We tend to hear that breastmilk doesn't have enough Vitamin D for our babies. But we don't always hear why: it is NOT a defect in breastmilk, but a lack of the recommended amount of Vitamin D the lactating mom is taking.
We should be taking 6400 IU per day. Really high levels, hard to reach through sun exposure & nutrition. Which is why we are recommended to take supplements.
But let's take the time to talk about those foods that provide us with Vitamin D, because we should ALSO pay attention to them and make sure they are on our daily diet:
- Fatty fish like salmon
- Dairy products fortified in Vitamin D
- Orange Juice
- Soy Milk
- Egg yolks
For example, three ounces of cooked salmon have more than 450 international units (IU). So yes, eating enough to reach the 6400 IU required can be really tough.
So make sure you are taking a Vitamin D supplement, and a postnatal, especially if you are breastfeeding, and, get some sun rays too, even during these winter months! They are needed.
You can also read the list of foods to keep up with your milk supply here.