How to Meet Calcium Needs for Breastfeeding Mothers? Hegen Is Here to Support

Being a breastfeeding mother is not just about giving the best nutrition to your baby but also about maintaining your own health. Many mothers focus on finding the best skincare to keep their skin glowing after childbirth, but they often forget that true “skincare” starts from within.

Complaints like hair loss, brittle teeth, or back pain are often ignored, even though these can be signs of calcium deficiency. Meeting the calcium needs for breastfeeding mothers is essential not only for maintaining strong bones but also for supporting the healthy growth of your baby’s bones and teeth.

Why Do Breastfeeding Mothers Need More Calcium?

During breastfeeding, your body works hard to produce nutrient-rich milk that contains calcium. To create breast milk, your body draws calcium from your bones. If your calcium intake is insufficient, your body will experience a mineral deficit, which may lead to weak bones, tooth decay, dull skin, or even early-onset osteoporosis.

Calcium deficiency can also affect your baby. If your breast milk contains too little calcium, your baby’s bone and tooth development may be delayed. That’s why meeting calcium needs for breastfeeding mothers is not only vital for your health but also to ensure your baby receives the best nutrition from your milk.

How Much Calcium Do Breastfeeding Mothers Need?

According to recommendations from the WHO and the Indonesian Pediatric Society (IDAI), breastfeeding mothers need around 1,000–1,200 mg of calcium per day. This amount is equivalent to three glasses of low-fat milk or can be met through a combination of calcium-rich foods.

However, it’s important to note that calcium doesn’t only come from milk. Many everyday foods can help meet the calcium needs for breastfeeding mothers without relying solely on dairy products.

Natural Sources of Calcium for Breastfeeding Mothers

Source: Freepik

To maintain optimal calcium intake, mothers can rely on the following nutritious food sources:

1. Low-fat dairy products

Milk, yogurt, and cheese are classic calcium sources that are easy to find. Choose low-fat versions for easier digestion and better heart health.

2. Soft-boned fish like sardines and salmon

These fish are rich in calcium and omega-3 fatty acids that support your baby’s brain development. Consuming them 2–3 times per week helps maintain your body’s natural calcium supply.

3. Green vegetables

Spinach, broccoli, and kale are plant-based sources of calcium that also contain iron and fiber. Eating them daily helps sustain your energy and maintain breast milk quality.

4. Nuts and seeds

Almonds, chia seeds, and sesame seeds are packed with calcium, healthy fats, and protein that support milk production. Add them to oatmeal or smoothies for a healthy snack.

5. Other calcium-rich foods

Tofu, tempeh, and other soy-based products are great alternatives, especially for mothers avoiding animal-based foods.

To prevent boredom, mix up your daily menu. Combine these calcium-rich foods with vitamin D sources to enhance calcium absorption.

The Role of Nutrition and Inner Health for Breastfeeding Mothers

Taking care of your skin from the outside is important, but internal nutrition has a greater impact on your skin, nails, and hair health. Calcium helps regenerate skin cells, strengthen nails, and prevent hair loss. When your body gets enough calcium, your bones stay strong, and your overall appearance looks healthier and naturally radiant.

Self-care for breastfeeding mothers doesn’t need to be fancy. With balanced nutrition and enough rest, your body will recover naturally. Many mothers feel more confident when they are strong and glowing—not just because of cosmetics, but because their inner nutrition is fulfilled.

Maintaining High-Quality Breast Milk with Hegen

Meeting calcium needs for breastfeeding mothers ensures high-quality breast milk. But how can you make sure that milk stays safe and hygienic when feeding your baby? This is where Hegen supports mothers.

Source: Hegen

Hegen products are designed to make breastfeeding more comfortable and efficient. Here are some of their advantages:

• BPA-Free and Toxin-Free: Keeps breast milk pure and free from harmful chemicals.

• Breast-like Teat: The nipple design mimics a mother’s breast, helping babies latch naturally and preventing nipple confusion.

• Anti-Colic Vent: A smart vent system prevents air intake, reducing bloating and fussiness.

• Modular ESF System (Express – Store – Feed): Allows mothers to pump, store, and feed breast milk in one container without transferring it.

With Hegen’s ESF system, breast milk nutrients stay preserved since there’s no need for multiple transfers. It’s practical, hygienic, and ideal for modern mothers.

Practical Tips for Breastfeeding Mothers: Balance Nutrition and Feeding

Source: Hegen

• Consume calcium-rich foods every day, not just occasionally.

• Stay hydrated and get enough rest to support your body’s metabolism.

• Pair calcium with vitamin D from morning sunlight for better absorption.

• Use safe and hygienic feeding bottles like Hegen to maintain milk quality.

Remember, the health of mother and baby always goes hand in hand. When you are strong and healthy, your baby will grow optimally.

Read also: 10 Foods for Breastfeeding Mothers to Help Babies Sleep Soundly: Have You Heard of These?

Hegen, A Healthy Investment for You and Your Baby

Strong bones, teeth, and skin aren’t just about appearance—they’re about giving your best to your baby. Fulfilling the calcium needs for breastfeeding mothers is a long-term investment for both of you.

Complete your nutritious diet with the best feeding system, such as the Hegen Breast Pump and multi-purpose BPA-Free PPSU bottles. Hegen’s ESF (Express – Store – Feed) technology helps you maintain the quality, hygiene, and practicality of breast milk whenever your baby needs it.

A healthy and confident mother is the foundation of a baby’s strong and happy growth.