Breast Milk and Its Nutritional Benefits: What Does Your Baby Need?

Breast milk is a remarkable source of nutrition.

It provides the energy and nutrients a baby needs during the early months of life and changes as your baby grows. Breastfeeding also offers health benefits for both baby and mother.

But what exactly does breast milk provide? Does a breastfeeding mother need to eat differently? And are there any vitamins a breastfed baby needs in addition to breast milk?

Here we look at the nutritional side of breastfeeding and some of the practical things worth knowing.

What Does Breast Milk Contain?

Breast milk contains a combination of:

• fats
• proteins
• carbohydrates
• vitamins and minerals
• water
• antibodies and other immune components

Its composition isn't completely static. Breast milk changes over time and can even change during an individual feed.

During the first few days after birth, the breasts produce colostrum — a concentrated early milk produced in relatively small amounts.

As milk production becomes established, breast milk changes to meet your baby's developing nutritional needs.

Does Breast Milk Provide Everything a Baby Needs?

For around the first six months, breast milk can provide a baby's main source of nutrition.

The NHS recommends exclusive breastfeeding for around the first six months where possible, with breastfeeding continuing alongside solid foods after they are introduced.

There is, however, one particularly important exception to remember: vitamin D.

The NHS recommends that breastfed babies from birth to 1 year are given a daily supplement containing 8.5 to 10 micrograms of vitamin D. This applies whether a baby is exclusively or partially breastfed.

Babies having 500ml or more of infant formula each day do not normally need an additional vitamin D supplement because infant formula is already fortified.

Your health visitor can advise you about suitable vitamin drops.

Why Is Breast Milk Beneficial?

Breastfeeding has a number of recognised health benefits.

Breast milk provides nutrition specifically suited to babies and helps protect them from certain infections. The NHS also recognises longer-term health benefits associated with breastfeeding.

Breastfeeding can be beneficial for mothers too.

But it's important not to turn those benefits into pressure.

How a baby is fed can depend on many different circumstances. Some mothers breastfeed exclusively, some express, some combination feed and others use formula.

Feeding your baby isn't a measure of how good a mother you are.

Does Your Diet Affect the Quality of Your Breast Milk?

You do not need a special diet while breastfeeding.

Rather than concentrating on individual "superfoods" or following a restrictive breastfeeding diet, NHS guidance recommends eating a healthy, varied diet.

That can include fruit and vegetables, wholegrain or higher-fibre carbohydrates, protein foods such as beans, pulses, fish, eggs and lean meat, and dairy products or suitable fortified alternatives.

And don't forget yourself.

The weeks and months after having a baby can be demanding. Eating regularly and having easy, nourishing food available can sometimes be more realistic than trying to achieve a supposedly "perfect" diet.

What Should You Eat While Breastfeeding?

A useful starting point is variety rather than rigid nutrient targets.

Fruit and Vegetables

Aim for at least five portions of fruit and vegetables each day.

Fresh, frozen, tinned and dried varieties can all contribute.

Higher-Fibre Carbohydrates

Foods such as potatoes, wholegrain bread, brown rice, pasta and cereals provide energy as well as nutrients and fibre.

Fibre can be particularly helpful after birth because constipation is common during the postpartum period.

Protein

Useful sources include:

• beans and pulses
• eggs
• fish
• lean meat
• poultry
• nuts and seeds

Eating a variety of foods is generally more useful than trying to reach precise gram targets for individual nutrients unless a healthcare professional has advised you otherwise.

Dairy and Alternatives

Milk, yoghurt and cheese provide protein and calcium.

If you use dairy alternatives, NHS guidance recommends choosing products fortified with calcium and vitamin D — and with iodine if you're following a vegan diet.

Fish

Fish can be part of a healthy breastfeeding diet.

The NHS recommends aiming for at least two portions a week, including one portion of oily fish, while observing limits for certain types of fish.

Do You Need to Drink Extra Water While Breastfeeding?

Breastfeeding can make you thirsty, so keeping a drink nearby when feeding can be useful.

Water is a simple choice.

You don't need to force yourself through a prescribed number of glasses every day. Drink regularly and respond to your thirst.

Do Breastfeeding Mothers Need Vitamins?

Vitamin D is particularly important.

Current NHS advice is that breastfeeding women should consider taking a daily supplement containing 10 micrograms of vitamin D, particularly during autumn and winter.

Your individual requirements may differ, so speak to your GP, health visitor, pharmacist or another appropriate healthcare professional if you're unsure about supplements or have dietary restrictions.

Avoid assuming that a supplement described as "natural" or "herbal" is automatically appropriate during breastfeeding.

What About Caffeine While Breastfeeding?

Caffeine can pass into breast milk and, in larger amounts, may make some babies restless.

Current NHS breastfeeding guidance recommends limiting caffeine to no more than 200mg a day, particularly while your baby is under six months old.

Remember that caffeine isn't found only in coffee. Tea, green tea, chocolate, cola, energy drinks and some medicines can contain it too.

Can You Drink Alcohol While Breastfeeding?

Alcohol passes into breast milk.

The safest approach is not to drink while breastfeeding, although NHS guidance says an occasional drink is unlikely to harm your baby, particularly if you wait at least two hours before feeding.

Importantly, never share a bed or sofa with your baby after drinking alcohol, because of the association with sudden infant death syndrome (SIDS).

What About Smoking and Breastfeeding?

Stopping smoking is one of the most beneficial things you can do for your own health and your baby's.

However, if you are finding it difficult to stop smoking, the NHS advises that you should not stop breastfeeding because of this. Breastfeeding still provides important benefits.

Your GP, health visitor or NHS stop-smoking service can help you find appropriate support.

Looking After Yourself While Breastfeeding

Nutrition after birth isn't simply about producing breast milk.

You need looking after too.

Try to eat regularly, drink when you're thirsty and accept practical help when it's offered.

Rather than putting pressure on yourself to lose pregnancy weight quickly, give your body time to recover. A balanced diet and gradual return to activity are more appropriate than restrictive dieting, particularly during the early postpartum period.

Our Postpartum Recovery Guide covers the wider physical and emotional recovery period after birth.

Breastfeeding Is About More Than Nutrition

Breast milk provides valuable nutrition, but breastfeeding isn't simply a nutritional equation.

Comfort, attachment, feeding frequency and support all matter too.

If breastfeeding hurts, you're worried about your milk supply, or you're finding feeding difficult, ask for help rather than assuming you need to change your diet.

Read our guide to Breastfeeding: Is There a Right or Wrong Way? for guidance on positioning, attachment, sore nipples and finding breastfeeding support.

Further Reading

Breastfeeding: Is There a Right or Wrong Way?

Breast Milk and Its Changing Colours

Fourth Trimester: The Complete Guide

Postpartum Recovery: The Complete Guide

Written by Primrose + Ginger