The Best Postpartum Supplements While Breastfeeding: What You Really Need (and Why It’s Not One Size Fits All)

Written By Hannah Varisano

Postpartum is one of the most physically demanding seasons of your life—and yet, nutrition often gets overlooked in the shuffle of caring for a newborn. Whether you're healing from birth, exclusively breastfeeding, or just trying to survive those early weeks, supporting your body with the right supplements can make a big difference.

That said, supplements aren’t one-size-fits-all. What your body needs depends on your birth experience, your diet, how often you're breastfeeding or pumping, and even how much sleep you're getting. However, there are some foundational nutrients that benefit most breastfeeding moms.

Disclaimer: The information in this blog post is for educational purposes only and is not intended to replace medical advice. Always consult with your doctor, midwife, or healthcare provider before starting any new supplement, especially during pregnancy or postpartum.

This post may contain affiliate links, which means I may earn a small commission at no additional cost to you. I only promote products I personally love, would use, and believe in.

Start With Whole Foods

First and foremost: supplements are not a replacement for nourishing food. Whole, nutrient-dense meals should be the foundation of your postpartum recovery. Think eggs, grass-fed meats, wild-caught fish, bone broth, leafy greens, fermented foods, and a variety of fruits and vegetables.

That said—actually eating enough can be a challenge when you're caring for a newborn. If you're constantly hungry or skipping meals because you're busy or exhausted, you're not alone.

Need quick, nutrient-dense ideas? Check out my list of postpartum snack ideas to help you stay fueled without relying on ultra-processed convenience foods.

But even with a solid diet, many moms still experience deficiencies postpartum—and that’s where smart supplementation comes in.

Keep Taking Your Prenatal

Even though your baby’s here, your nutritional needs haven’t disappeared. In fact, your body is still recovering and producing breastmilk—so now isn’t the time to ditch your prenatal. It’s one of the easiest ways to keep key nutrients consistent while your body adjusts to this new season.

Why it matters:

  • Replenishes nutrients lost during pregnancy and birth (especially iron)

  • Supports milk quality and infant brain development (choline, iodine, DHA)

  • Helps fill dietary gaps when meals are missed or rushed

Must-Have Nutrients in a Prenatal Vitamin

Nutrient What It's For Ideal Dose – Pregnancy Ideal Dose – Postpartum (Breastfeeding)
Folate (L-methylfolate or folinic acid) Prevents neural tube defects; supports placenta & fetal growth 400–800 mcg (methylated preferred) 500–800 mcg
Iron (ferrous bisglycinate or gentle form) Supports red blood cell production; prevents anemia 27 mg 9–10 mg (more if anemic or significant blood loss)
Iodine Essential for fetal brain & thyroid development 150 mcg 150 mcg
Choline Supports fetal brain development & helps prevent neural tube defects 450–550 mg 550 mg
Vitamin D3 Aids calcium absorption, immune support, reduces risk of preeclampsia 2,000–4,000 IU (or based on labs) 2,000–6,000 IU
DHA/EPA (Omega-3s) Brain and eye development; may reduce risk of preterm birth 300–600 mg DHA (EPA is a bonus) 300–600 mg DHA
Vitamin B12 (methylcobalamin) Nervous system support, red blood cell formation 4–6 mcg 4–6 mcg (or more if breastfeeding)
Calcium Builds baby’s bones and teeth; supports maternal bone health 1,000 mg (split doses preferred) 1,000–1,300 mg
Magnesium (glycinate/citrate) Reduces leg cramps, supports sleep, mood, and regularity 300–400 mg 300–400 mg
Zinc Immune function, cell growth, supports fetal development 11–13 mg 12–13 mg

Nice-to-Have Nutrients in a Prenatal Vitamin

Nutrient What It's For Ideal Dose – Pregnancy Ideal Dose – Postpartum (Breastfeeding)
Vitamin K2 (MK-7) Works with vitamin D to support bone health & fetal development 90–120 mcg 90–120 mcg
Vitamin C Aids iron absorption, supports immune system 85–100 mg 100–120 mg
Vitamin E Antioxidant, supports immune & cellular health 15 mg (22.5 IU) 19 mg (28.5 IU)
Selenium Supports thyroid function and antioxidant protection 60–70 mcg 70–75 mcg
Copper Assists in iron metabolism, fetal heart & skeletal development 1 mg 1.3 mg
Manganese Supports bone formation & antioxidant function 2 mg 2.6 mg
Biotin Energy metabolism, supports healthy skin, hair, and nails 30 mcg 35 mcg

Brands I like: Needed, FullWell, Thorne Basic Prenatal, MegaFood Baby & Me 2 (some of these should be paired with a DHA supplement)

Bonus tips:

  • Look for third-party tested prenatals (NSF, USP, or similar) for quality assurance.

  • Forms matter: Look for bioavailable forms, like methylated folate (not folic acid), methylcobalamin (active B12), and vitamin D3.

  • DHA: Often prenatal vitamins do not contain enough DHA, so a separate DHA supplement is commonly recommended.

  • Choline: Many prenatals don’t include adequate choline, so check labels carefully.

  • Dosages: Prenatals vary in strength; some nutrients (like iron and folate) are included at higher doses to meet pregnancy needs.

Key Nutrients That Actually Make a Difference

Not all supplements are equally effective—or necessary. But there are a handful of nutrients that consistently show up in research as beneficial for breastfeeding moms and babies. These are worth paying attention to, whether through your prenatal, whole foods, or targeted add-ons.

DHA (Omega-3 Fatty Acids)

Supports infant brain and eye development. Breastmilk is only as rich in DHA as your diet or supplements.

Choline

Vital for your baby’s cognitive development and your own brain health.

  • Recommended: 450-550mg/day

  • Food sources: Egg yolks, liver, legumes

  • Supplements: Needed, BreastHealth+ (probiotic + choline)

Vitamin D

Most moms and babies are deficient. Breastmilk alone doesn’t provide enough.

Magnesium

Often depleted postpartum, especially if you had stress, poor sleep, or constipation.

Iron & B12

Crucial if you lost blood during birth or feel depleted.

Other Supplements to Consider

These aren’t always essential, but many breastfeeding moms find them helpful for recovery, energy, and hydration—especially in the early months (I know I do!).

Protein Powder

Why it helps: Supports tissue repair (especially after a C-section or tearing), helps stabilize blood sugar, and can fill gaps if your appetite is low or meals are rushed. Protein needs are actually higher postpartum than during pregnancy.

What to look for:

  • Clean ingredients (no artificial sweeteners, gums, or fillers)

  • Third-party tested

  • 20–30g protein per serving

My favorite brand: Just Ingredients. I put the vanilla protein powder in my coffee every morning (use code “latchingwithgrace” for discount)

I always aim to get most of my protein from whole food sources like eggs, chicken, beef, Greek yogurt, and beans — but let’s be real, some days are hectic. When meals are rushed or my appetite is off, I use protein powder to help meet my needs and keep my body nourished.

Fiber

Why it helps:
Supports digestion (especially important after delivery and if you’re on iron), stabilizes blood sugar, and feeds the gut microbiome—which impacts everything from mood to milk supply. Fiber can also gently support healthy weight regulation and reduce postpartum constipation (which is the worst).

What to look for:

  • Aim for at least 25–30g per day from food, but supplement if you can’t hit that goal.

  • Prebiotic fiber sources like acacia, psyllium, or flax help promote healthy gut bacteria.

  • Clean ingredients with no added sugar, dyes, or artificial fillers

  • Select water-soluble powders that blend easily into foods and beverages.

How to get it in:
Add chia or flax seeds to smoothies, eat high-fiber fruits (like pears, berries, and apples), or sneak greens into meals. If food alone isn’t cutting it, a supplement can fill in the gaps.

My favorite brand: I take the Silver Fern Tino™ Natural Prebiotic Fiber Supplement. It's a clean, gentle, and effective option that provides 10g of fiber per serving. Made with natural ingredients like tart cherry extract and fermented beta-glucan, it's non-GMO, gluten-free, and has a pleasant taste.

Collagen

Why it helps: Collagen is rich in amino acids like glycine and proline that support skin healing, joint recovery, and tissue repair after birth. It’s also a gentle protein source that’s easy to digest.

How to get it in: While you can supplement collagen in powdered form, one of the most nourishing (and delicious) ways to get it is through real food sources like bone broth. Look for organic, slow-simmered bone broth or make your own at home.

Bonus: Can help improve hair, skin, and nails—which many moms appreciate during postpartum hair loss season.

What to look for:

  • Grass-fed, hydrolyzed collagen peptides

  • No added sugar or flavor if you want to mix it into anything

Brands I like: Needed, Just Ingredients, Perfect Supplements

Electrolytes

Why it helps: Breastfeeding is incredibly demanding on your hydration levels—and if you’re tired, sweating at night, or drinking more coffee than water, electrolytes can help you stay balanced and energized.

What to look for:

  • Low or no added sugar

  • Balanced sodium, potassium, and magnesium

  • No artificial colors or sweeteners

Brands I like: Just Ingredients, Re-Lyte by Redmond, Needed Hydration Support

Postpartum Symptom Guide: What to Take and Why

If you’re struggling with… Try this… Why it helps
Constipation Magnesium citrate or Calm powder Relaxes the bowels and eases tension
Trouble sleeping (even when baby sleeps) Magnesium glycinate Supports nervous system without GI side effects
Anxiety or mood dips Omega-3s, B-complex, magnesium Supports brain chemistry and adrenal health
Low energy / exhaustion Iron (check ferritin), B12 Replenishes blood loss, supports red blood cell function

Pro tip: Have labs drawn for iron, B12, and vitamin D if you’re unsure—these are often behind common postpartum symptoms.

Supplements for Milk Supply

Milk supply is a complex equation — and supplements are not a one-size-fits-all fix. If you’re struggling, it’s always best to work with a lactation consultant to figure out the root cause and find support that’s tailored to you.

Important note: Supplements can support milk supply — but they’re not magic. If you're not covering the basics (like effective nursing or pumping, frequent milk removal, a deep latch, and stress management), no herb or supplement will be able to fully make up for it — especially if underlying conditions are impacting your milk output. Think of supplements as a tool in the toolbox, not the foundation.

That said, here are a few herbs and nutrients that can support milk production in specific situations:

  • Moringa – Nutrient-dense and shown in studies to support milk production, especially helpful for boosting overall nutrition.

  • Shatavari – An adaptogenic herb used in Ayurvedic medicine to support hormones and lactation.

  • Myo-inositol – Especially helpful for moms with PCOS; supports insulin sensitivity and hormone regulation, which can impact milk supply.

  • Goat’s Rue – May help moms with low glandular tissue or PCOS by stimulating breast tissue development over time.

  • Alfalfa – Gentle and nutrient-rich, can support milk supply while also helping replenish minerals postpartum.

  • Fennel – Can mildly support supply and soothe digestion, but may not be suitable for everyone (especially those with thyroid concerns).

  • Blessed Thistle – Traditionally used to support hormonal balance and milk flow, often paired with other herbs.

I personally don’t recommend fenugreek. It can cause tummy troubles for moms and babies and isn’t a great fit for everyone — especially those with thyroid or blood sugar issues. While it can help some with boosting milk supply, it can actually cause a decrease in supply for others!

I also don’t love blends with a long list of herbs — it’s hard to know what’s actually helping (or hurting). Targeted support based on your unique situation is almost always better than throwing everything at the wall.

Final Thoughts

Supplements can be a game-changer during the postpartum season—but the most important pieces are nourishing food, sleep (when possible), frequent and effective milk removal, and support.

If you're feeling depleted or not quite yourself, it's okay to dig deeper. Postpartum is not the time to “push through.” Give your body the care it deserves—you just grew and birthed a human, after all.

Hannah Varisano
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