Vitamin C matters while you are breastfeeding, but more is not better. Here is how much you actually need, where to get it from food, and why high-dose supplements are a poor idea.
Table of Contents
How vitamin C gets into breast milk
Vitamin C passes into breast milk, and your diet affects how much is there. Looking after your own intake is therefore part of looking after your baby’s nutrition too.
How much vitamin C do you need?
The official recommended daily intake for breastfeeding women is about 120 mg per day. That is higher than the 75 mg per day recommended for women who are not breastfeeding, because some of what you take in goes into your milk.
Food usually covers it
Most mothers reach the recommended amount easily from food. Rich sources of vitamin C include citrus fruits, peppers, kiwi, strawberries, tomatoes and potatoes, so an ordinary varied diet with fruit and vegetables will normally cover what you need.
The upper limit, and why high doses are not better
The tolerable upper limit for adults is 2,000 mg per day. That is a safety ceiling, not a target. High-dose supplements can cause diarrhoea, nausea and stomach cramps in the mother, and digestive upset in the baby. Taking far more than the recommended amount does not improve the quality of your milk.
Thinking about a supplement?
If you are considering a vitamin C supplement beyond a normal multivitamin, check with your doctor first. They can advise on your own situation, and for most mothers the simpler answer is vitamin C from food.
This article is general information only and is not medical advice. Please consult a healthcare professional for personal advice.