Calcium is an important mineral involved in bone health, muscle contraction, and nerve signaling. During the period of breastfeeding, a mother’s body undergoes unique physiological changes to support both her own health and the developing infant. Adequate calcium intake becomes particularly relevant during this time to meet the increased demands of milk production.
Maternal Calcium During Breastfeeding
Breastfeeding places a demand on a mother’s calcium reserves, as calcium is transferred from her body into breast milk to support infant growth. This process often involves calcium mobilization directly from the mother’s bones. Women may experience a temporary loss of 3% to 5% of bone mass during the first six months of breastfeeding.
This bone density reduction is a normal, temporary adaptation, not a cause for long-term concern. Hormones like parathyroid hormone (PTH) and parathyroid hormone-related protein (PTHrP) regulate this calcium transfer. These hormonal shifts increase bone resorption, releasing calcium from bones, and decrease urinary calcium excretion, ensuring sufficient calcium for milk production. Most women fully recover lost bone density within several months after weaning.
Meeting Your Calcium Needs
Sufficient calcium intake is important for breastfeeding mothers to support their bone health. The recommended daily calcium intake for breastfeeding mothers over 18 is 1,000 milligrams (mg). For teenage mothers (18 or younger), the recommendation increases to 1,300 mg per day.
Dietary sources of calcium include dairy products like milk, yogurt, and hard cheeses; one cup of milk or yogurt provides around 300 mg. Fortified plant-based milks, calcium-fortified orange juice, and tofu also offer substantial amounts. Leafy green vegetables like kale, spinach, and broccoli, along with fish such as canned salmon and sardines (with bones), are good sources. If dietary intake is insufficient, a healthcare provider may suggest a calcium supplement. Calcium carbonate and calcium citrate are common types; calcium carbonate is best absorbed with food, while calcium citrate can be taken with or without food.
Calcium for Infant Growth
For the infant, calcium is foundational for development. It is primarily responsible for building strong bones and teeth. Babies need substantial calcium in their first year to transform cartilage into bones, a process that continues until around age 25.
Beyond skeletal development, calcium supports nerve and muscle function in infants. Breast milk naturally provides calcium for infant needs, averaging about 200-340 mg per liter. Calcium absorption from breast milk is high, estimated at 58% to 76%. Even with varying maternal dietary calcium intake, breast milk generally provides adequate calcium for the baby’s growth.
Recognizing Calcium Deficiency
While the body prioritizes infant calcium needs, a mother can experience signs of insufficient calcium, especially if her dietary intake is consistently low. Symptoms of calcium deficiency in the mother include muscle cramps and muscle weakness. Fatigue, poor sleep quality, and brain fog have also been reported, though these can be difficult to distinguish from the exhaustion associated with caring for a newborn.
Insufficient calcium can affect dental health, potentially leading to fragile teeth or increased susceptibility to tooth decay. In severe or prolonged cases, there is a risk of bone complications, such as osteoporosis or fractures, as the body continues to draw calcium from its reserves. Consult a healthcare provider if there are concerns about calcium levels. They can assess symptoms and recommend diagnostic methods or dietary adjustments.