Recommended Daily Intakes During Lactation (RDA/AI)
The tables below summarize recommended daily intakes for healthy lactating individuals. Values are shown for ages ≤18 and 19–50 years. This page lists RDA (Recommended Dietary Allowance) or AI (Adequate Intake).
Natural food sources (examples) are included as short, practical examples (not exhaustive). ULs are intentionally omitted per your request.
Macronutrients and Water
Minimum carbohydrate and recommended intakes for protein, fiber, essential fatty acids, and total water during lactation.
| Nutrient | ≤ 18 years | 19–50 years | Units / Notes | Natural food sources (examples) |
|---|---|---|---|---|
| Total water | 3.8 | 3.8 | L/day (AI) | Water, milk, soups/broths, fruits/vegetables with high water content (e.g., melon, oranges, cucumbers) |
| Carbohydrate | 210 | 210 | g/day (RDA) | Whole grains (oats, whole wheat, brown rice), fruit, starchy vegetables (potatoes, corn), beans/lentils, milk/yogurt |
| Protein | 1.3 | 1.3 | g/kg/day (RDA) ≈ 71 g/day is commonly cited for an average-weight adult. |
Meat, poultry, fish, eggs, dairy, beans/lentils, tofu/tempeh, nuts/nut butters |
| Fiber | 29 | 29 | g/day (AI) | Whole grains, beans/lentils, green peas, garbanzo beans, vegetables, guava, berries, passion fruit, nuts, seeds |
| Linoleic acid (omega-6) | 13 | 13 | g/day (AI) | Vegetable oils (sunflower, safflower, corn, soybean), nuts, seeds |
| α-Linolenic acid (omega-3) | 1.3 | 1.3 | g/day (AI) | Flax/chia seeds, walnuts, canola/soybean oil |
Values reflect commonly used DRI targets for lactation; food sources are examples for quick counseling.
Vitamins (RDA/AI)
Recommended daily intakes during lactation. Values shown are RDA unless typically listed as AI.
| Vitamin | ≤ 18 years | 19–50 years | Units / Notes | Natural food sources (examples) |
|---|---|---|---|---|
| Vitamin A | 1,200 | 1,300 | µg/day (RAE) | Dairy, egg yolk; orange/dark-green vegetables (carrots, sweet potato, spinach); liver (very high—limit excess) |
| Vitamin D | 15 | 15 | µg/day (600 IU) | Fatty fish (salmon, sardines), fortified milk/plant milks, egg yolk (plus sunlight exposure varies) |
| Vitamin E | 19 | 19 | mg/day | Vegetable oils (sunflower/safflower), nuts/seeds (almonds, sunflower seeds), wheat germ, avocado |
| Vitamin K | 75 | 90 | µg/day (AI) | Leafy greens (kale, spinach), broccoli, Brussels sprouts; soybean/canola oil |
| Vitamin C | 115 | 120 | mg/day | Citrus, strawberries, kiwi; bell peppers, guava, tomatoes, papaya, broccoli |
| Thiamin (B1) | 1.4 | 1.4 | mg/day | Whole/enriched grains, pork, beans/lentils, seeds, macadamia |
| Riboflavin (B2) | 1.6 | 1.6 | mg/day | Milk/yogurt, eggs, lean meats, salmon, duck, fortified cereals, mushrooms, spinach |
| Niacin (B3) | 17 | 17 | mg/day (NE) | Poultry, fish, lean meats; peanuts; whole/enriched grains, couscous |
| Vitamin B6 | 2.0 | 2.0 | mg/day | Poultry, fish, potatoes, bananas, chickpeas, ready-to-eat cereals |
| Folate | 500 | 500 | µg/day (DFE) | Leafy greens (spinach), beans/lentils, fortified grains/cereals, asparagus, Brussels sprouts, beef liver |
| Vitamin B12 | 2.8 | 2.8 | µg/day | Meat, fish/shellfish, cooked clams, dairy, eggs; fortified foods/seaweed (for vegetarian/vegan diets) |
| Pantothenic acid | 7 | 7 | mg/day (AI) | Meat, eggs, poultry, salmon, whole grains, legumes, shiitake mushrooms, avocado, sunflower seeds |
| Biotin | 35 | 35 | µg/day (AI) | Cooked egg yolk, nuts/seeds, salmon, sweet potato |
| Choline | 550 | 550 | mg/day (AI) | Eggs, meat, fish, dairy; soybeans; cruciferous vegetables |
Food sources are examples for quick reference; actual content varies by product and preparation.
Minerals and Trace Elements (RDA/AI)
Commonly used mineral reference values in lactation, expanded to include electrolytes and trace elements.
| Mineral | ≤ 18 years | 19–50 years | Units / Notes | Natural food sources (examples) |
|---|---|---|---|---|
| Calcium | 1,300 | 1,000 | mg/day (RDA) | Milk, yogurt, cheese; fortified plant milks; calcium-,tofu; sardines/salmon with bones; kale/bok choy |
| Phosphorus | 1,250 | 700 | mg/day (RDA) | Dairy(milk , cottage cheese) , meat (beef)/poultry (chicken breast) /fish (salmon) , scallops, cheese (mozzarella) beans/lentils, nuts, whole grains |
| Magnesium | 360 | 310–320 | mg/day (RDA) 19–30: 310; 31–50: 320 |
Nuts/seeds, beans/lentils, whole grains, leafy greens |
| Iron | 10 | 9 | mg/day (RDA) | Red meat, poultry, fish; beans/lentils; spinach; fortified cereals (vitamin C enhances plant iron absorption) |
| Zinc | 13 | 12 | mg/day (RDA) | Meat, shellfish; dairy; beans/lentils; nuts/seeds |
| Iodine | 290 | 290 | µg/day (RDA) | Iodized salt, dairy, seafood, eggs (seaweed can be very high/variable) |
| Selenium | 70 | 70 | µg/day (RDA) | Brazil nuts (very high), seafood, meats, eggs, grains |
| Copper | 1,300 | 1,300 | µg/day (RDA) | Shellfish, organ meats, nuts/seeds, legumes, whole grains |
| Chromium | 44 | 45 | µg/day (AI) | Whole grains, meats, broccoli; content varies widely by food and processing |
| Manganese | 2.6 | 2.6 | mg/day (AI) | Whole grains, nuts, legumes, leafy greens, tea |
| Molybdenum | 50 | 50 | µg/day (RDA) | Beans/lentils, grains, nuts |
| Fluoride | 3 | 3 | mg/day (AI) | Fluoridated water (where available), tea, some seafood |
| Potassium | 2,500 | 2,800 | mg/day (AI) | Potatoes with skin , salmon, beans/lentils, cantaloupe, bananas, citrus, tomatoes, spinach,chard, avocados yogurt/milk,Edamame, boiled |
| Sodium | 1,500 | 1,500 | mg/day (AI) CDRR commonly listed as 2,300 mg/day |
Table salt, processed foods, breads/soups/cheeses (intake often exceeds needs) |
| Chloride | 2,300 | 2,300 | mg/day (AI) | Table salt (sodium chloride), processed foods, olives, pickled foods |
Lactation values above align with DRI element tables. (ULs intentionally omitted.)
Energy needs during breastfeeding
Energy needs vary by baseline body size, activity, breastfeeding exclusivity, and postpartum weight goals.
Many references use a rough counseling estimate of ~500 kcal/day additional energy during early breastfeeding, but individual needs vary widely.
Natural food sources (examples)
Quick examples (not exhaustive). Use the tables above for numeric targets.
Protein
- Lean meats, poultry, fish; eggs; dairy (milk, yogurt, cheese)
- Beans, lentils, chickpeas; tofu/tempeh; nuts and nut butters
Fiber & carbohydrate quality
- Whole grains (oats, whole wheat, brown rice, quinoa), beans/lentils
- Fruits, vegetables, nuts, seeds
- Prefer higher-fiber carbs; limit sugar-sweetened beverages when possible
Water / hydration
- Water; milk; soups; watery fruits/vegetables (melon, oranges, cucumbers)
- Practical tip: drink to thirst and consider an extra glass of water with each nursing/pumping session.
Calcium & Vitamin D
- Calcium: dairy; calcium-set tofu; fortified plant milks; sardines/salmon with bones; leafy greens (kale, bok choy).
- Vitamin D: fatty fish; fortified milk/plant milks; egg yolk; sunlight exposure varies.
Iodine
- Iodized salt; dairy; seafood; eggs
- Seaweed can be iodine-rich but content is variable—use caution with frequent/high intake.
Iron, Folate, B12, Choline
- Iron: red meat, poultry, fish; beans/lentils; fortified cereals. Pair plant iron with vitamin C-rich foods.
- Folate: leafy greens, beans/lentils, asparagus, avocado; fortified grains.
- B12: animal foods; fortified foods for vegetarian/vegan diets.
- Choline: eggs (especially yolk), meats, fish; legumes; some cruciferous vegetables.
Omega-3 fats (ALA, DHA/EPA)
- ALA: flax/chia seeds, walnuts, canola oil
- DHA/EPA: fatty fish (e.g., salmon, sardines). (Fish choices should consider mercury guidance.)
References
Primary data sources for lactation DRI values.
Disclaimer
For clinical reference.
This content is for healthcare professionals and educational use. It is not a substitute for individualized medical advice. Nutrient needs may differ with multiple gestation postpartum status, medical conditions, dietary restrictions, medication use, or bariatric surgery history.