The Best Multivitamins for Breastfeeding Moms: What to Look for (and What to Avoid)
- Marina Lane, MS RD CLC
- 3 days ago
- 13 min read
DID YOU KNOW?
Your nutrient needs while breastfeeding are higher than at any other time in life, even higher than during pregnancy!
Think about it: Every ounce of breast milk you make is rich in vitamins, minerals, and fatty acids that come directly from your own stores. Meanwhile, your body is still healing, balancing hormones, and trying to restore nutrients lost during pregnancy.
That’s a lot of demand, and it’s one reason many moms start to feel subtle symptoms of nutrient depletion in the months postpartum - such as fatigue, difficulty losing weight, hair loss, poor milk supply, poor healing etc.
The truth is, even the healthiest diet may not fully meet the increased demands of breastfeeding - and I'm telling you this as a postpartum dietitian who fully believes in the power of real food!
A well-formulated multivitamin for breastfeeding moms can help you maintain your energy, mood, and milk supply - and give your baby the nutrients they need to thrive.
In this post, we’ll cover:
Why breastfeeding moms often need a multivitamin
What nutrients are most important (and in what forms)
What ingredients to avoid
My top recommendations for the best breastfeeding multivitamins
Why a Multivitamin Is Important While Breastfeeding
Everybody talks about the importance of a healthy diet and high quality prenatal vitamin during pregnancy - but what about breastfeeding? While breastfeeding, your body truly works for two. Milk production demands energy, protein, and micronutrients at levels that often exceed those required in pregnancy (1).
In fact, the recommended intake for many nutrients - including iodine, choline, vitamin A, vitamin B12, vitamin C, zinc, and selenium - is higher during lactation than in pregnancy (1, 2). That’s because your body is not only maintaining your own health but also continually transferring nutrients into your breast milk to support your baby’s rapid growth and brain development.
Here are just a few examples:
Iodine needs increase by about 50% during lactation to support your baby’s thyroid and brain development (2).
Choline requirements rise from 450 mg in pregnancy to 550 mg while breastfeeding, a key nutrient for baby's brain health and development (1).
Vitamin A, C, and zinc all increase to help restore your own tissues while enriching your milk’s antioxidant and immune-supporting properties (1, 2).
Needs for most B Vitamins increase and your intake directly influences B vitamin levels in your breast milk (1).
Even the most balanced postpartum diet can fall short - especially if you’re sleep-deprived, skipping meals, or not yet back to regular eating patterns. That’s why the right breastfeeding multivitamin acts as an insurance policy: replenishing depleted stores, supporting energy, mood, and hormone balance, and ensuring your milk stays nutrient-dense for your baby.
The right lactation multivitamin is your insurance policy to meet your and baby's nutrient needs - even if your diet isn't perfect.
Unlike a standard women's multivitamin, a high-quality multivitamin for breastfeeding moms is specifically designed for this stage - with more choline, iodine, and vitamin D, and usually no iron (read below why I do NOT recommend iron in a lactation multivitamin).
What the Best Breastfeeding Multivitamin Should Include
A well-formulated breastfeeding multivitamin should do more than just “cover the basics.” It should replenish the nutrients that are most depleted after pregnancy and provide the ones your body transfers directly into breast milk at higher levels.
Here’s what to look for - and why each nutrient matters for you and your baby:
☀️ 1. Vitamin D: 2000 to 4000 IU (50 to 100 mcg)
Increased need during lactation: Yes - breast milk is naturally low in vitamin D unless mom supplements.
Why it matters: Supports calcium absorption, bone health, and immune function in both mom and baby.
Best form: Vitamin D3 (cholecalciferol).
Good to Know: Some studies show moms taking 4000 to 6,400 IU daily can provide enough vitamin D to meet their baby’s needs entirely through breast milk (3, 4, 5).
🫘 2. Folate (not folic acid): 400 to 800 mcg DFE
Increased need during lactation: Moderate - important for recovery and red blood cell formation (see full article on folate here).
Why it matters: Supports DNA synthesis, tissue repair, and energy metabolism.
Best form: Methylated folate (L-methylfolate or calcium L-5-MTHF).
Avoid: Synthetic folic acid, which may build up unmetabolized in the blood.
🧠 3. Choline: 100 to 250 mg
Increased need during lactation: Significantly higher than during pregnancy (6).
Why it matters: Critical for brain development and maternal focus and energy.
Best form: Choline bitartrate or Alpha-GPC (highly bioavailable).
Tip: Eggs and liver are top food sources, but most moms fall short - so a multivitamin that includes choline is a reassurance.
🧂 4. Iodine: 200 mcg
Increased need during lactation: Yes - iodine requirements jump to support milk iodine levels to almost double that of pre-pregnancy (7).
Why it matters: Essential for thyroid hormone production and infant brain development. Best form: Potassium iodide or clean-sourced kelp.
💪 5. Vitamin B12: 6 to 12 mcg
Increased need during lactation: Yes, especially for vegan or vegetarian moms.
Why it matters: Supports milk B12 content, maternal energy, and your baby’s developing nervous system (8)
Best form: Methylcobalamin (active B12).
⚡ 6. Full B-Complex (B1, B2, B3, B5, B6)
Increased need during lactation: Yes - B vitamins are water-soluble and easily depleted.
Why it matters: Support energy production, mood regulation, and stress response.
Best form: Methylated or coenzyme forms (e.g., P-5-P for B6, riboflavin-5-phosphate for B2).
Note: Moms low in B-vitamins may experience fatigue, irritability, or reduced milk quality.
💧 7. Magnesium: 100 to 200 mg
Increased need during lactation: Common deficiency postpartum due to stress and hormonal shifts.
Why it matters: Promotes relaxation, supports sleep, reduces anxiety, and helps balance blood sugar.
Best form: Magnesium glycinate or malate.
💎 8. Zinc: 8 to 12 mg
Increased need during lactation: Yes - zinc transfers readily into breast milk.
Why it matters: Supports immune health, wound healing, and infant growth.
Best form: Zinc bisglycinate or citrate.
🧬 9. Selenium: 50 to 100 mcg
Increased need during lactation: Yes - needed for antioxidant protection and thyroid support.
Why it matters: Helps regulate thyroid function and may reduce risk of postpartum thyroiditis.
Best form: Selenomethionine.
🍊 10. Vitamin C: 100 to 250 mg
Increased need during lactation: Yes - higher levels improve milk antioxidant content.
Why it matters: Supports immune health, tissue repair, and collagen formation (stretch mark prevention!).
Best form: Ascorbic acid or buffered vitamin C (for sensitive stomachs).
🐟 11. Omega-3 DHA & EPA: 250 to 500 mg DHA + 100 to 300 mg EPA
Why it matters: Supports baby’s brain and vision development, reduces inflammation, and may help prevent postpartum mood disorders.
Best form: Triglyceride-form fish oil or algal oil (vegan).
Tip: Often sold separately - does not need to be taken every day.
Together, these nutrients create the foundation of the best multivitamin for breastfeeding moms - one that restores your energy, supports your recovery, and keeps your milk nutrient-rich for your baby.
Ingredients to Avoid in a Breastfeeding Multivitamin
Not every ingredient in a typical multivitamin is beneficial for breastfeeding moms. Some are unnecessary - and others can actually interfere with absorption, digestion, or your baby’s health. Here’s what to watch for when choosing the best breastfeeding multivitamin.
❌ 1. Folic Acid (Synthetic Form)
Why to avoid it: Folic acid is the synthetic version of folate used in many cheaper supplements. The problem? It needs to be converted into its active form (L-methylfolate) — a process that’s inefficient in up to 40% of women who carry an MTHFR gene variant. Unmetabolized folic acid can build up in the bloodstream, potentially masking a vitamin B12 deficiency and contributing to fatigue or mood changes.
Better choice: L-methylfolate or calcium L-5-MTHF.
Note: Studies on this topic are still ongoing so we don't yet have conclusive evidence that folic acid can be harmful. See my blog post on this topic here.
❌ 2. High doses of Vitamin A
Why to avoid it: Preformed vitamin A (retinol or retinyl palmitate) can accumulate in your body and pass through breast milk, potentially leading to toxicity in your baby in high doses (11). Beta-carotene, the plant-based precursor of Vitamin A, has not shown toxicity during pregnancy and breastfeeding, but it is more poorly absorbed.
Better choice: Look for a prenatal or postnatal multivitamin that provides vitamin A primarily as beta-carotene or a 50/50 mix, keeping total preformed vitamin A under 10,000 IU per day.
❌ 3. Iron
Why to avoid it: Iron is essential if you’re deficient - but unnecessary supplementation can do more harm than good. Excess iron can cause constipation, gut irritation, and oxidative stress. While breastfeeding and before re-starting your monthly period, your iron needs are actually quite low (only 9 mg per day versus 27 mg during pregnancy) and breast milk is naturally low in iron (for good reasons!), so a diet rich in iron is normally enough to meet need postpartum.
My recommendation: Only supplement iron if a deficiency has been confirmed through lab testing (ferritin, hemoglobin, or serum iron) and if you do, I recommend taking iron every other day (instead of everyday) for better absorption.
Better choice: Choose a low-iron or iron-free multivitamin and add a separate, gentle iron supplement (like iron bisglycinate) only if prescribed.
❌ 4. Artificial Colors, Flavors, or Preservatives
Why to avoid it: These additives offer no nutritional benefit and may trigger sensitivities in both you and your baby. Clean, food-based multivitamins avoid unnecessary fillers.
❌ 5. “Energy” or “Metabolism” Blends
Why to avoid it: Some products marketed to postpartum women contain stimulants like green tea extract, guarana, or high doses of caffeine. These can increase anxiety, irritability, and even transfer into breast milk.
Stick with nutrients that naturally support energy - like B vitamins, magnesium, and choline - instead of stimulants.
❌ 6. High-Dose Herbal Additives
Why to avoid it: Herbs like ginseng, ashwagandha, or certain “milk supply” blends aren’t always tested for safety in breastfeeding. Some may affect milk supply or baby’s digestion. If you’re looking for milk-boosting herbs, choose targeted lactation supplements (like fenugreek-free blends with alfalfa, moringa, or fennel) that are dosed specifically for breastfeeding.
❌ 7. Soy-Based Fillers (Optional Avoidance)
Why to consider avoiding: Some moms prefer soy-free supplements due to potential hormonal effects or sensitivities. If you have thyroid issues, it may be best to choose a soy-free product.
❌ 8. Sugar Alcohols or Added Sugars
Why to avoid it: Common in gummy vitamins - can lead to bloating, gas, or digestive upset, especially in the early postpartum period. They also take up space that could otherwise hold real nutrients.
Bottom Line
When choosing the best multivitamin for breastfeeding moms, think clean, bioavailable, and targeted. Avoid cheap synthetics, unnecessary iron, and filler ingredients - and focus on nutrients your body truly needs in this stage, like methylated B vitamins, choline, iodine, and vitamin D.
My Top Recommendations for Breastfeeding Multivitamins
Choosing the right multivitamin while breastfeeding can feel overwhelming. Most prenatals are made for pregnancy, not the higher nutrient demands of lactation. In fact, your body needs more of certain nutrients while breastfeeding than it ever did during pregnancy, including vitamin D, choline, iodine, and B vitamins.
As a Registered Dietitian and Certified Lactation Counselor, I’ve compared 11 of the most reputable prenatal and postnatal supplements on the market. I looked at ingredient quality, nutrient levels, forms (bioavailable vs. synthetic), and practicality for busy breastfeeding moms.
💡 Important Note on Iron: I don’t recommend multivitamins that include iron unless you’ve confirmed a deficiency with your provider. Iron is best taken separately, every other day, as this improves absorption and reduces side effects like constipation or nausea.
Here are my professional top picks for breastfeeding multivitamins, each chosen for a different need or preference.
Best Overall: FullWell Women’s Prenatal Multivitamin
Pros:
One of the most complete formulas for lactation
High in vitamin D (4,000 IU), choline (300 mg), iodine (250 mcg), and magnesium (300 mg)
Includes vitamin K2 (MK-7) for calcium metabolism and bone health
Contains methylated folate and B12 for better absorption
Formulated by a fertility dietitian, using high-quality active forms
Cons:
Requires 8 capsules daily
Does not include iron or DHA (must be supplemented separately)
Moderately priced at $49.95 per 30 servings, but worth it for the nutrient density
Best for: Moms who want a professional-grade, nutrient-complete formula designed to meet lactation demands. Iron, Omega-3 and Collagen peptides can be purchased separately.
Best Premium Formula: Needed Prenatal Multi (Capsules)
Pros:
Most complete prenatal/postnatal on the market - meets nearly all lactation nutrient needs
Highest choline content (400 mg) of any prenatal on the market
Includes vitamin D (4,000 IU), iodine (290 mcg) and vitamin K2 (90 mcg)
Uses fully active, bioavailable nutrient forms
Excellent mineral chelates (magnesium, zinc, manganese, selenium)
Exceptionally high-quality formulation with no unnecessary additives
Cons:
8 capsules per day for the full dose
Higher price point ($62.99 - $69.99 retail), reflecting its premium formulation (join my dispensary to get it for only $56.69!)
Best for: Moms who want the most complete and research-backed multivitamin for breastfeeding, regardless of cost.
Best for Milk Supply Support: Seeking Health Optimal Prenatal
Pros:
Includes milk thistle extract, a traditional galactagogue that may help support milk supply and liver detoxification
Contains CoQ10, taurine, and antioxidants that support cellular energy and hormone balance
High in vitamin D (4,000 IU), iodine (250 mcg), and magnesium (250 mg) — key nutrients for lactation and recovery
Uses methylated B12 (methyl + adenosylcobalamin) and dual folate forms (5-MTHF + calcium folinate) for superior absorption
Cons:
8 capsules per day (or 2 scoops for the powder form)
Higher cost compared to most prenatals
No iron or DHA, which should be taken separately
Best for: Moms looking to support milk supply while replenishing key nutrients and antioxidants during breastfeeding.
Best Budget-Friendly Option: Needed Prenatal Multi Essentials
Pros:
Most affordable, high quality product at $ 42.99 (join my dispensary and get it for only $38.69!)
Provides methylated folate and B12
Most essential micronutrients for lactation included
Only 3 capsules per day - simple and convenient
Still an exceptionally high-quality formulation with no unnecessary additives
Cons:
Reduced nutrient levels (roughly 50% of the comprehensive formula's amount)
Not intended as a complete prenatal/postnatal, more of a "lite" version
Best for: Moms who want a cost-effective, simple multivitamin that covers the essentials and those who are already covering most of their nutrient needs through diet.
5. MegaFood Baby & Me 2 Postnatal: Best Food-Based Formula
Pros:
Made with real food ingredients and organic moringa leaf, a traditional galactagogue
Gentle on digestion
Includes both vitamin K1 and K2
Uses fermented minerals for improved absorption
Cons:
Low in vitamin D (1,000 IU), magnesium, and B12
Moderate choline (200 mg) may need additional supplementation
Higher cost compared to synthetic formulas
Contains iron - need to check iron levels routinely
Best for: Moms preferring a gentle, plant-based supplement made from whole foods.
6. Best Clean / Minimalist Option: Ritual Essential for Women Prenatal
Pros:
Only 2 capsules per day - simple and convenient
Includes DHA (350 mg), vitamin K2, iodine, and methylated folate
Transparent, third-party tested, and vegan-friendly
Free from artificial colors, GMOs, or synthetic additives
Cons:
Low in choline (55 mg) and magnesium (32 mg)
Vitamin D (2,000 IU) lower than optimal for breastfeeding
Contains iron (18 mg) - need to check iron levels routinely
Mid-range price
May not cover all nutrient needs
Best for: Moms who want a simple, minimalist prenatal that includes DHA and clean ingredients.
7. Best Non-Pill Option: Needed Prenatal Multi Powder (Vanilla)
Pros:
Provides 400 mg choline, 4,000 IU vitamin D, and 290 mcg iodine
Great for moms who struggle with swallowing pills
Naturally flavored and lightly sweetened with monk fruit
Free from common allergens and artificial ingredients
Cons:
Higher price than capsule versions
Some may find the flavor slightly earthy
Best for: Moms who prefer mixing their vitamins into smoothies or drinks.
Other Worthy Mentions:
Best DHA + EPA (Omega-3) - for Moms who eat little or no fish/seafood
Prenatal Omega3+ Vegan
> Clinically studied DHA + EPA from sustainably sourced algae
> low in mercury/heavy metals
> with synergistic choline and antioxidants
Best Iron Supplements - for Moms Who Need Extra Iron
Iron Bump by FullWell
> contains 25 mg Iron bisglycinate, a non-constipating, highly absorbable form of iron
> also contains vitamin C, which aids in iron absorption
> also contains a proprietary blend of organic whole foods and botanicals to support digestive comfort
Iron Bisglycinate by Thorne
> contains 25 mg Iron bisglycinate, a non-constipating, highly absorbable form of iron
Best Probiotic - For Moms Who Need Gut Support
Prenatal Pre/Probiotic by Needed
> Contains a mix of pre and probiotics which support the perinatal microbiome, including vaginal balance, digestive comfort, iron absorption
> Beneficial bacteria for seeding baby's gut through breast milk
Women's Daily Probiotic by FullWell
> Contains three types of clinically effective bacteria with 32 billion colony forming units (CFU)
> promote stress response, digestive health, and vaginal health
Hydration Support - for Milk Production & Electrolyte Balance
Hydration Support by Needed
> Electrolytes and trace minerals for optimal hydration during pregnancy and breastfeeding
My Professional Takeaway
Think of your breastfeeding multivitamin as your nutritional safety net. It’s not a replacement for real food, but it can fill the inevitable gaps that happen in the postpartum chaos when meals are skipped and sleep is scarce.
If you’re not sure which combination of supplements is right for your stage, my Breastfeeding Supplements Guide walks you through each one - including vitamins, minerals, and lactation-safe herbs - in a simple, evidence-based format.
About the Author
This article was written by Marina Lane, a Registered Dietitian and Certified Lactation Counselor with a passion for helping moms nourish themselves and their babies. As a mother of two who were both breastfed until age 3, Marina combines professional expertise with personal experience to provide evidence-based advice and support to breastfeeding moms. With her background in nutrition and lactation, she offers practical, science-backed insights to help you navigate your breastfeeding journey with confidence.
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