Postnatal Nutrition Calculator
Lactation increases your need for many nutrients — some even beyond pregnancy levels. See how your supplement stack measures up against recommended postnatal targets.
Many people continue their prenatal postpartum, which is a great starting point. Nutrient needs vary depending on whether you're breastfeeding, so always check with your provider!
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Postnatal Nutrient Targets
| Nutrient | Target |
|---|---|
| Vitamin A | 1300 mcg RAE ≤ 3000 mcg RAE |
| Vitamin C | 120 mg ≤ 2000 mg |
| Vitamin D | 15 mcg (600 IU) 100 mcg (4,000 IU) |
| Folate | 500 mcg DFE |
| ↳ Folic Acid | — ≤ 1,000 mcg from supplements |
| Vitamin B12 | 2.8 mcg |
| Calcium | 1000 mg ≤ 2500 mg |
| Iron | 9 mg ≤ 45 mg |
| Iodine | 290 mcg ≤ 1100 mcg |
| Magnesium | 310 mg |
| Zinc | 12 mg ≤ 40 mg |
| Omega-3 (DHA+EPA) | 500 mg ≤ 3000 mg |
| ↳ DHA | 300 mg |
| Choline | 550 mg ≤ 3500 mg |
This tool is for informational purposes only and is not medical advice. Always consult your healthcare provider about your specific supplement needs. Your data is stored locally in your browser and never sent to our servers.