Breastfeeding and Iron Intake: How Much Is Really Enough?

Iron is a mineral your body—and your baby’s body—needs to make red blood cells, carry oxygen, and keep energy levels up. Your baby was born with a reserve of iron, thanks to you. But that stash doesn’t last forever. So the big question becomes: is your breast milk giving your baby all the iron they need? And are you getting enough to stay healthy and energized while breastfeeding, too?

This guide is here to help you figure out how much iron is really enough—for you and your baby—while you’re breastfeeding.

What’s the Deal With Iron in Breast Milk?

Here’s the good news: breast milk does contain iron, and it’s super absorbable. That means your baby can take in more of it compared to iron in formula or supplements. The catch? There’s just not a lot of it—about 0.35 mg per liter.

That amount is perfectly fine for the first few months because your baby is using their own iron stores built up during pregnancy. But those stores usually run low by around 4 to 6 months. If your baby is only nursing without starting solids or supplements around then, they could start to run low on iron.

Modern practices like delayed cord clamping (waiting 1–3 minutes before cutting the umbilical cord) allow more iron-rich blood to transfer to the newborn, boosting their iron stores and making the low iron in breast milk less of a problem—at least in the first few months.

Does Your Baby Need More Iron While Breastfeeding?

The answer depends on a few things:

Was your baby born full-term and healthy? Great! They likely had solid iron stores to start.
Were they born early or small? Babies who were premature or had a low birth weight usually have smaller iron reserves.
Has your baby started eating solid foods yet? Iron-rich solids like pureed meats or iron-fortified cereals help keep their levels up.

Signs your baby might not be getting enough iron:

Pale skin
Low energy
Slow weight gain
Trouble sleeping

If you’re not sure, talk to your pediatrician. They might recommend a simple blood test to check iron levels or suggest starting iron drops after 4 months if your baby is exclusively breastfed.

Iron Needs for You, the Breastfeeding Mom

Your body went through a lot bringing your baby into the world. If you lost blood during delivery or had low iron during pregnancy, your own iron stores may be running on empty.

When you’re breastfeeding, your body doesn’t lose as much iron (especially if your period hasn’t returned yet). Still, you need to aim for about 9–10 mg of iron daily—or closer to 18 mg if your period is back. If you’re not getting that through food, a supplement can help.

Low iron can leave you feeling:

Tired all the time
Lightheaded or dizzy
Short of breath
More irritable than usual

You don’t have to power through it. It’s not just “new mom fatigue”—it could be your body asking for help. Bring it up at your postpartum checkup.

Breastfeeding and Iron Deficiency

Suppose you are breastfeeding, and iron and other nutrients have been a source of concern. In that case, you need to know that the proper diet of a healthy breastfeeding mom should ideally contain a well-balanced portion of calcium, iron, minerals, and other vitamins.

The cause of concern is that even if you are deficient in iron, breast milk would generally still be nutritious enough. Surprisingly, the mother will face the brunt since she will already be low in iron, and breastfeeding will further deplete her of the nutrient, making her anemic.

Experts in the subject believe it is right for the nursing mother to be concerned about her supplies of iron, especially if iron levels are already low.

Research shows that your age will determine the amount of iron you need when breastfeeding:

Ages 14 to 18: around 10 mg per day
Ages 19 to 50: around 9 mg per day

Tip: It’s always best to get your daily iron from your diet. Taking it as a supplement can upset your digestive system.

Getting Iron From Food: What to Eat

You don’t need a fancy diet to get enough iron, just a few smart choices. There are two types of iron in food:

Heme iron: Found in animal products and absorbed really well by the body
Non-heme iron: Found in plant foods and not absorbed as easily, but still helpful

Top Foods to Boost Iron Levels

Vegetables

Peas
Beans
Dark green leafy vegetables (like spinach)
Pumpkin
Lentils
Kidney beans
Chickpeas

Whole Grains and Cereals

Iron-fortified cereals, pasta, and bread are good sources of whole grains that give breastfeeding moms a solid iron boost.

To help your body absorb non-heme iron, eat fruits rich in vitamin C:

Kiwis
Oranges
Strawberries
Grapefruit juice

Meat

Experts recommend meats for high iron content—especially organ meats like liver, which contain about 5.2 to 9.9 mg of iron per serving. Duck, lamb, and chicken are also great choices.

Eggs

Eggs are a simple and effective source of iron. Try to include at least one a day in your breakfast.

Seafood

Shellfish are packed with iron. A 3-ounce can of clams has around 23 mg of iron, and 3 ounces of cooked oysters contain about 10.2 mg. Sardines are also a great option—3.75 ounces contain about 2.5 mg of iron and offer additional benefits like calcium and omega-3s.

Should You Use Iron Supplements While Breastfeeding?

Some moms and babies need a little extra help. Here’s when to consider iron supplements while breastfeeding:

For babies

Born premature or with low birth weight
Exclusively breastfed beyond 4–6 months
Not eating enough iron-rich solids yet

Your pediatrician might recommend an infant iron supplement (usually liquid drops). They’re safe if used as directed.

For you

You were anemic during pregnancy
You lost a lot of blood during delivery
You’re vegetarian or vegan
You feel unusually tired, dizzy, or weak

Always talk to your doctor before starting any iron supplement, especially while breastfeeding.

When to Get Tested

If you or your baby show signs of low iron, a quick blood test can usually tell you what’s going on.

Ask your doctor or midwife about checking your hemoglobin or ferritin levels (those are markers of how much iron is in your body). For babies, pediatricians typically check iron levels around 12 months—but may do it earlier if there’s a concern.

Catching low iron early can help prevent bigger problems later, like developmental delays in babies or prolonged fatigue in moms.

Quick Recap: What You Can Do

Eat iron-rich foods every day
Pair iron foods with vitamin C sources
Ask your pediatrician about iron drops if your baby is EBF (exclusively breastfed) past 4–6 months
Get your own iron levels checked if you’re feeling worn out
Don’t hesitate to use iron supplements, if breastfeeding, when recommended—your energy and your baby’s development are worth it

FAQs

Can breastfeeding cause low iron in moms?

Not directly. But if your iron was already low after pregnancy or delivery, breastfeeding without enough iron-rich foods or iron supplements can keep you in a low zone.

Is breast milk enough for a baby’s iron needs?

Only for the first 4–6 months. After that, babies need extra iron through solid foods or supplements.

When should I start giving my baby iron-rich foods?

Around 6 months, when they’re ready for solids. Start with iron-rich foods like meat purees or iron-fortified cereal.

Do I need to take an iron supplement while breastfeeding?

Maybe. If you’re eating well and feeling good, probably not. But if you had low iron during pregnancy or are feeling run down, it’s worth checking in with your doctor.

Is formula better than breast milk for iron?

Formula has more iron, but it’s not as easily absorbed as the small amount in breast milk. What matters most is that your baby gets what they need—whether through milk, solids, or supplements.

Can a lack of iron cause hair loss postpartum?

Yes, a lack of iron can cause postpartum hair loss by disrupting the hair growth cycle and leading to excessive shedding, especially if iron stores were depleted during pregnancy or childbirth.

Resources

Find a breastfeeding support group near you.
Milkology Breastfeeding Class – Affordable, video-based online course to help you master breastfeeding at your own pace.

References

Iron — Health Professional Fact Sheet. Office of Dietary Supplements (NIH), U.S. Department of Health & Human Services (2025-09-04)
Covers iron requirements by age and life stage, including during lactation, and discusses absorption and dietary sources. Critical for setting the scientific foundation.
Iron and the Breastfed Infant. Friel, J. — National Institutes of Health PMC (2018). A detailed review of iron levels in breast milk, iron absorption, and when breastfed infants may need supplementation. Excellent source to validate the article’s stance on infant needs.
Iron | Breastfeeding Special Circumstances. Centers for Disease Control and Prevention (CDC) (2025-02-14). Provides clinical recommendations on iron for both mothers and infants, focusing on risk factors and prevention of deficiency during breastfeeding.
Anemia in Breastfeeding Women and Its Impact on Infants: A Systematic Review & Meta-Analysis. Basrowi RW et al. — MDPI Nutrients (2024). Recent meta-analysis that connects maternal iron deficiency to infant outcomes. Strong evidence base for the article’s emphasis on maternal health affecting baby’s iron status.

Tracy

I’m Tracy Behr, a qualified wellness and nutrition coach, breastfeeding advocate, and homeschooling mom of two. For over sixteen years, I’ve been helping mothers navigate breastfeeding challenges through my website breastfeeding-problems.com I combine evidence-based knowledge with real-life experience to help parents feel more confident in their breastfeeding journey. I’ve experienced firsthand that breastfeeding isn’t always as easy as we expect. When I had my babies, I faced my own challenges and quickly saw just how much support and clear guidance moms truly need. That’s why I started this website—to share what I’ve learned, offer encouragement, and help other moms feel less alone on their breastfeeding journey.