Article: Breastfeeding and natural food supplements: which ones to choose to stay serene? 🌿

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Photograph of a mother opening the side opening of a nursing shirt to breastfeed her child.

Apr. 2, 2025

Breastfeeding and natural food supplements: which ones to choose to stay serene? 🌿

Breastfeeding is a time when mom's nutritional needs increase to support her body and ensure quality breast milk for baby.

A balanced diet is essential, but sometimes supplements may be needed to make up for certain deficiencies and provide optimal support. Here's a guide to the nutrients and supplements recommended during breastfeeding.

Which vitamins and minerals essential for breastfeeding can be taken in the form of food supplements?

Vitamin D: a must ☀️

Vitamin D is crucial for bone health in both mother and baby. Recommendations suggest an intake of 400 to 2000 IU per day, especially if sun exposure is limited.

Omega-3 (DHA): for baby's brain 🐟

Omega-3 fatty acids, particularly DHA, play a key role in the development of an infant's brain and eyes. They are found in oily fish or in fish oil or seaweed-based supplements.

Iron: against fatigue and anemia 💪

Mothers can be prone to iron deficiency after childbirth. Supplementation is often necessary in cases of persistent fatigue or signs of anemia.

Calcium: keeping bones strong 🦴

Breastfeeding can draw on the mother's calcium reserves. Sufficient intake (around 1000 mg/day) is essential to prevent bone fragility.

Magnesium: for energy and well-being 😴

Good magnesium levels help reduce fatigue and stress, while supporting the nervous and muscular systems.

Iodine: supporting baby's thyroid and development 🧂

Iodine is a key element in thyroid hormone production and infant brain development. It is found in seaweed, fish and certain iodized salts.

Make breastfeeding easier by using plants and galactogens as lactation-enhancing food supplements.

Certain plants and their derivatives are known to stimulate breast milk production and support breastfeeding. Among the most popular are :

Fenugreek 🌿: used for centuries to promote milk production
Milk thistle 🌾: plant renowned for its benefits on lactation and digestion.
Nettle 🍃: rich in minerals and iron, it boosts vitality
Brewer's yeast 🍞: helps strengthen hair and nails, and boosts energy.

Intestinal balance and breastfeeding: probiotic and digestive supplements

A healthy intestinal balance is essential during breastfeeding. Probiotics can help support intestinal flora, improve digestion and boost immune defenses.

How do you choose the right dietary supplement when breastfeeding?

Before taking supplements, it is important to :

✔️ Consult a healthcare professional (doctor, midwife, nutritionist).

✔️ Choose natural, additive-free products.

✔️ Avoid self-medication, especially for plants with powerful effects.

Breastfeeding and nutritional supplements can go hand in hand, but they're not the only help available!

Breastfeeding requires special attention to your diet and vitamin and mineral intake. Appropriate supplementation can help to make up for certain deficiencies, support the mother and provide the baby with all the nutrients essential for growth.

Don't hesitate to ask a health professional for advice on which supplements are best suited to your needs! What are your breastfeeding essentials?

At 23 Mai paris, we also focus on physical support! A good diet, a bit of exercise... and clothes specially designed for breastfeeding !

In fact, we've got a whole range, from nursing t-shirts to nursing pyjamas and elegant nursing dresses!

All our nursing garments have discreet openings on the sides, to facilitate baby's access to the breast, without forcing you to remove them, so you're ready at all times... and did we mention they're beautiful and suitable for all occasions?

If you are breastfeeding, here are some of our nursing clothes that may interest you: