Essential Nutrients for Breastfeeding Mothers

Breast milk is what we call a complete nutrition source.
Your baby can survive and thrive on breast milk alone for the first six months. Isn’t that incredible?

But just as your baby’s nutrition is important, your own nutrition matters just as much - especially right now.

Your nutritional needs are higher while breastfeeding than at any other stage of womanhood.

Why?
Because you are:

• producing nutrient-rich milk around the clock

• recovering from pregnancy and birth

• supporting your own energy, healing, and immune system

• keeping up with the physical and emotional demands of caring for a newborn

Your body is working incredibly hard, and it needs the right nutrients to support both your wellbeing and your breastfeeding journey.

Meeting your nutrient needs is key to feeling energised, supporting milk supply, and losing weight safely while breastfeeding.

If you don’t get enough nutrients, your body diverts what it can to your baby - leaving you depleted. This is how postnatal deficiencies, fatigue, low mood, hair loss and plateaus in weight loss can happen.

What should I eat as a breastfeeding mother?

Aim for balanced healthy food rich in:

• whole grains (think brown over white breads, rice, pasta)
• fresh fruits and vegetables
• nuts and seeds
• lean protein
• dairy products or dairy alternatives

No major food groups should be avoided.

Eating regularly is essential. Most mums need:

👉 three meals a day
👉 plus snacks when hungry

This supports energy levels and helps prevent cravings later in the day.

Essential Nutrients for Breastfeeding Mothers

Protein

Protein is one of the most important nutrients for breastfeeding mums - your body needs more now than at any other time to:

• support postpartum healing

• stabilise blood sugar

• control hunger and cravings

• maintain steady energy

• support your baby’s growth and development

How much protein do you need?

Most breastfeeding mums need around:

👉 1.1–1.3 g of protein per kg of body weight per day

(For example, a 70 kg mum needs roughly 77–90g per day.)

This includes the extra 25g per day breastfeeding adds to your requirements.

Top sources: nuts, seeds, legumes, eggs, fish, lean meats, tofu, quinoa, yoghurt and the In Shape Mummy Health Shake

Calcium

Breastfeeding women need approximately 1000mg of calcium per day.

If your intake is low, your body can pull calcium from your bones to support your baby - which is why replenishing daily is so important.

Sources: milk, yoghurt, cheese, fortified plant milks, almonds, chia seeds, beans, leafy greens and the In Shape Mummy Health Shake.

Omega 3 Fatty Acids (Especially DHA)

Omega-three fatty acids are also known as the 'good' type of fat. Our babies need healthy fats to grow and develop, and this particular type of fat helps our babies’ brains and eyes develop.

Aim for 200–300 mg per day.

Sources: salmon, sardines, trout, flaxseed, chia, hemp seeds, walnuts.

Iron

Iron often drops after birth, especially if you experienced blood loss.

Iron supports:

• energy

• focus

• mood

• healthy milk production

Sources: lean red meat, lentils, beans, spinach, eggs, fortified cereals, pumpkin seeds and the In Shape Mummy Health Shake.

Vitamin D

Vitamin D supports:

• calcium absorption

• bone strength

• immunity

• mood

Many breastfeeding mums are low in Vitamin D, especially during winter or if spending most days indoors with a newborn (totally normal).

Sources: sunlight, oily fish, egg, fortified plant milks, mushrooms exposed to sunlight and the In Shape Mummy Health Shake

B Vitamins (Especially Folate & B12)

B vitamins support:

• energy production

• metabolism

• red blood cell formation

Vitamin B12 is especially important for vegan/vegetarian mums because it’s found in animal products.

Folate continues to support your baby’s development through breastmilk.

Sources: eggs, dairy, meat, nutritional yeast, fortified foods and the In Shape Mummy Health Shake.

Iodine & Choline 

Both are crucial for your baby’s brain development.

Sources:
Iodine – dairy, eggs, seafood, iodised salt
Choline – eggs, salmon, legumes, tofu, nuts, seeds

Do I need to supplement while breastfeeding?

Most breastfeeding women who eat a diet abundant in fresh produce don’t need to supplement.

However, women with imperfect diets can become deficient in specific nutrients during pregnancy, and it can be hard to build the stores back up while breastfeeding.

Time restraints with the busyness of motherhood can make it hard for mothers to stay on top of their health.

In these cases, supplements can be very beneficial and help ensure the maternal stores of nutrients don't become further depleted. A simple blood test with your GP can identify if you’re low in iron, vitamin D, B12 or other nutrients.

How to Meet Your Nutrient Needs Without Overwhelm

Including your In Shape Mummy Health Shake is one of the easiest ways to nourish yourself consistently, especially on busy days.

Each serve of In Shape Mummy provides 25% of your daily essential vitamin and mineral requirements. Most mums like to have two shakes per day, which is equal to 50% of your requirements.

If you’re having a shake as a meal replacement, bulking it up with nutritious foods like oats, bananas or yoghurt to keep you feeling full and energised. When having a shake as a snack, simply mix it with your favourite milk.

Can I replace my multivitamin with the shake?

Many mums find they no longer need a separate multivitamin once they’re having the shake consistently, but if you have a diagnosed deficiency, continue following your healthcare professional’s advice.

The Bottom Line

Meeting your nutrient needs will help you:

• feel more energised

• support a healthy milk supply

• reduce cravings

• recover more easily

• lose weight steadily

• feel more like yourself again

And the simplest way to stay nourished is:

💛 wholefoods when you can
💛 your daily shake
💛 hydration
💛 rest when possible

You’re doing an amazing job, beautiful mama - and giving your body what it needs is one of the best gifts you can give yourself and your baby. 💛