When you are breastfeeding, it can be difficult to figure out if you need supplements. Maybe you eat on the go between feedings, maybe you have special dietary habits, or maybe you just want to do your best for both yourself and your baby. Dear, you don't have to do it all perfectly. A varied diet is a good foundation, and a few supplements can be relevant during the breastfeeding period.

Which supplements are recommended during breastfeeding?

During breastfeeding, a daily supplement of 10 micrograms of vitamin D is recommended. This applies throughout the entire breastfeeding period, even if you are partially breastfeeding.

Calcium can also be relevant if you don't get enough through food. If you don't eat dairy products or drink plant-based beverages without added calcium, a daily supplement of 500 mg of calcium may be recommended. However, if you consume milk, yogurt, cheese, or similar calcium-rich products as a natural part of your daily routine, an extra supplement is often not necessary.

• Vitamin D: 10 micrograms daily throughout the entire breastfeeding period.
• Calcium: 500 mg daily if you do not get enough calcium from food and drinks.
• Other supplements: Only if recommended to you by a doctor, midwife, or health visitor.

 

Do you need a breastfeeding vitamin?

A breastfeeding vitamin may feel like a simple solution, but it's not automatically necessary. The most important thing is to look at the contents and avoid taking multiple products with the same vitamins and minerals on top of each other.

You should be especially cautious with supplements containing many different ingredients, herbs, or plant extracts when breastfeeding. There isn't always sufficient knowledge about how they affect you or your child. Therefore, it's a good idea to choose supplements based on official recommendations rather than taking a bit of everything.

What if you eat vegetarian or vegan?

If you eat vegetarian or vegan, it may require a little extra attention to meet your nutrient needs. This does not mean that you cannot breastfeed or eat plant-based. It simply means that your diet and any supplements need to be thought of a little more consciously together.

For a vegan diet, vitamin B12 is an important supplement. You may also need an individual assessment of, among other things, iodine, iron, calcium, zinc, selenium, and omega-3 fatty acids, depending on what you eat. Avoid using seaweed or seaweed products as an uncontrolled source of iodine, as the content can vary greatly.

• Tell your doctor or health visitor if you eat vegan or very limited vegetarian.
• Review your dietary supplements to avoid both deficiencies and double dosing.
• Choose fortified foods and a varied plant-based diet with legumes, whole grains, nuts, seeds, vegetables, and fruit.

 

Should your baby have supplements when you are breastfeeding?

Yes, your child's recommendations are separate from yours. Children aged 2 weeks to 4 years are usually recommended 10 micrograms of vitamin D daily. Your own vitamin D supplement therefore does not replace the child's drops.

If your baby was born prematurely, has a low birth weight, or receives a larger amount of formula, the recommendation may be different. In this case, you will receive specific guidance from a health visitor or doctor.

Can supplements increase milk production?

It is perfectly understandable to look for something that can produce more milk if you are worried about your baby not getting enough. But supplements are not a guaranteed shortcut to increased milk production. Milk production is primarily affected by how often and effectively the breast is stimulated and emptied.

If you experience pain, soreness, doubts about the baby's latching technique, or concerns about the baby's well-being and weight gain, it is far more helpful to seek support from a health visitor, lactation consultant, or other professional. You should not face this uncertainty alone.

At the same time, having underwear that is gentle on the breasts working so hard can make a big difference to your daily life. A Gel-Support® maternity and nursing bra provides flexible support without underwire, allowing the breast space for the natural changes during breastfeeding.

When should you ask a professional?

It's always okay to ask for help to get an overview. Especially if your diet is unbalanced, you have a known illness, are taking medication, have had anemia, or are considering herbal products, you should talk to a doctor, midwife, or health visitor before starting new supplements.

Breastfeeding places many demands on you, both physically and emotionally. Small, reassuring choices about food, rest, and support can help you take care of yourself along the way. You're doing great.

Frequently asked questions

Should you take vitamin D when breastfeeding?

Yes. During breastfeeding, 10 micrograms of vitamin D daily is recommended throughout the entire breastfeeding period.

Do you need an iron supplement while breastfeeding?

Not as a fixed recommendation for everyone. Iron supplements may be relevant in cases of confirmed iron deficiency or after consultation with a professional.

Is calcium necessary during breastfeeding?

Calcium supplements may be relevant if you do not get enough calcium through your diet. If you eat or drink calcium-rich dairy products or fortified alternatives, you often do not need an additional supplement.

Can you take herbs and natural remedies while breastfeeding?

Be cautious with herbs, plant extracts, and products with many active ingredients. Ask your doctor, midwife, or health visitor before using them during breastfeeding.