The 4 Critical Nutrients Every Breastfeeding Mum Needs to Know

Nourishing your baby means nourishing yourself too, here’s what matters most.

Many mums don’t realise that reastfeeding is actually more nutrient-demanding than pregnancy.

And if you’re not eating enough of the right foods? Depletion happens fast.

1. IODINE.

• This is essential for your baby’s brain development and your thyroid health.
• Low iodine = lower IQ outcomes in babies
• Best sources: seaweed, iodised salt, seafood (check with your provider)

2. VITAMIN D. It supports bone health and immune protection for both you and baby.

• Low levels increase risk of mastitis and frequent illness
• Try: egg yolks, full-fat dairy, safe sun exposure

3. DHA (Omega-3). Crucial for baby’s brain + nervous system development. It also helps prevent “baby brain” in mums by reducing brain shrinkage!

• Best sources: oily fish (sardines, salmon), quality fish oil supplements

4. ENOUGH CALORIES. Your body needs 500 extra calories a day to produce milk. Toast and coffee doesn’t cut it. Focus on whole foods: fats, proteins, veggies, fibre.

What happens when these nutrients are low?

• Fatigue
• Low milk supply
• Poor recovery
• Brain fog
• Increased risk of illness

Where can you start?

• Ask your GP or naturopath about checking iodine, vitamin D, and iron levels.
• Prioritise meals with good fats, protein, and fibre.
• Aim for real food, not just snacks.