Breastfeeding Diet, Nutrition and Health: What You Need While Nursing

Breastfeeding asks a lot of your body, and it’s easy to put your own needs last. The good news is that your milk stays nourishing even when your diet isn’t perfect. Still, eating and resting well helps you feel better and protects your own health.

This guide covers the basics of a breastfeeding diet, the nutrients that deserve extra attention, and how to look after your mental health in the months after birth.

Calories: how much extra do you need?

The CDC says well-nourished breastfeeding mothers generally need an extra 330 to 400 calories a day compared with before pregnancy. Your own needs depend on your age, body size, activity level, and whether you’re exclusively breastfeeding.

To see where that number comes from, read how many calories breastfeeding burns, or get a personal estimate with our breastfeeding calorie calculator.

Hydration

There’s no set amount of water you must drink. Breastfeeding tends to make you thirsty, so drink to thirst and keep a glass of water within reach during feeds. Water, milk and other unsweetened drinks are good choices.

Key nutrients while breastfeeding

Most nutrients come easily from a varied diet. A few need more attention:

Nutrient	Why it matters	Good sources	Daily target while breastfeeding
Iodine	Baby’s brain and thyroid development	Dairy, eggs, seafood, iodized salt, supplement	290 mcg; a supplement with 150 mcg is recommended
Choline	Baby’s brain development	Eggs, meat, fish, beans, soy	550 mg
DHA (omega-3)	Baby’s brain and eyes	Salmon, sardines, trout, other low-mercury fish	No set amount; eat low-mercury fish weekly
Vitamin B12	Baby’s nervous system	Animal foods, fortified foods, supplement	On a vegan diet, ask your provider about a supplement
Vitamin D	Bones and immunity	Sunlight, fortified milk, oily fish	Baby needs 400 IU a day, usually as drops

Iodine and choline figures come from the CDC’s iodine and maternal diet guidance. The American Thyroid Association and the AAP recommend a daily multivitamin or prenatal supplement containing 150 mcg of iodine while breastfeeding, but not all supplements contain it, so check the label.

If you eat a vegan or vegetarian diet, the CDC warns that babies of mothers who eat no animal products may get very little vitamin B12 through milk, which can cause neurological damage. Ask your provider about a vitamin B12 supplement, and about iron, zinc, calcium, iodine, vitamin D and omega-3s too.

Vitamin D: the CDC says babies under 12 months need 400 IU of vitamin D a day. Breastfed babies are usually given drops; if you’d rather take a high-dose supplement yourself instead, discuss the pros and cons with your provider first.

Prenatal and postnatal vitamins

The CDC says a multivitamin may help, since diet alone may not cover everything, and that your provider should help decide what you need.

Fish, caffeine and other foods

• Fish: the FDA recommends 8 to 12 oz (225 to 340 g) a week of a variety of lower-mercury fish, such as salmon, shrimp, cod, canned light tuna and sardines. Avoid the highest-mercury fish: king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna.
• Caffeine: the CDC says up to about 300 mg a day, roughly 2 to 3 cups of coffee, usually doesn’t affect babies. Consider less if your baby is a newborn or was born early.
• Alcohol: not drinking is safest; if you do drink, read our guide to breastfeeding and alcohol.
• “Gassy” foods: most mothers don’t need to avoid any specific foods. Our guide to foods to avoid while breastfeeding explains what really matters and when an elimination diet makes sense.

Fertility and pregnancy while breastfeeding

Breastfeeding can delay your periods, but it isn’t reliable birth control unless strict conditions are met. Read can you get pregnant while breastfeeding for the facts on fertility, contraception and nursing through a new pregnancy.

Rest and mental health

Feeling weepy, anxious or overwhelmed in the first week or two is common (“baby blues”). When those feelings last longer than 2 weeks or get in the way of daily life, it may be postpartum depression, which is common and treatable. The NIMH lists signs such as:

• a persistent sad, anxious or “empty” mood most of the day,
• loss of interest or pleasure in things you used to enjoy,
• feelings of guilt, worthlessness or hopelessness,
• irritability, restlessness, or trouble sleeping even when you can,
• low energy, and
• thoughts of harming yourself or your baby.

Treatment works, and many options, including some antidepressants, can be used while breastfeeding. If you notice these signs, tell your doctor or midwife. You can call or text the National Maternal Mental Health Hotline at 1-833-TLC-MAMA (1-833-852-6262), free and confidential, 24/7, in English and Spanish. If you’re in crisis or thinking of harming yourself, call or text 988, or call 911.

Rest is part of your health too. Accept help with meals, chores and night feeds, and sleep when you can. Our breastfeeding support page lists more places to turn.