New moms are often short on time and energy. Dairy foods can help! Whether it’s enjoying a glass of milk with breakfast or a yogurt parfait while baby naps, dairy foods can easily fit into an unpredictable schedule and help support postpartum health.
There are many physical, hormonal and emotional changes that occur for mother and baby following delivery and into the postpartum period. It’s important to prioritize your own health because pregnancy can widen the nutritional gap for women and lead to nutrient deficits.1 Pregnancy often leads to nutrient deficiencies in iodine, vitamin B12 and vitamin D, which are of significant importance during lactation.
Dairy supports postpartum health by helping replenish these common deficiencies, while also providing the high-quality protein needed to stay energized.
Iodine
Iodine requirements increase during pregnancy and lactation to support baby’s needs and to balance maternal levels.2 Iodine supports postpartum health by aiding the production of thyroid hormones, which regulate mood and energy. This nutrient is quickly absorbed and used by your body, normally within a day so it’s important to consume iodine-rich foods like dairy, fish, eggs or iodized salt daily.3
Milk is one of the best sources of iodine – one cup of milk contains 60% of your daily value of iodine!4 Choosing a glass of milk is a convenient way to meet your iodine needs as well as 12 other essential nutrients.
Vitamin B12
Feeling exhausted is a common complaint postpartum. One way to energize your body is by supporting the production of healthy red blood cells. Vitamin B12 is essential for creating red blood cells to aid in recovery following delivery, as well as fostering baby’s nerve cell growth and brain development.5 Animal products, like meat, dairy, fish and eggs, are the primary source of vitamin B12.
Just one cup of yogurt provides 35% of your daily value for vitamin B12.6 This is a tasty and versatile way to boost your energy postpartum and help support baby’s neurocognitive development.
Vitamin D
Postpartum can leave your body feeling drained physically and emotionally. Vitamin D helps with mood regulation, supports mental health and strengthens bones and teeth.4 Vitamin D is fat-soluble, meaning it is stored in the body, and levels are often depleted postpartum. Food sources, including fish, eggs, dairy and fortified foods (like cereal), can help replenish this important nutrient to support postpartum health and recovery. A serving of milk provides 15% of your daily value for Vitamin D.4
Reach for dairy foods during your postpartum journey as a simple way to prioritize your health and meet your nutrient needs for iodine, vitamin B12 and vitamin D.
Citations
1. Nichols L. Real food for pregnancy: the science and wisdom of optimal prenatal nutrition. 2nd ed. Lily Nichols RDN. 2016.
2. Jin Y, Coad J, Skeaff SA, Zhou S (Jo), Brough L. Iodine status of postpartum women and their infants aged 3, 6 and 12 months: Mother and Infant Nutrition Investigation (MINI). British Journal of Nutrition. 2022;127(4):570-579. doi:10.1017/S000711452100129X
3. Science Brief: Dairy in Pregnancy and Lactation
4. 13 Ways Milk Can Help Your Body
5. CDC: Vitamin B12 & Breastfeeding
6. 9 Ways Yogurt Can Help Your Body
7. Vitamin D Supplementation & Breastfeeding
