, seafood, and bone soup; eat less of foods that hinder calcium absorption, such as spinach and bamboo shoots; get plenty of sunlight, as ultraviolet rays in the sun can promote the generation of vitamin D in the skin, which in turn facilitates calcium absorption.