Supplements when breastfeeding: what the NHS advises

Vitamin D: the one the NHS names

The NHS page on breastfeeding and diet says everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter.

From late March to the end of September, the NHS breastfeeding and diet page says most people get enough vitamin D from sunlight when they are outdoors, so you might choose not to take one in those months. The same page says some people may need a supplement all year round. Our vitamin D guide explains who that is and how much is too much.

Everything else usually comes from food

The NHS breastfeeding and diet page says you can usually get all the other vitamins and minerals you need from a varied, balanced diet. It suggests:

• at least 5 portions of fruit and vegetables a day
• starchy foods, choosing higher fibre or wholegrain where you can
• plenty of fibre, which can help with the constipation some women have after birth
• protein foods such as beans, pulses, fish, eggs and lean meat
• dairy or fortified dairy alternatives (with calcium, vitamin D and, on a vegan diet, iodine)
• plenty of fluids, with a drink beside you when you settle down to feed

If you are on a restricted diet, such as a vegan diet, the NHS says you may be advised to include foods and drinks with added vitamin B12, or to take a B12 supplement. Our vitamin B12 guide covers the sources.

Free vitamins and prescriptions

Ask your GP or health visitor where to get vitamin supplements. The NHS breastfeeding and diet page says you may be able to get free vitamin supplements through Healthy Start. The Healthy Start website says you may be entitled to help buying healthy food and milk if you are more than 10 weeks pregnant or have a child under 4.

The NHS Business Services Authority says a maternity exemption certificate gives you free NHS prescriptions while pregnant and for 12 months after your baby is born, and explains how to apply.

Fish, caffeine and herbal products

The NHS breastfeeding and diet page says to aim for at least 2 portions of fish a week, including 1 of oily fish such as mackerel, sardines, trout or salmon. The same NHS breastfeeding and diet page says to eat no more than 2 portions of oily fish a week, and no more than 1 portion a week of shark, swordfish or marlin.

Caffeine reaches your baby through breast milk. The NHS breastfeeding and diet page recommends no more than 200mg a day while breastfeeding. It gives a mug of coffee as about 90mg and a mug of tea as about 55mg.

Herbal products are different from vitamins. The NHS page on herbal medicines says you should not take herbal medicines if you are pregnant or breastfeeding. Check with a pharmacist, GP or health visitor before taking anything that is not a plain vitamin or mineral.

Who to ask

For advice on eating well while breastfeeding, the NHS breastfeeding and diet page suggests your GP or health visitor, or the National Breastfeeding Helpline on 0300 100 0212. For the wider picture after birth, see our postnatal guide.