What vitamins should I take while breastfeeding? A guide for new mums

Becoming a mum is life-changing — beautiful, emotional, and, at times, utterly exhausting. Breastfeeding offers a special bonding opportunity, but it also ramps up the demands on your body like never before. From night feeds to fluctuating energy, your system’s doing a lot. That's why postpartum nutrition deserves attention — with the right supplements, you can give your body and baby the support they need.

Why nutrition matters when you’re breastfeeding

Breastfeeding doesn’t just mean making milk — it means giving your baby nutrients directly from your own reserves. Between missed meals, quick snacks and the unpredictable pace of life with a newborn, keeping your nutrition on track isn't always easy. Supplements can offer targeted support where needed, especially when it comes to vitamin D, calcium, iron, omega-3 fatty acids and B vitamins.

They're not a replacement for food, but more like a helping hand for those days toast and coffee feel like gourmet cuisine. Consulting a healthcare provider can help you tailor your supplement needs to your lifestyle and recovery.

Let’s start with vitamin D

A daily vitamin D supplement of about 10 micrograms is recommended while breastfeeding. It supports your health and becomes especially important when diet or sunlight exposure isn’t enough. If your baby is exclusively breastfed, they’ll also need a daily dose of 8.5 to 10 micrograms to support bone development.

Vitamin D is found in oily fish, red meat and fortified foods, but getting enough through meals alone is tough — especially in the early months. A supplement helps bridge the gap for both of you.1,2

Calcium and cuddles

Calcium does more than build your baby’s bones — it also helps maintain yours. If your intake is too low, your body may draw calcium from your bones to ensure your milk remains nutrient-rich. This can leave you more fatigued and physically run down.

Good sources include dairy, leafy greens and fortified foods. If these aren't staples in your meals, a supplement could be worth considering.3,4

Omega-3 for baby and me

Omega-3s, particularly DHA and EPA, are healthy fats that support your baby’s brain development. These fats naturally pass through breast milk — so adding them to your own diet benefits your child too.

Studies show that omega-3 supplements in breastfeeding mums raise DHA levels in milk. While researchers continue to study long-term outcomes, increasing your intake through salmon, walnuts, or flaxseeds — or via supplements — could be a smart move.5–7

Tiny but iron mighty

After pregnancy, many women need time to restore their iron levels. Iron helps prevent postpartum anaemia and keeps your energy up — which is vital when you’re operating on little sleep and high demands.

Breast milk still contains the right amount of iron for your baby, but iron supplements can help you feel more like yourself again. Symptoms of low iron can include low mood, tiredness and foggy thinking. As always, speak with your healthcare team if you suspect a deficiency.8–11

Bundles of vitamin B12

Vitamin B12 is key during breastfeeding, especially in the first six months of your baby’s life. Your milk is their main source, so your levels really matter — even more so if you eat little to no animal-derived foods like meat, eggs, and dairy.

If intake is too low, both you and your baby could be at risk for deficiency. Supplements can help top you up and ensure your milk remains a rich source of B12.12–16

Our favourite vitamins and supplements for breastfeeding

10μg of Vitamin D

This supplement supports both you and baby by boosting your immune system and bone health. It includes B vitamins to help with tiredness and fatigue, plus iron to aid red blood cell production. Take two tablets daily with a meal — and don’t forget to check in with your healthcare provider before starting anything new.

Wild Nutrition — Essential vitamins, minerals & botanicals

Designed as a daily ritual, this blend uses food-based ingredients for better absorption. It includes B12 for energy, iron for cognitive support and selenium to aid immunity — perfect for new mums needing gentle support while adjusting to life with a baby.

Vitabiotics — Omega-3, DHA & EPA

This option helps refill your post-pregnancy nutrient tank, with a focus on omega-3 DHA for your baby’s brain health. It provides coverage during the first 6–9 months postpartum — whether or not you’re breastfeeding.

Proceive — Packed with 24 nutrients

A vegan supplement full of vitamins and minerals supporting everything from energy and mental clarity to immunity, hair, and bone strength. With no fillers or unnecessary ingredients, it’s a clean option for those seeking head-to-toe support in the fourth trimester.

Seven Seas — Bioavailable folate included

With omega-3 DHA, B vitamins, calcium and iron, this supplement supports baby’s brain and vision development while replenishing your own reserves. It’s easy to integrate — just one capsule and one tablet daily. Plus, it’s free from gluten, lactose and GMOs.

H&B — Contains gentle iron

Each box comes with multinutrient tablets and omega-3 capsules designed to support both mum and baby. The DHA helps baby’s brain and eye development, and daily use supports your ongoing recovery and wellbeing. Just one of each with your meal — easy and effective.

Your breastfeeding FAQs

Are supplements safe while breastfeeding?

Generally, yes — most breastfeeding-targeted supplements are safe. Nutrients like calcium, omega-3s and vitamin D are especially helpful. Choose reputable products and always check with your GP or midwife before adding them in.

Can supplements help milk supply?

Not directly. Supplements alone won’t boost supply, though they may support overall health. If supply is a concern, seek advice from professionals like lactation consultants or healthcare providers instead of relying on quick-fix products.

What if I’m already taking a multivitamin?

If it's a high-quality postnatal option, you may not need any extras. But it depends on your diet, lifestyle and individual needs. Review with your doctor or a trusted nutritionist if unsure.

Do I need omega-3 if I eat fish?

If you regularly eat oily fish, you might be getting enough. But if your intake is low or inconsistent, a supplement can help reinforce DHA levels. Just confirm with a professional beforehand.

Should mums avoid anything?

Caffeine can pass into breast milk and affect your baby’s sleep — aim to keep it moderate. Alcohol does, too, so it’s safest to avoid or limit it, leaving enough time between drinking and your next feed (usually 2–3 hours). Fish is great, but avoid shark, marlin or swordfish due to mercury levels; stick to recommended amounts of oily varieties.1,18,19

The final say

Taking care of your own nutrition is one of the kindest things you can do for both yourself and your baby. Whether you use supplements or focus heavily on diet, know that every small choice supports your healing, energy and connection to a brand new life you're nurturing.

Disclaimer

This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.

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