I’m a Vegan/ Vegetarian. Can I Breastfeed? – Mamaway Malaysia

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I’m a Vegan/ Vegetarian. Can I Breastfeed?

Whether you’re a vegan, who completely cuts meat and dairy out of your life, or a vegetarian, who still eats dairy and eggs, this article has everything you need to know as a vegan/ vegetarian breastfeeding mama. 

Can a vegan/ vegetarian breastfeed?

If you’re having the same question in mind, the answer is YES. There’s nothing wrong with being a vegetarian and breastfeeding your child, you just need to make sure you’re not lacking certain nutrients in your diet. See the list below to see what food you should eat more to make sure you’re having sufficient minerals and vitamins in your body so you have enough for yourself and your baby. 

Some people believe that eating meat is essential for breastfeeding mothers and would scold/ recommend you eat meat for the sake of the baby’s health. Those words might affect you and make you doubt if you’re a good mum. Many vegan/ vegetarian mamas would give up breastfeeding and switch to formula powder. These aren’t necessary! You’re doing a good job breastfeeding your baby and no one should stop you from it. You go, mama!

Important Vitamins/ Minerals 

If you’re a vegan mama it is probably you’re missing out on some important minerals from your diet. Check out if you’re having deficiencies in Vitamin B12, Ca, or Zinc and how to increase the intake. 

Vitamin B12 

Vitamin B12 helps to make blood cells, DNA, and give you an energy boost. Since our body doesn’t produce this vitamin ourselves, we will need to take it in food. Vitamin B12 is generally rich in meat, seafood, dairy products, and eggs.

Vegan Mama Solutions

  • Supplements
    There are plenty of Vitamin B12 complex supplements on the market. 
  • Fortified Food 
    Vitamin B12 is added when manufacturing so you can easily take it by eating. Options include fortified cereals, fortified almond milk, fortified coconut milk, fortified soymilk, etc. 


We all know cow’s milk is a perfect source of calcium. If dairy products are not your thing, check these out. 

Vegan Mama Solutions

  • Fortified Food
    Some popular options: fortified soymilk, fortified rice, fortified oat milk, fortified tofu. 
  • Vegetables
    Broccoli, Cabbage, Bok Choy, Kale 
  • Nuts
    Sesame Seeds, Almonds, Black Beans
  • Calcium Supplements 


Zinc is an important mineral to maintain a healthy immune system and metabolism. There are plenty of food sources high in zinc that vegan/ vegetarians mamas should check them out. 

Vegan Mama Solutions 

  • Tofu, Nuts and Seeds, Whole Grains, Avocados, Mushrooms  
  • Fortified Cereals 

Are you a vegan breastfeeding mum as well? Share your breastfeeding story with us!

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