How to nutritionally support lactation

Breastfeeding is beautiful—but it’s also demanding. Your body is producing nutrient-rich milk around the clock, and that takes energy, hydration, and a whole lot of nutrients.

It’s easy to focus on the baby’s needs (hello, cluster feeding!) and forget that you need nourishing too. Supporting lactation starts with supporting you—because your nutrient stores are what create that incredible liquid gold.

Remember, your body is still in a healing phase—especially in the first 6–12 weeks postpartum. Nutritional depletion is common, so try to avoid restrictive eating or skipping meals.

You don’t have to be perfect—just nourished. The better you support yourself, the more energy, mood stability, and milk you’re likely to have.

Nourish the nurturer, always. Because when you're well-fed, your baby thrives too.

1.Consume an additional 700cal + 500mL

Your body needs these additional daily calories and fluid to support milk production and energy demands. These added calories and fluids help maintain supply, promote recovery, and support both you and your baby’s wellbeing.

Nourish yourself with nutrient-dense snacks like smoothies, nuts, oats, and boiled eggs, and keep a water bottle nearby during feeds. 700cal or 2,928kJ per day looks like 2 extra snacks per day or another small meal.

2. Incorporate vitamin D

Vitamin D plays a vital role in supporting both maternal health and infant development during lactation. It supports immune function, bone health, and may help reduce the risk of postnatal depression. While some vitamin D is transferred through breast milk, levels are often low unless the mother’s intake is higher than the RDI.

Safely incorporating daily sun exposure, vitamin D-rich foods (like eggs, salmon, and sunned mushrooms), or a quality supplement can help maintain optimal levels during breastfeeding.

3. Continue with your pre-natal supplement

Continuing your prenatal supplement for at least 12 months postpartum helps replenish nutrients depleted during pregnancy and birth, while supporting your body through the demands of lactation. Key nutrients like iron, iodine, choline, B vitamins, and vitamin D remain essential during breastfeeding.

Maintaining supplementation can support energy, mood, recovery, and ensure your breast milk remains rich in the nutrients your baby needs for healthy growth and development.

4. Utilise choline

Choline is essential during lactation, as it supports your baby’s brain development, memory, and nervous system—with high amounts transferred through breast milk. Your own needs remain elevated while breastfeeding, yet many diets fall short.

Include choline-rich foods like eggs (especially yolks), salmon, and liver, or consider a quality supplement if needed. Adequate choline also supports maternal brain health and recovery postpartum.

5. Increase your omega-3s

Reintroducing omega-3s after birth is vital for both lactation support and maternal recovery. These healthy fats, especially DHA, enrich breast milk and support your baby’s brain and eye development. Omega-3s also help reduce inflammation, support mood balance, and replenish stores depleted during pregnancy.

Include sources like oily fish, chia seeds, flaxseeds, or a high-quality fish oil supplement to meet ongoing postpartum needs.