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The Truth About Breastfeeding Nutrition
- Tazmin Lewis
- Aug 7
- 5 min read
When it comes to feeding our babies, I'm a big advocate for making informed decisions and having the right support network. Breastfeeding nutrition is something close to my heart not just professionally but personally too.
I had my own challenges with breastfeeding, and that journey led me to where I am today. I spent my maternity leave from the NHS volunteering as a breastfeeding peer supporter, and that experience helped me return to the NHS but this time in paediatric nutrition instead of adult diabetes. Having my own children made me realise my absolute passion of wanting to support parents from the very beginning! From preconception through pregnancy and into the early years of a child’s life.
The Magic of Breastmilk
Breastfeeding brings a world of benefits for both mum and baby. It’s more than just a way to feed—it’s a beaauutiful biological connection that supports your baby’s development and your own postpartum recovery.
Here is what is truly magical and amazing about breastmilk. It is the absolute definition of personalised nutrition, constantly adapting to your baby’s needs! There is not formula that can compare. None! That’s not to say formula isn’t valuable—it provides all the essential nutrients a baby needs but breastmilk is more than nutrition. It’s a dynamic, living fluid that supports your baby in ways science is still discovering. It adapts to your baby’s age, the time of day, and even their health needs.
Beyond calories and vitamins, breastmilk provides:
Live antibodies that adapt to your environment
Beneficial bacteria for gut health
Growth factors and hormones
Bioactive compounds that support immune development
Enzymes that aid digestion
Benefits For Baby | Benefits For Mum |
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When Your Diet Makes a Difference
While your body will always prioritise making milk—sometimes at the expense of your own nutrient stores—your diet still plays a vital role in both the quality of your milk and your own health. While your body is incredible at making milk regardless of what you eat, there are certain nutrients in breastmilk that directly respond to your diet i.e the more you consume, the more appears in your milk:
Key nutrients affected by diet:
Omega-3 (DHA) – essential for baby’s brain and eye development. Sources: oily fish (salmon, sardines, mackerel), algae-based supplements
Vitamin B12– for energy and nervous system function. Sources: meat, liver, dairy, eggs, fortified cereals
Vitamin D – for bone and immune health. Sources: sunlight, fortified foods, supplements (often needed year round)
Iodine – for baby’s brain and thyroid development. Sources: dairy, white fish, iodised salt
Vitamin K – supports blood clotting and bone health. Sources: green leafy veg, broccoli, eggs
Your Needs Are Higher Now Than in Pregnancy
Yes, really! Nutritional requirements are higher not just for energy and protein but several micronutrients during breastfeeding than in pregnancy. This is why eating well during this stage is just as important as it was during pregnancy - you are still growing your baby but just on the outside now.
Think of your diet as not just fueling your baby, but also fueling your recovery from pregnancy and labour, and helping you keep up with the sleepless nights and demands of a newborn baby. If you rely on quick fuel all the time when you are feeling tired by eating biscuits, toast and butter, chocolate and caffeine this is going to exacerbate your exhaustion.
Some key nutrition goals during breastfeeding:
Wholegrains for steady energy and B vitamins
Fruits and vegetables for fibre, antioxidants, and vitamin C which support healing
Protein-rich foods (like meat, fish, eggs, tofu, beans, dairy) to support healing and muscle repair
Healthy fats for energy, omega-3s and hormone production
Calcium rich to protect your bone health (dairy, leafy greens, almonds, sardines)
Plenty of fluids to stay hydrated!
You can download my free postpartum nutrition checklist here
It's Not Easy
Even though I’m a big advocate for a nutrient-dense diet, I’m also a realist. I’ve been there (twice) in the depth of navigating newborn life, cluster feeding, sleepless nights, and trying to eat more than biscuits and tea by lunchtime…
We also know that many women enter pregnancy already low in at least one nutrient, and after birth, diet quality often declines further.
That’s why I believe realistic nutrition matters, and sometimes we need all need little extra help.
This is where nutritional supplements can help bridge the gap, giving you an insurance policy when nourishing meals and snacks are a second thought.
Here are some brands you can check out:
(Please note that some of these links are affiliate links meaning I may earn I commission at no extra cost to you, these are clearly indicated with a *) I recommend always speaking to your healthcare professional before making changes to your supplements.
Zita West Postnatal Breastfeeding*: Contains higher dose of Vitamin D, Iodine, Calcium, Vitamin B12 and more.
Proceive Breastfeeding*: Contains higher dose of Vitamin D, Iodine, Calcium, Vitamin B12 and more
Many prenatal supplements are also suitable to continue taking postnatally. More on prenatal supplements by reading my blog "What Prenatal Supplement Should You Choose"
You may also want to consider an Omega 3 supplement if you do not eat oily fish regularly: Check out my blog on Omega 3 by clicking here.
The Final Let Down
Breastfeeding is an incredible gift—but it can also be physically and emotionally demanding. You matter too! You deserve to be nourished and supported through this journey and perhaps thrive just that little more than just survive.
Eat well when you can, supplement when needed, and remember you don’t need to aim for perfection.
Reach out for support whether that’s a lactation consultant, a registered dietitian, or just someone to share a meal, coffee and chat with.
Because informed decisions need informed support. And you’re not alone on this journey!
Much Love,
Tazmin
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References
Carretero-Krug A, Montero-Bravo A, Morais-Moreno C, Puga AM, Samaniego-Vaesken ML, Partearroyo T, Varela-Moreiras G. Nutritional Status of Breastfeeding Mothers and Impact of Diet and Dietary Supplementation: A Narrative Review. Nutrients. 2024 Jan 19;16(2):301. doi: 10.3390/nu16020301. PMID: 38276540; PMCID: PMC10818638.
Godfrey KM, Titcombe P, El-Heis S, Albert BB, Tham EH, Barton SJ, Kenealy T, Chong MF, Nield H, Chong YS, Chan SY, Cutfield WS; NiPPeR Study Group. Maternal B-vitamin and vitamin D status before, during, and after pregnancy and the influence of supplementation preconception and during pregnancy: Prespecified secondary analysis of the NiPPeR double-blind randomized controlled trial. PLoS Med. 2023 Dec 5;20(12):e1004260. doi: 10.1371/journal.pmed.1004260. PMID: 38051700; PMCID: PMC10697591.
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