During breastfeeding, the need for several nutrients increases, especially iodine, vitamin D, the B vitamins, and in some cases iron. Iodine contributes to normal thyroid function, while iron, folate, and vitamin B12 contribute to normal blood formation. Which products make sense and in what amounts should be discussed individually with a doctor or midwife.
In your baby's first months of life, your breast milk is complete nutrition, fluid, energy, nutrients and protective substances all in one. To provide all that, your body continuously passes on nutrients. No wonder many new mothers ask themselves: am I still getting enough of everything myself?
To put it directly: during breastfeeding, your need for several nutrients increases, especially iodine, vitamin D, the B vitamins, and in some cases iron. However, which supplements make sense for you and in what amount absolutely needs to be discussed individually with your doctor or midwife. Breastfeeding is a sensitive topic, and this guide gives you a factual, neutral overview of the approved nutrient functions, without a blanket recommendation.
The Essentials at a Glance
- During breastfeeding, your need for several nutrients increases, this should be clarified individually.
- Iodine is a central topic and contributes to normal thyroid function.
- Iron, folate and vitamin B12 contribute to normal blood formation.
- Vitamin D and calcium are relevant for bones and muscles.
- Always coordinate with your doctor or midwife, no self-medication while breastfeeding.
Why Breastfeeding Is an Exceptional Phase
While breastfeeding, a considerable amount of energy and nutrients flows to your child through breast milk every day. When needed, the body draws some of these nutrients from your own reserves, while others get into the milk more effectively the better supplied you are yourself (this applies, for example, to iodine and some B vitamins). Together, these two factors explain why your needs increase during this phase.
Think of it like two different accounts: for some nutrients (such as calcium), the body keeps the level in the milk relatively constant and draws on your stores if necessary, so your own supply matters to protect those stores. For others (such as iodine, vitamin D, DHA), the level in the milk depends more directly on how well supplied you are yourself. This distinction is why a blanket recommendation doesn't work here, and why individual guidance is so important.
At the same time, one important point applies: not everything that's otherwise harmless automatically fits with breastfeeding, because substances can pass into the milk. That's why individual consultation with your doctor or midwife is more important here than in almost any other life situation. This article doesn't replace that conversation, it prepares you for it.
Iodine: Nutrient Topic Number One
Hardly any nutrient is discussed as often around breastfeeding as iodine. The trace element contributes to normal production of thyroid hormones and to normal thyroid function, both for you and for your child's healthy development. Germany is generally considered a region with a tendency towards low iodine supply, and you pass on additional iodine through your milk. Whether and how much iodine you should supplement depends on your individual supply and thyroid situation and should be clarified by a doctor, especially since the thyroid is finely regulated.
Blood Formation: Iron, Folate and Vitamin B12
After birth and during the postpartum period, blood formation is a recurring topic. Three nutrients are at the forefront here:
| Nutrient | Approved Function (Selection) | Special Consideration While Breastfeeding |
|---|---|---|
| Iron | Normal formation of red blood cells and haemoglobin; less tiredness | Need depends on blood loss during birth, clarify via blood test |
| Folate | Normal blood formation; cell division | Also important after pregnancy, coordinate with midwife/doctor |
| Vitamin B12 | Normal blood formation; energy metabolism; nervous system; less tiredness | Pay particular attention on a purely plant-based diet |
Whether you actually need more can be clarified through blood values. Here too, iron shouldn't be supplemented "just in case", only when an actual need is confirmed and after consulting a professional. Especially after a birth with heavier blood loss, iron status is a topic that many midwives and doctors already keep an eye on anyway. And if you follow a purely plant-based diet, vitamin B12 deserves particular attention, since it occurs almost exclusively in animal foods and is needed for blood formation and the nervous system, for both you and your child.
Vitamin D and Calcium for Bones and Muscles
Two classics remain relevant for bones and muscles during breastfeeding too. Vitamin D contributes to the maintenance of normal bones and muscle function as well as to normal absorption of calcium, and calcium contributes to the maintenance of normal bones and to normal muscle function. Vitamin D is a year-round topic in our latitudes, because the body's own production via the skin barely happens in winter. How much makes sense for you is best clarified individually with your doctor.
Omega-3 (DHA): Often Discussed
Besides vitamins and minerals, the long-chain omega-3 fatty acid DHA is frequently discussed around pregnancy and breastfeeding. The approved claim states: maternal intake of DHA contributes to the normal development of the brain and eyes of the fetus and breastfed infant (with an appropriate intake). DHA reaches your child through breast milk, which is why your own supply, for example through fatty sea fish or algae oil, is worth considering. Here too: clarify the amount and whether it makes sense for you individually.
What's Best Avoided While Breastfeeding
As sensible as a good baseline supply is, caution is just as important with anything that goes beyond classic vitamins and minerals. Many botanicals and plant extracts (such as hormonally active plant compounds or highly concentrated herbal extracts) haven't been sufficiently studied for breastfeeding and are often avoided. High-dose single-nutrient supplements shouldn't be taken without consultation either. The rule of thumb: while breastfeeding, when in doubt, leave it out and ask, rather than try it.
What the Research Is Looking Into
Nutrition science is intensively researching how the nutrient composition of breast milk can be influenced by the mother's diet. Studies look at, for example, how strongly the iodine and vitamin D content of the milk depends on the mother's supply, and which nutrients tend to come from maternal reserves instead. This research is why professional bodies formulate adjusted reference values for breastfeeding. However, specific supplements and amounts remain an individual decision that should be guided by a doctor, since every breastfeeding situation is different.
Honestly Assessed
The nutrients mentioned have approved functions that can be relevant during breastfeeding. Even so, this guide should not be read as a general dosage recommendation, breastfeeding is too individual and too sensitive for that. The foundation remains a balanced, varied diet with sufficient fluids. Everything else, especially supplements and dosages, belongs in the hands of your doctor or midwife. If you have any doubts or symptoms, please always ask them.
Matching Products from Scheunengut
You'll find an overview of matching nutrient categories at Scheunengut in Women in Every Stage of Life as well as in Iron, Iodine and Vitamin D. You can keep reading in our guides Nutrients for Trying to Conceive & Pregnancy, Women's Iron Needs, Folic Acid & Folate, Iodine & the Thyroid, Nutrients for Blood Formation and Vitamin D: Dosage & Blood Levels.
Frequently Asked Questions (FAQ)
Which nutrients are especially important while breastfeeding?
Frequently discussed are iodine (for the thyroid), vitamin D and calcium (for bones and muscles), as well as iron, folate and vitamin B12 (for blood formation). Your needs increase while breastfeeding. However, which of these make sense for you and in what amount should be clarified individually with your doctor or midwife.
Can I just take supplements while breastfeeding?
No, not on your own. Because substances can reach your child through breast milk, breastfeeding is a particularly sensitive time. Supplements and dosages absolutely need to be coordinated with your doctor or midwife. A balanced diet is the foundation, targeted supplementation only after consultation.
Why is iodine such a topic during breastfeeding?
Iodine contributes to normal thyroid function, including for your child's healthy development, and is passed on through breast milk. In regions with a tendency towards low iodine supply, such as Germany, this supply is therefore watched especially closely. Whether and how much iodine you should supplement depends on your situation and should be clarified by a doctor.
Should I take iron as a precaution while breastfeeding?
Not as a precaution. Iron needs depend, among other things, on blood loss during birth and vary individually. Whether you actually need more is shown by your blood values, ferritin above all. Iron should only be supplemented when an actual need is confirmed and after consulting a doctor, since too much is unfavourable.
Health notice: This guide is for general information purposes only and does not replace individual medical or pharmaceutical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. If you have health concerns, are pregnant or breastfeeding, or are taking medication, please consult a doctor or pharmacist. How our guides are created →
Sources
- Dietary supplements – yes or no — Verbraucherzentrale (German Consumer Advice Centre)
- Health assessment of food supplements — German Federal Institute for Risk Assessment (BfR)
- Colorful pills for a clear conscience – what do dietary supplements actually do? — German Nutrition Society (DGE)
- Food supplements — European Food Safety Authority (EFSA)
