My supplement routine stays largely the same when I’m pregnant vs. breastfeeding. And honestly isn’t all that different from when I’m not pregnant/breastfeeding. In general, I think people are way overdoing it on supplements. I’m not someone who takes an inordinate amount of pills, nor do I recommend that to my clients. I try to get most of my nutrients from my diet and view supplements as supplemental to it (which, really, should be the whole goal).
I’m a vegetarian, so there are a few things I take in higher amounts than someone who eats meat would need. While the supplements I take while breastfeeding are very similar to when I’m pregnant, the reasons for taking them shift a little bit. Instead of supporting a growing baby, I’m now focused on replenishing my own nutrient stores and providing some key nutrients through my breast milk.
I really do try to prioritize an anti-inflammatory, varied diet, and I love vegetables, so that’s not a problem for me. But even with a balanced diet, there are a few nutrients that I think are worth taking, especially as a breastfeeding mom and a vegetarian.
Here are the supplements I personally take and why:
1. Prenatal Vitamin
I’ve been taking PreNatal Nutrients by Pure Encapsulation for a while now. And mostly, I view it as an insurance policy against any gaps in my diet. One of the biggest misconceptions is that prenatal vitamins are only for pregnancy. It’s actually recommended to continue taking a prenatal while breastfeeding, too.
Breastfeeding places quite a nutritional demand on your body, and your body will prioritize making nutrient-rich milk, even if that means pulling from your own stores. A prenatal provides nutrients like iron, iodine, folate, zinc, and B vitamins that support both your health and milk production.
2. Choline
This is one I added after taking a continuing education class on maternal health when I was breastfeeding Elio. I’ve also increased how much I take in this pregnancy after learning more. I think it’s important to focus on choline while pregnant and breastfeeding!
Choline is essential in brain development, nervous system function, and cell membrane formation. And new research is coming out that choline in pregnancy can also help reduce mental health disorders later on in your child’s life.
Many people don’t consume enough choline, and vegetarians/vegans can especially have a hard time getting enough because the richest sources are eggs and meat.
3. Algae Omega-3s
Omega-3 fats, particularly DHA, are important for both maternal health and infant brain and eye development.
Since I don’t eat fish, I take an algae-based omega-3 supplement instead. Algae is actually where fish get their DHA in the first place, making it a direct vegetarian source.
If you don’t consistently eat fish 3+ times a week, I think it’s a good one to supplement with. I’ve seen a few comments with concern that algae supplements contain both carrageenan and sunflower (or another seed) oil. They contain such small amounts it’s not something I worry about - I think the benefits far outweigh the potential risks.
4. Vitamin B12
My prenatal contains B12, but because I’m a vegetarian, I choose to take a bit extra when I’m pregnant and breastfeeding.
B12 is naturally found almost exclusively in animal foods and is essential for red blood cell production, energy metabolism, and healthy nerve function. It’s also important during breastfeeding because infants rely on their mother’s B12 status to meet their own needs.
I take a sublingual B12 supplement.
5. Extra Vitamin D
Breast milk naturally contains low amounts of vitamin D unless you have high levels. You can either give your baby a vitamin D supplement or take a higher dose yourself. I do try to remember to give my son some supplemental Vitamin D, but I often forget.
My prenatal contains vitamin D, but I also take additional vitamin D to help raise my levels and ensure higher levels pass through my milk. Interestingly, I had my vitamin D levels tested while I was breastfeeding Elio, and even with extra supplementation, my levels were quite low until I stopped breastfeeding.
I do think it’s a good idea to get your vitamin D levels tested yearly.
6. Magnesium
Magnesium isn’t necessarily a breastfeeding-specific supplement, but it’s one that I always take and recommend to most people.
Magnesium supports hundreds of reactions throughout the body, including muscle function, energy production, and nervous system regulation, and most people are deficient in it.
I personally take 300 mg of magnesium glycinate before bed.
Overall, supplements should really be tailored to your diet and needs, and that might not look exactly like mine. Your diet, medical history, lab values, and lifestyle all play a role in determining what’s appropriate for you.
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