7 Key Vitamins During Breastfeeding: For Mother and Baby

Caya KerkhofOrthomolecular Advisor03 june 20244 min. reading time

You’ve just accomplished a world-class achievement by bringing a little miracle into the world. The hard work is done, but the most important part comes next: taking good care of yourself and your baby. Breastfeeding is a special period, but it also demands a lot from your body. In this blog, discover which vitamins and minerals are important during breastfeeding and why they are crucial for both you and your baby.

Why Is There an Increased Need for Vitamins During Breastfeeding?

During the breastfeeding period, your body has an increased need for vitamins and minerals. Through breast milk, you pass essential nutrients to your baby, which are vital for their growth and development. Consequently, you also need more nutrients to support both your baby and yourself.

Higher Energy Consumption During Breastfeeding

Breastfeeding requires energy and makes your body work harder. Your body uses extra calories to produce milk. Did you know that you burn up to 500 extra calories a day? It is therefore important to eat enough and follow a diet rich in various nutrients.

7 Important Nutrients When Breastfeeding

Various vitamins and minerals are important for you and your baby during the breastfeeding period. Here is an overview of the key nutrients, the recommended amounts, and their benefits.

1. Vitamin A

Recommended amount: 1300 mcg RE (retinol equivalents) per day.²³
Why Vitamin A: Vitamin A is good for vision and the mucous membranes. It also plays a role in the cell division process, which is important for growth.

2. Vitamin D

Recommended amount: 10 micrograms (400 IU) per day.³
Why Vitamin D during breastfeeding: Vitamin D is important for building strong bones in children and helps the immune system. It also plays a role in the process of tissue growth and development.

3. Vitamin K

Recommended amount: 90 micrograms per day.³
Why Vitamin K during breastfeeding: Vitamin K is important for blood clotting and, together with vitamin D, is important for bone composition.

Learn more about vitamin D and K for babies for more information about these important vitamins.

4. Folic Acid (Vitamin B9)

Recommended amount: 400 micrograms per day.⁴ ⁵
Why folic acid: Folic acid supplementation increases the folate status of the mother. A low folate status is a risk factor for the development of neural tube defects in the developing foetus.³ This vitamin remains important even after childbirth and during breastfeeding.

5. Iodine

Recommended amount: 250 micrograms per day.⁴
Why iodine: Iodine is crucial for the normal growth of children. It is also good for concentration and memory, and supports energy levels.

6. Iron

Recommended amount: 9-15 mg per day.⁴
Why iron: Iron contributes to the development of cognitive functions in children. It is important for the normal formation of red blood cells and haemoglobin, which are needed for oxygen transport in the blood. Therefore, iron helps with fatigue.

7. Zinc

Recommended amount: 11 mg per day.⁴
Why zinc: Zinc has a positive effect on the immune system and contributes to normal intelligence and hormone regulation. The mineral is important for the skin and keeps your hair strong.⁴

Foods Rich in These Vitamins and Minerals

Now you know which nutrients are important during breastfeeding. But in which foods can you find these nutrients? And what is good to eat when breastfeeding?

Here are some foods rich in these essential nutrients:

Vitamin A: beef and chicken liver, oily fish such as salmon, mackerel, and tuna, milk, cheese, butter, and eggs (especially in the yolk) and green leafy vegetables.
Vitamin D: oily fish such as salmon, mackerel, and sardines, eggs, and fortified dairy products
Vitamin K: green leafy vegetables like spinach and kale, broccoli, and soybeans
Folic Acid (Vitamin B11): leafy greens like spinach and kale, legumes such as lentils and beans
Iodine: seaweed, fish and seafood, dairy products
Iron: red meat, eggs, legumes, dried fruits
Zinc: red meat and chicken, shellfish like oysters, nuts and seeds, legumes

5 Additional Tips During Breastfeeding

Besides these important vitamins and minerals, we have a few extra tips for you during the breastfeeding period:

Eat a varied diet: Ensure a diet rich in vegetables, fruits, and whole grains. Try to have a rainbow of colours on your plate every day. Also, consume at least 0.8 grams of protein per kilogram of body weight. Proteins are the building blocks of your body and essential for your baby's growth and development. They also support the recovery and growth of your muscles and tissues, especially after childbirth.

Consume enough omega 3 fatty acids (200-300 mg DHA per day). The intake of DHA by the mother contributes to the normal development of the vision of infants who are breastfed. Additionally, it is an important building block for your baby's brain.

Stay hydrated: Drink enough water to stay hydrated, especially while breastfeeding. Avoid sugary drinks and opt for water, herbal tea, or fresh juices instead.

Limit caffeine and alcohol: Too much caffeine and alcohol can pass to your baby through breast milk and have negative effects. Try to limit your intake to a minimum.

Eat regularly: Try to eat several small meals and snacks throughout the day to maintain your energy levels.

Good to Know

It is important to know that you are not alone in this special period. Take good care of yourself by eating enough and healthily. Consider supplements to ensure that both you and your baby receive all the necessary nutrients. So, which vitamins do you need during breastfeeding? During breastfeeding, it is important to get enough vitamin D, vitamin K, folic acid, iodine, zinc, and iron. Breastfeeding demands a lot from your body, but with the right nutrition, you can support both yourself and your baby well.

Do you have questions or need advice? Visit a store near you. We're happy to help!