There is no question that breastfeeding is incredibly healthy for your baby. It provides excellent nutrition while supporting your baby’s growth and development in the early months of life.
As a breastfeeding mama, you become even more mindful of the foods and drinks that will nourish you - both for your baby’s wellbeing and to support your own health during a major period of adjustment, often accompanied by very little sleep.
Like most mothers, you likely took prenatal vitamins throughout pregnancy to ensure you were getting the nutrients needed for healthy development. But did you know that the recommended intake of several nutrients actually increases during breastfeeding? Continuing your prenatal vitamins can be an effective way to keep up with the demands of both your bub and motherhood.
Why Is Breastfeeding Important for You and Your Baby?
Watching your baby rest against your breast, suckling rhythmically and receiving enough milk is not only reassuring, it is a deeply special bonding experience.
Breastfeeding as the sole source of nutrition has countless benefits. According to the World Health Organisation (WHO), mothers are encouraged to breastfeed for two years or longer, as the benefits continue throughout this timeframe.
Breast milk helps protect your baby from viruses and bacteria, especially in those early months. It is rich in antibodies, including immunoglobulin A (IgA), which forms a protective layer in the nose, throat and digestive system.
Breastfeeding also supports healthy weight and may help reduce the risk of childhood obesity. One study showed that breastfeeding for longer than four months positively impacts weight management. Since the gut microbiome influences many systems - including hormones and metabolism - breastfeeding in early life provides an opportunity to shape gut health, which may support allergy prevention.
A popular and often debated topic is how breastfeeding affects cognitive development. Some studies suggest that breastfeeding may support improved thinking, information processing, idea generation and problem-solving. This is largely attributed to long-chain saturated fatty acids in breast milk, which are essential for brain development.
Interestingly, one reason women naturally gain weight around the hips and thighs during pregnancy is to build fat reserves that will later help create breast milk. So try not to rush weight loss after birth, these stores exist for a purpose and help support a healthy milk supply.
Do I Have to Take Prenatal Vitamins While Breastfeeding?
A healthy baby is often ready for their first breastfeed within the first hour of life, known as the “golden hour.” Skin-to-skin contact helps the baby initiate latching and supports bonding.
After this long-awaited moment, many mothers begin wondering whether they should continue taking their prenatal vitamins while breastfeeding.
Health experts generally recommend that continuing your prenatal vitamins after birth helps support both you and your baby. Although nutritious food is the best way to obtain essential nutrients, many mothers struggle to meet daily requirements, especially when energy needs increase during breastfeeding.
Here are some vitamins and minerals that are needed in even higher amounts while breastfeeding:
Choline
The RDI increases from 440mg during pregnancy to 550mg during breastfeeding. Choline is essential for healthy brain development, and deficiency has been linked with long-term effects on memory. If you lost a lot of blood during birth or have low iron stores, you may wish to support both iron and choline with NaturoBest’s Iron & Brain Support.
Vitamin C
The RDI increases from 60mg during pregnancy to 85mg during breastfeeding. Vitamin C supports tissue growth and repair, making it vital for healthy development. It contributes to the formation of bones, teeth and collagen - a structural protein found in blood vessels, cartilage, tendons and ligaments -and helps support immune function.
Vitamin B12
Vitamin B12 supports brain development and the production of healthy red blood cells. Deficiency in infants can lead to permanent brain damage.
Vitamin B12 is found mainly in animal-derived foods such as meat, fish, eggs, milk and dairy products. Because of this, infants of vegan or vegetarian mothers may not obtain adequate vitamin B12 unless the mother supplements.
Folate
Folate remains important after pregnancy and is required in higher amounts during breastfeeding. The RDI increases to 500mcg per day. Folate supports healthy cell maintenance and the production of new cells, both in your body and in your growing baby. Since folate contributes to brain development throughout childhood, ongoing intake remains essential.
Iodine
Iodine requirements increase from 220mcg during pregnancy to 270mcg during breastfeeding. Iodine supports healthy brain development during both pregnancy and childhood.
Healthy thyroid function relies not only on iodine but also zinc and selenium. The RDI for zinc rises from 11mg in pregnancy to 12mg during breastfeeding, while selenium increases from 65mcg to 75mcg.
In a Nutshell
Some vitamins and minerals are required in even higher amounts during breastfeeding than during pregnancy. When breastfeeding, your priority is ensuring your baby receives the nutrients they need to thrive. While a balanced, nutrient-rich diet is the ideal foundation, continuing your prenatal vitamins helps fill any gaps.
Taking prenatal vitamins while breastfeeding is just as important as taking them during pregnancy. Not only do these supplements support your own health, they also help promote your baby’s growth and development.
