Best supplements to take while breastfeeding

Yes, it’s safe to take supplements while breastfeeding. In fact you need more nutrients to ensure their supply to your little one. If a mother’s body experiences nutrient deficiency it leads to adverse effects on her baby. And baby growth will slow down and delay. Your diet hardly fulfills your body requirements, so you can take help from supplements. Supplements such as vitamin B12 can highly support the health of breastfeeding women. There might be concerns over vitamin B12 side effects, however you will find that doctors usually clear this misconception for you.

What are the supplements you should take during pregnancy?

Numerous vitamins and nutrients are required for your body to perform biological functions. Thus, some of them are described here, such as;


Your body’s zinc level depletes while breastfeeding; therefore, you need to eat zinc-rich food like pumpkin seed, beans, pork, oysters, beef, etc., with zinc supplements. Zinc supplements are generally considered safe while breastfeeding. Your daily recommended dose of zinc is 12 mg. If your body’s zinc level falls, you should take more than 12 mg of zinc.


Biotin (vitamin B7) is a crucial nutrient that assists in metabolic functions and makes the breakdown of carbohydrates and fats possible. Its level generally drops in lactating women. It’s mandatory to maintain its level in breastfeeding women. You can take biotin from salmon, beef, eggs, grains, beans, bananas, etc. If your diet is not ideal, you need to take biotin supplements, and the recommended dose is 35 mg daily. Don’t exceed the recommended value.

Vitamin B12

All vitamins of the B complex category are indispensable and play significant functions in your body. Likewise, vitamin b12 is required during pregnancy and while breastfeeding. It involves the formation of DNA, RNA, red blood cells, neurons, etc. Vitamin b12 minimizes the risk of your infants’ neural tube defects and anemia. B12 vitamin is an animal-based nutrient found in meat, dietary products, eggs, and fish.

Vegetarian lactating women are present at more risk of its deficiency. They should take vitamin B12 supplements strictly. Its daily recommended dosage is 2.8 mcg.

Vitamin D

Vitamin D is also crucial, involves calcium absorption, and strengthens your bones. Low content of vitamin D is present in foods. Luckily, the human skin is the main medium that synthesizes vitamin D with the help of sunlight. Its decent amount is necessary for proper bone growth of baby and mother. Its deficiency can lead to the weakening of the bone. Vitamin D supplements are safe while breastfeeding. You have to take 400 – 800 IU daily intake of vitamin D.

Vitamin C

Vitamin Cplays significant functions in your body. It works as an antioxidant, protects cells from damage, and repairs tissue. If you’re taking iron, you also need to take vitamin C—participate in iron absorption.

Natural citrus fruits are rich in vitamin c, so make sure you are taking healthy diet. Your body requirement is 120 mg per day. Vitamin C supplements may help you to meet your body’s needs.


Researchclaims that magnesium involves in more than 300 biochemical functions. Lactating women should intake 320 mg daily to prevent their bodies from deficiency.


Echinacea is a herbal remedy that prevents you from cold and flu that you can get easily during pregnancy and breastfeeding. It enhances your immune system and fends off viruses, bacteria, and other microorganisms. This remedy is effective but more research is needed to confirm whether women can take echinacea while breastfeeding.


Elderberry is another herbal remedy that potentially benefits and reduces cold & flu symptoms. Before using elderberry, get permission from your healthcare provider. And more research is needed to explore its benefits and determine whether one can take it during pregnancy and breastfeeding.


Breastfeeding women usually complain that they cannot sleep due to baby disturbance and exhaustion. Melatonin is an optimizing sleep hormone that may help you get enough sleep. You can also try natural sleep strategies. You should talk to your doctor regarding the safety and use of melatonin while breastfeeding.


Turmeric has many benefits; it contains inflammatory and antioxidant ingredients. Turmeric supplements boost your health and are considered safe for lactating mothers.

It may benefit you but consult your healthcare provider before reaching the supplements. They know your body conditions and decide whether you can take supplements.


After pregnancy, breast milk is the sole option of baby’s existence. Your baby gets all nutrients & vitamins from your breastmilk. Therefore, your diet should be ideal, and supplements may help you fill your nutrients. You can take the above-listed supplements if your doctor prescribes you.



I am Selim Khan Dipu (Professional Blogger)