I have recently had my second child and after a tough time of it, have finally established breastfeeding. Someone recently suggested that I may be losing bone mass due to nursing. Is it possible that breastfeeding could cause osteoporosis? How can I ensure that I'm getting the nutrients I need to stay strong while giving my baby what she needs?
Leslie T. e-mailed us at expert@sweetspot.ca. We recently met osteoporosis expert, Dr. Reinhold Vieth, who was speaking on behalf of Yoplait, and he answered:
Although breastfeeding takes a toll on the system, there is no evidence to support that nursing mothers have less bone mass than other women, or that breastfeeding causes osteoporosis.
Many things do change during pregnancy and breastfeeding that do affect overall health. These include: stopping smoking, reducing alcohol consumption, lessening of physical activity, increasing body weight, weakened muscle tone and changing hormone levels. While some of these factors may lead to an increased bone density, others can actually reduce it.
Having said that, it is important to note that bone is a dynamic tissue that responds to stresses imposed on it. If a woman's bone density declines during pregnancy and lactation, the loss can be restored through proper diet. This includes appropriate supplementation of calcium and vitamin D. The two nutrients work hand in hand to strengthen bone.
A growing number of experts are suggesting that breastfeeding women should aim to consume approximately 2000 IU of Vitamin D and 1000-1200 mg of calcium daily. These nutrients can come from a variety of sources including dairy such as milk and yogurt, fish, eggs and meat, as well as supplements. Spinach, beet greens, beans, and peanuts are among the best plant-derived sources of calcium. Consistent consumption will ensure that the baby is in turn receiving the adequate Vitamin D and calcium it requires, while maintaining healthy bones of the mother.
Dr. Reinhold Vieth is internationally recognized as an expert in the toxicology and the clinical nutrition of vitamin D, with over 100 publications. He is a Professor at the University of Toronto, in both the Department of Nutritional Sciences, and in the Department of Laboratory Medicine and Pathobiology. He is also a professionally certified clinical biochemist, and at Mount Sinai Hospital he is Director of the Bone and Mineral Laboratory.