If you read the advice about fish during pregnancy, you’ll notice that the recommendations while breastfeeding are very similar. That’s because the nutrients in fish—especially omega-3 fatty acids—continue to play an important role for your baby through breast milk.
Why fish still matters
Fish and seafood provide key nutrients such as omega-3 (DHA), vitamin D, iodine and selenium. These support your baby’s brain and eye development, even after birth.
Eating fish regularly while breastfeeding can also help maintain your own nutrient levels.
How much should you eat?
Aim to eat fish 2–3 times per week, and try to vary between different types. Both oily fish (like salmon and mackerel) and white fish are good choices.
What should you be mindful of?
Just like during pregnancy, some fish can contain higher levels of environmental contaminants such as mercury.
- Choose a variety of fish rather than eating the same type often
- Limit fish known to be higher in mercury
- If you eat self-caught fish, be extra mindful of local recommendations
What’s different from pregnancy?
The overall advice is largely the same, but it may feel a bit less restrictive. The focus is still on:
- getting enough beneficial nutrients
- while keeping exposure to harmful substances low
A simple way to think about it
- Eat fish regularly
- Vary the types you choose
- Avoid high-mercury fish
That’s enough to support both your health and your baby’s development.
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