Do You Need Postnatal Vitamins While Breastfeeding? Here’s The Scoop!

Breastfeeding is one of the most nutritionally demanding phases of life. Anyone who has breastfed can attest that it can feel exhausting! That’s because your baby relies solely on you to support their rapid growth and development.

Continuing to supplement with prenatal or postnatal vitamins while breastfeeding can support both the mom’s recovery and the baby’s development. We’re taking a closer look at why prenatal vitamins while breastfeeding matter, what to look for when choosing one, and how long to take them.

What’s The Real Deal for Vitamins While Nursing?

Many nutrients essential for early growth and development—like DHA and vitamin D—are passed through breast milk. If you’re not meeting your daily recommended intake, there may not be enough to go around. Your body often prioritizes these nutrients for milk production, which can deplete your stores. Take calcium, for example: if your intake is low, your body will draw from your bones to maintain supply through your milk. This ensures your milk stays nutrient-rich, but it can take a toll on your health.

If you had multiple babies (i.e., twins or more), closely-spaced pregnancies, or were deficient in nutrients before or during pregnancy, taking prenatal or postnatal vitamins while breastfeeding may be even more important. 

Understanding Breast Milk Production and Maternal Nutrition

Breast milk is produced and stored in tiny sacs called alveoli in the mammary glands of the breasts. When a baby sucks on the breast, it stimulates the brain to release the hormone prolactin, which signals the body to produce milk. Another hormone, oxytocin, causes the muscles around the alveoli to contract and push the milk through the milk ducts to the nipple. This is known as the “let-down” and can feel like a bit of pressure or tingling in the breast. In general, the more baby nurses, the more milk is produced in the breasts.

The body also needs adequate energy (calories) and hydration to produce breast milk. The nutritional composition of breast milk largely reflects the status of a woman’s nutrient stores and nutrient intake. 

Diet and Nutritional Needs While Breastfeeding

Nutrient, calorie, and hydration needs are all elevated while breastfeeding, even more so than during pregnancy. Let's break down what your body needs for optimal breastfeeding nutrition. 

Nutrients 

Breastfeeding is among the most nutritionally demanding phases of life. Getting sufficient nutrients helps support your recovery and your baby's rapid growth and development. A well-balanced diet includes:

• Sufficient protein: You should aim for an additional 15-25 grams of protein per day from sources like chicken and fish; focus on lean proteins.
• Healthy fats: Aim to get good, polyunsaturated fats that are abundant in fatty fish like salmon and tuna, and monounsaturated fats found in avocadoes and nuts.
• Whole, fiber-filled carbs: The nutrients in whole grains, fruits, and veggies, like vitamin B, folate, and magnesium, support breast milk quality. Additionally, constipation is a common postpartum issue, so getting some fiber via whole carbs like oats can be good. However, too much fiber may lead to a gassy or fussy baby, so err on the side of caution.

In a perfect world, we'd get all the nutrients we need from diet, but that's not always possible. Supplementing can help fill in gaps in your diet to help you thrive, not just survive in postpartum.

Calories

Your body needs an additional 450 to 500 calories per day to produce breast milk. If you’re not meeting this need, it could impact your milk supply. The good news? Many women naturally feel hungrier while breastfeeding, making getting the extra energy your body requires easier.

Hydration

Your body works overtime while breastfeeding to regulate fluid balance, blood flow, and blood pressure as it recovers from pregnancy and birth. Plus, you’re losing up to 25-30 additional ounces of fluid each day through breast milk. If you don’t replace those fluids and electrolytes, you risk exacerbating postpartum concerns like fatigue, hormone imbalances, constipation, and insufficient milk supply. Electrolytes can help support your increased hydration needs while breastfeeding.

What to Look for in Postnatal Vitamins

Not all vitamins are created equal. The formulations and contents can impact how well they work and your health. Check out Needed’s comprehensive guide, What to Look for in a Prenatal Vitamin. The guide lists recommended forms and dosages for over 25 pregnancy-related nutrients. Here are some key nutrients needed while breastfeeding:

• Iron: Supports postpartum blood loss and helps with fatigue and energy levels.
  
• Vitamin D: Supports bone and tooth health for both mom and baby.
  
• DHA, Omega-3s & Choline: Supports baby’s brain development.
  
• Iodine: Essential for thyroid health.
  
• B Vitamins: Supports energy and nervous system function.
  
• Calcium & Magnesium: Helps maintain strong bones while breastfeeding.
  

It’s just as important to consider what’s not in your vitamin of choice—like unnecessary fillers or nutrients that are better taken separately or at different stages of your journey. If you have dietary restrictions, make sure your vitamins align with them.

Choose a reputable brand that uses third-party testing, and don’t hesitate to check in with your healthcare provider. Depending on their individual needs, some women may need extra support with nutrients like vitamin D or Iron.

H2: How Long Should I Take Postnatal Vitamins?

Most experts recommend taking a vitamin during the entire time you are breastfeeding. This helps ensure that both you and your baby are meeting the high nutrient demands needed to grow and recover.

If you are having any unusual symptoms while breastfeeding or after weaning, talk to your healthcare provider. They can help by ordering lab work to check for a specific deficiency. 

H2: Should I Take Prenatal or Postnatal Vitamins While Breastfeeding?

The truth about postnatal vitamins is that many of them really aren’t much different than their prenatal counterparts. If you are taking a comprehensive prenatal vitamin, there’s no need to switch to a postnatal vitamin unless you want to. Both prenatal and postnatal vitamins are formulated in a similar way, designed to cover the intense nutritional needs of both pregnancy and postpartum. 

Bottom Line

What you need before, during, and after pregnancy is far more alike than it is different. Rather than vet a new postnatal vitamin, focus on finding a comprehensive prenatal vitamin and continuing to take it consistently throughout your postpartum journey.