Your Milk Isn’t Lacking Nutrients — But You Might Be: The Truth About Postpartum Depletion and Breastfeeding Nutrition

Let’s talk about something most moms never hear clearly enough:Your milk is not “deficient.” It’s incredible. Your body knows how to make exactly what your baby needs - and it will do it no matter what it costs you.

The problem? When nutrients start running low, your body doesn’t stop the milk. It mines them from you. From your liver, adrenal glands, muscles, teeth, thyroid, even your bones.

So while your baby’s milk stays nutrient-rich, your own reserves quietly deplete. That’s why so many postpartum women feel the way they do: exhausted, foggy, anxious, achy, or hair shedding more than they expected.

And before you start blaming yourself — please don’t.This isn’t your fault. It’s the postpartum chaos: cold leftovers, skipped meals, coffee instead of breakfast, and barely enough time to sit down, let alone eat enough protein.

What’s Happening in Your Body?

Breastfeeding doesn’t just burn calories — it uses up nutrients faster than pregnancy ever did. You’re literally transferring iron, protein, calcium, iodine, and trace minerals into your milk every single day.

Without enough replenishment, your body has to borrow from its own storage to keep up. That’s why feeling “off” months after giving birth isn’t just hormones — it’s biochemistry.

The Nutrients Most Moms Run Low On

🩸 Iron – for oxygen transport and steady energy

🧬 Zinc – supports milk supply, healing, and immune health

💊 B12 – supports energy, mood, and let-down reflex

🦴 Calcium – needed for milk production and bone strength

🧠 Iodine – supports thyroid health and your baby’s brain

🌞 Vitamin D – regulates mood, immunity, and calcium balance

🐟 Omega-3s (DHA + EPA) – protect your mood and your baby’s brain

🧘‍♀️ Choline – crucial for brain development and reducing inflammation

🥜 Selenium – protects thyroid and helps detox pathways

🥚 Protein – the foundation for milk production, mood, and recovery

How Much Protein Do You Actually Need?

Here’s where most moms fall short - even those who eat well! During the first year postpartum, you need about 1.7–1.9 grams of protein per kilogram per day.

That’s roughly 120–135 grams per day for a mom weighing 160 lbs.(Yes, that much!)

Adding a daily protein shake - 25–35g per serving - can make a huge difference, especially when meals get skipped or eaten one-handed.

Supplements That Make a Real Difference

Keep taking your prenatal or postpartum vitamins — but make sure it’s a good one:

• B12: Look for methylcobalamin, not cyanocobalamin.

• B6: Look for P-5-P (active form).

• Folate: Choose L-methylfolate (Quatrefolic®) instead of folic acid.

• Iodine: You need about 500 mcg daily — through kelp flakes, iodine drops, or a high-quality supplement.

• Iron: If you’re low, pair iron-rich foods (like lentils, red meat, or beans) with vitamin C foods (like bell peppers, citrus, or tomatoes). It can triple absorption.If you need an iron supplement, choose Iron Bisglycinate (Ferrochel®) — it’s gentle and highly absorbable.

What “Optimal” Labs Look Like?

You deserve more than “you’re fine” from your labs. There’s no official postpartum or breastfeeding reference range - and that’s a problem. You grew a human from scratch and are now feeding one exclusively with your body. “Normal” labs aren’t always optimal for that level of demand.

Here’s what we look for:

• Hemoglobin: 13.5–14.5 g/dL

• Ferritin: 70–90 ng/mL

• B12: >800 pg/mL (upper 25%)

• Serum Iron: >110 mcg/dL

• Vitamin D: 60–80 ng/mL

  
  

If yours are below these — that’s your body whispering for help.

You Don’t Have to Figure This Out Alone

Postpartum depletion is common, but it’s absolutely fixable.Your body can recover. Your energy, mood, and hair can all come back - when you give your body what it’s giving away every day.

At Inland Lactation we specialize in:

• Functional bloodwork reviews that look beyond “normal” ranges

• Pregnancy and postpartum nutrition education

• Personalized supplement and food plans that rebuild your reserves without affecting milk supply

  
  

If you’re realizing your body has been giving more than it’s getting - we can help you restore balance. You’re already doing the hardest job there is. Let’s make sure your body has what it needs to keep up.

Schedule a breastfeeding or prenatal nutrition visit! We’ll check your labs, your diet, and your energy — and help you feel like you again. Our team is here for you, and would be honored to support you.

We accept most insurances as well!

👉 Reach out today and let us know what you need! CONTACT US