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What vitamins should I take while breastfeeding? A guide for new mums
Written byJodi M Johnson
Reviewed byHeeral Patel
From sleepless nights to growing needs, support yourself with nutrients designed for both mums and babies
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PROCEIVE® After Pregnancy Breastfeeding 60 Capsules
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Becoming a new mum is a beautiful, transformative experience and breastfeeding can be an incredibly rewarding time, offering plenty of precious moments bonding with your new baby. But let’s be honest mums, it can also be incredibly demanding.
Between round-the-clock feeds, sleepless nights and the emotional rollercoaster that often comes with those first few months, your body's working overtime. And if you’re breastfeeding, that demand may seem even more prominent – drawing on your energy, nutrients and reserves everyday.
Why nutrition matters when you’re breastfeeding
Breastfeeding places unique nutritional needs on your body. It’s not just about producing milk – it’s about nourishing another little human from your own stores. That’s a big job. And while a balanced diet is the foundation of good health, the reality is that even with the best intentions, many mums find it difficult to meet all their nutrient needs through food alone – especially when you’re grabbing meals one-handed or surviving on toast and coffee.
This is where supplements can come in. They’re not a magic fix, but they can offer gentle support to help you stay well from birth. Certain nutrients like iron, vitamin D, calcium, omega-3s and B vitamins may be needed during this stage, especially if you’re feeling depleted or struggling to keep on top of your meal plans.
It’s also completely okay to ask for a little extra support. Your body has been through a lot and now it’s doing even more behind the scenes. Supplements can be a way of helping you feel more like yourself again by filling in the nutritional gap while still giving your baby everything they need.
Every mum is different, and so are her needs. Speaking with a healthcare provider or a qualified nutritionist can help tailor things to your specific situation, offering advice on breastfeeding nutrition and postnatal vitamins.
Let’s start with vitamin D
If you’re breastfeeding, it’s a good idea to think about taking a daily vitamin D supplement – around 10 micrograms. It’s a simple way to support your own health while your body is working hard to nourish your baby.1
And if your little one is exclusively breastfed (meaning they’re not having any formula), they’ll need a bit of extra help with vit D too. A gentle daily supplement of 8.5 to 10 micrograms can help support their growing bones and overall development.1
While vitamin D is found in some foods – like oily fish (think salmon or sardines), red meat and a few fortified cereals – it’s actually quite tricky to get enough just through diet, especially during the early months when life is already feeling full-on. A supplement just helps fill in the gaps and gives you both a little extra support when you need it most.1,2
Calcium and cuddles
Calcium helps build bones and teeth for your baby, but it’s also essential for you. If your body isn’t getting enough through your diet, it will start to draw calcium from your own bones to make sure your baby still gets what they need. Over time, this can leave you feeling more tired, achy or even a little run down.3
Research shows that when mums take omega-3 supplements during breastfeeding, their milk contains more of these brain-loving fats. Scientists are studying the link between omega-3 and cognitive skills with some emerging evidence suggesting omega-3 intake may have favourable outcomes in child neurodevelopment but larger studies are needed.6
You don’t need to overhaul your diet – just adding more omega-3-rich foods like salmon, walnuts or flaxseeds can make a real difference. And if you're thinking about supplements, a quick chat with your GP or midwife can help guide you.5,7
Omega 3 for baby and me
One simple but powerful nutrient to focus on is omega-3 – especially DHA and EPA. These healthy fats are essential for your baby’s growing brain and are naturally passed through your breast milk.5
Research shows that when mums take omega-3 supplements during breastfeeding, their milk contains more of these brain-loving fats. Scientists are studying the link between omega-3 and cognitive skills with some emerging evidence suggesting omega-3 intake may have favourable outcomes in child neurodevelopment but larger studies are needed.6
You don’t need to overhaul your diet – just adding more omega-3-rich foods like salmon, walnuts or flaxseeds can make a real difference. And if you're thinking about supplements, a quick chat with your GP or midwife can help guide you.5,7
Tiny but iron mighty
During pregnancy, your iron stores may have been used up and after giving birth, your body needs time (and support) to rebuild them. Iron is essential for making healthy red blood cells, supporting your energy levels and reducing the risk of postpartum anaemia, which can lead to tiredness, brain fog and even low mood.8,9,10
Research has shown that taking iron supplements while breastfeeding can gently improve your iron levels. Even if you feel okay, your body might benefit. This doesn’t mean your breast milk isn’t enough – in fact, your milk still provides the perfect amount of iron your baby needs during those first months. Iron supplements are there to support you, not to change your milk or affect your baby in a harmful way.11
Always talk to your doctor, midwife or health visitor if you have any concerns or think you might need a supplement. You're not alone in this.
Bundles of vitamin B12
Vitamin B12 plays a crucial role in your baby’s development, especially during those first six months when breast milk is their main source of nourishment.
To help support both you and your baby during breastfeeding, you can aid your intake with B12-rich foods like meat, eggs, dairy and fish. If you’re not eating much of those, it’s a good idea to check in with your doctor about your B12 levels – and if needed, they may recommend a supplement to help support your levels.12,13,14
In fact, recent research has highlighted just how important B12 is for breastfed babies – and your breast milk is the primary way your baby receives it. If your own B12 levels are low, your baby may not get enough either.15
Taking a B12 supplement during pregnancy can give your breast milk short-term support in B12 levels, which is great for your baby early on. But continuing after your baby is born (during breastfeeding) could make an even bigger difference. This postnatal intake helps keep B12 levels consistently high in your breast milk, giving your baby the ongoing support they need to grow and develop.15
Consulting with a healthcare provider about appropriate supplementation can help ensure both mother and baby receive adequate amounts of this crucial nutrient.16
Wild Nutrition’s Food-Grown Breastfeeding Support was deliberately created to care for both you and your little one during this unique chapter. It’s more than just a supplement – it’s a daily ritual to help you from the inside out.
Inside every capsule, there’s a blend of essential vitamins, minerals and carefully chosen botanicals. Vitamin B12 supports your energy levels (which, let’s face it, are probably running on fumes some days), while iron contributes to cognitive function. Selenium is there too, helping your immune system – so you can focus on all the cuddles, feeds and moments in between.
And it’s crafted to be easily absorbed, because your body has enough on its plate already. When you nourish your body with the care and quality it deserves, you're giving your baby the very best while also taking care of yourself.
Designed specifically for mums in the postnatal period, Vitabiotics Pregnacare Breastfeeding offers a gentle, reliable way to help the nutrients your body may have used up during pregnancy and birth. It’s also packed with key ingredients like DHA, an essential omega-3 fatty acid that supports both you and your baby – especially if you’re breastfeeding.
This all-in-one supplement offers support through those crucial first six to nine months postpartum, when your body is still adjusting. Even if you're not breastfeeding, your nutritional needs remain high during this time and this formula helps to bridge any gaps, giving your body the support it needs to care for your growing baby.
Eating a balanced, nourishing diet is always the goal, but let’s be honest, in the haze of sleepless nights and endless feeds, it’s not always easy. That’s why having extra support can be a real reassurance.
The early months after giving birth (often called the fourth trimester) can feel like a balancing act. That’s where Proceive® Breastfeeding can make a real difference.
Designed with new mums in mind, it offers a full-spectrum blend of 24 carefully selected vitamins and minerals to help you feel supported as you navigate this new chapter.
From supporting energy levels with B vitamins, to helping reduce tiredness with magnesium and iron. Zinc, vitamin D and C are included to give your immune system a well-deserved high five. There’s also selenium and biotin to support healthy hair, and calcium to help maintain bones as your body continues to adapt.
What sets Proceive® apart is its commitment to clean, effective nutrition. It’s vegan, free from fillers and unnecessary additives so that you get what you need without anything you don’t.
Whether you're breastfeeding or simply adjusting to life with your little one, this supplement is a thoughtful companion for the first 12 months postpartum, offering support for your wellbeing throughout this incredibly important time.
As you care for your new baby, your body is still in recovery mode, adjusting to all the changes that come after birth. H&B Pregnancy Breast Feeding is designed to support you through this precious stage with a convenient all-in-one solution.
Each dual pack includes 30 multinutrient tablets and 30 omega-3 capsules, giving you a full month of expert postnatal care in just two daily steps. One of the key ingredients is DHA, an omega-3 fatty acid that supports your baby’s brain and eye development through breast milk. When taken daily at the recommended level, DHA offers benefits for your little one (like functional growth and development of the brain17) – while also supporting your own wellbeing.
To get the most out of this supplement, simply take one multinutrient tablet and one omega-3 capsule each day with a meal. It’s a small, simple act of care in the midst of all the giving you do.
Your breastfeeding FAQs
Broadly speaking, the NHS says a balanced diet should cover most needs.
But yes, most supplements are safe to take while breastfeeding, especially when they’re designed for postnatal or breastfeeding support. In fact, some nutrients like vitamin D, calcium and omega-3s can be really helpful for both your wellbeing and your baby’s development.
Just be sure to choose trusted products and check with your midwife, GP or health visitor before trying any new supplements. A little extra support can go a long way.
Supplements can be part of the picture, but they’re not a magic fix. If you’re concerned about your supply, it’s always best to talk to a midwife, lactation consultant or GP before starting any supplement – especially herbal ones, which can interact with medications or other conditions.
If you’re already taking a good-quality postnatal or breastfeeding-specific multivitamin, you may not need any additional supplements – but it depends on the quality of the multivitamin, your diet and any individual needs you might have.
If you have any doubts, it’s always worth checking the label or speaking with a healthcare provider.
You don’t have to take an omega-3 supplement if your diet contains fish, but it’s worth reviewing your weekly intake.
If you’re unsure, a supplement can offer a safe, low-risk way to top up your levels, especially during such a nutritionally demanding time. However, it’s always best to double check with your healthcare advisor first.
Caffeine is something to be mindful of as it’s a stimulant and can be passed into your breast milk, potentially making your baby a bit more unsettled or restless. You don’t have to cut it out completely, but keeping it to a low or moderate amount is a good idea.1
Alcohol can also pass into breast milk, so it’s safest to avoid it – especially in the early weeks while breastfeeding is still getting established. That said, an occasional small drink (like a glass of wine or one beer) every now and then is unlikely to harm your baby. Just try to wait two–three hours after drinking before the next feed, to give your body time to clear the alcohol.18
As for fish, it’s great for you and baby – full of protein and healthy fats. Aim for two portions a week of oily fish but avoid too much swordfish, marlin or shark, as they can contain higher levels of mercury.19
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.
1. NHS. Breastfeeding vitamins - Start for Life [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/breastfeeding-vitamins/
2. NHS. Vitamin D - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
3. Thomas M, Weisman SM. Calcium supplementation during pregnancy and lactation: Effects on the mother and the fetus. American Journal of Obstetrics and Gynecology. 2006 Apr;194(4):937–45.
4. NHS. Calcium - Vitamins and minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
5. Lehner A, Staub K, Aldakak L, Eppenberger P, Rühli F, Martin RD, et al. Impact of omega-3 fatty acid DHA and EPA supplementation in pregnant or breast-feeding women on cognitive performance of children: systematic review and meta-analysis. Nutrition Reviews. 2020 Sep 11;79(5).
6. Nevins JEH, Donovan SM, Snetselaar L, Dewey KG, Novotny R, Stang J, et al. Omega-3 Fatty Acid Dietary Supplements Consumed During Pregnancy and Lactation and Child Neurodevelopment: A Systematic Review. The Journal of Nutrition. 2021 Aug 12;151(11):3483–94.
7. National Institutes of Health. Office of Dietary Supplements - Omega-3 Fatty Acids [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
8. Jorgensen JM, Yang Z, Lönnerdal B, Chantry CJ, Dewey KG. Effect of iron supplementation during lactation on maternal iron status and oxidative stress: A randomized controlled trial. Maternal & Child Nutrition. 2016 Nov 29;13(4):e12394.
9. Maternal Anemia and breastfeeding. Is Maternal Anemia compatible with breastfeeding? | E-lactation [Internet]. E-lactation.com. 2017 [cited 2025 Jul 7]. Available from: https://www.e-lactation.com/en/maternal-anemia-pr/
10. Neef V, Suma Choorapoikayil, Hof L, Meybohm P, Zacharowski K. Current concepts in postpartum anemia management. Current Opinion in Anesthesiology. 2024 Jan 3;37(3).
11. Carretero-Krug A, Montero-Bravo A, Morais-Moreno C, Puga AM, Samaniego-Vaesken L, Partearroyo T, et al. Nutritional Status of Breastfeeding Mothers and Impact of Diet and Dietary Supplementation: A Narrative Review. Nutrients [Internet]. 2024 Jan 19;16(2):301–1. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10818638/
12. British Nutrition Foundation. Nutrition requirements [Internet]. [cited 2024 Oct 25]. Available from: https://www.nutrition.org.uk/media/1z2ekndj/nutrition-requirements-update.pdf
13. Dror DK, Allen LH. Vitamin B-12 in human milk: A systematic review. Adv Nutr. 2018;9(suppl_1):358S366S. https://doi.org/10.1093/advances/nmx019
14. Office of Dietary Supplements. Vitamin B12: Fact sheet for health professionals [Internet]. [cited 2024 Oct 25]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
15. Bouzamouche L. Guerre en douar d’Algérie. 2013.
16. Allen LH. B Vitamins in Breast Milk: Relative Importance of Maternal Status and Intake, and Effects on Infant Status and function. Advances in Nutrition. 2012 May 1;3(3):362–9.
17. Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacological Research [Internet]. 1999 Sep 1;40(3):211–25. Available from: https://pubmed.ncbi.nlm.nih.gov/10479465/
18. https://www.facebook.com/nhswebsite. Breastfeeding and drinking alcohol [Internet]. nhs.uk. 2020. Available from: https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/alcohol/
19. NHS. Fish and shellfish [Internet]. nhs.uk. NHS; 2022. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
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