Stillzeit Ernährung: Nährstoffmangel vermeiden & was Mütter wissen müssen (2026)

The Rising Awareness of Nutritional Demands During Lactation

A mother’s nutritional status during breastfeeding directly impacts both her health and the development of her child. Experts emphasize that deficiencies can have lasting consequences. The body of a breastfeeding mother requires significant energy – up to 940 kilocalories are needed to produce one liter of breast milk. The daily increased need for fully breastfeeding women is approximately 500 kcal. Even as some of this is drawn from reserves built during pregnancy, increased caloric and nutrient intake is essential. Protein needs similarly increase, by around 15 grams per day.

Key Nutrients Under the Spotlight

Certain vitamins and minerals are particularly crucial, as their levels in breast milk are directly linked to the mother’s diet.

• Iodine: Essential for thyroid function and infant development. Current recommendations suggest 260 micrograms daily, often requiring supplementation with 100-150 µg/day as achieving this through diet alone can be challenging.
• Omega-3 Fatty Acid DHA: Supports brain and vision development. Consuming one to two portions of fatty fish weekly is ideal. For those avoiding fish, a daily supplement of 200 mg DHA should be considered.
• Vitamin D: Important for immunity and bone health. Since breast milk contains limited amounts, infants typically receive a separate supplement, but mothers should also ensure their own adequate intake.

Folic acid, iron, and calcium are also vital. A varied diet rich in vegetables, fruits, whole grains, and dairy products forms the foundation of good nutrition.

The Unique Challenges of Vegan Breastfeeding

A well-planned vegetarian diet can generally meet nutritional needs during lactation. However, vegan diets present greater challenges. Without medical guidance and appropriate supplementation, they are not recommended. A vitamin B12 deficiency in the mother can lead to severe neurological damage in the infant.

The Shift Away From Restrictive Diets

Maternal nutrient stores are crucial for milk production. Restrictive diets aimed at weight loss can deplete these stores, compromising both maternal and infant health. Experts strongly advise against dieting during breastfeeding. Individualized nutritional counseling, especially for at-risk groups, is becoming increasingly important.

Future Trends in Lactation Nutrition

The focus on personalized nutrition is expected to grow. Advances in nutrigenomics – the study of how genes interact with nutrients – may allow for tailored dietary recommendations based on a mother’s genetic profile. Increased accessibility to affordable and accurate nutrient testing will also empower mothers to make informed choices. The development of more bioavailable nutrient supplements will enhance absorption and effectiveness. The demand for plant-based DHA and iodine sources is also likely to increase, catering to the growing vegan and vegetarian populations.

FAQ

• Q: How much extra should I eat while breastfeeding?
  A: Approximately 500 extra calories per day.
• Q: Is it necessary to take a multivitamin while breastfeeding?
  A: It depends on your diet. Supplementation with iodine and potentially vitamin D and DHA is often recommended.
• Q: Can I drink coffee while breastfeeding?
  A: Moderate caffeine intake is generally considered safe, but monitor your baby for any signs of irritability.

Many breastfeeding mothers are unsure which blood tests provide information about important nutrients. The free 25-page PDF report “Laboratory Values Self-Check” explains in easy-to-understand language which values (e.g. Iron, vitamin D markers, TSH and other vital nutrient parameters) are relevant, how to recognize deficiencies and when specialized tests are useful. With practical tips for interpretation and action options for nutrition and supplements – so you can avoid misdiagnoses and ensure the care of mother and child. Request free laboratory values report