As a breastfeeding mom, it's essential to ensure you're getting the necessary nutrients to support your own health and the health of your baby. Here are some essential vitamins and nutrients that breastfeeding moms may need:

1. **Folic acid**: This vitamin is crucial for preventing birth defects and supporting cell growth. The recommended daily intake is 400-800 micrograms (mcg).
2. **Iron**: Iron is essential for replacing the iron lost in breast milk. The recommended daily intake is 9-10 milligrams (mg).
3. **Calcium**: Calcium is vital for bone health and milk production. The recommended daily intake is 1,000-1,300 milligrams (mg).
4. **Vitamin D**: Vitamin D helps with calcium absorption and bone health. The recommended daily intake is 600-800 International Units (IU).
5. ** Omega-3 fatty acids**: These healthy fats support brain development and may also help with postpartum depression. The recommended daily intake is 250-500 milligrams (mg).
6. **Probiotics**: Probiotics can help with digestion, immune system function, and may also reduce symptoms of postpartum depression.
7. **Vitamin B12**: This vitamin is important for energy production and nerve function. The recommended daily intake is 2.6 micrograms (mcg).
8. **Zinc**: Zinc is essential for immune function, wound healing, and protein synthesis. The recommended daily intake is 11-12 milligrams (mg).
9. **Iodine**: Iodine is crucial for thyroid function and milk production. The recommended daily intake is 290 micrograms (mcg).
10. **Vitamin K**: Vitamin K helps with blood clotting and bone health. The recommended daily intake is 90 micrograms (mcg).

Some breastfeeding-friendly foods that can provide these essential vitamins and nutrients include:

* Dark leafy greens (iron, calcium, vitamin K)
* Fatty fish (omega-3 fatty acids)
* Fortified dairy products (calcium, vitamin D)
* Legumes (iron, zinc)
* Nuts and seeds (vitamin E, magnesium)
* Whole grains (fiber, B vitamins)
* Lean meats (protein, iron)

In addition to a balanced diet, consider the following supplements:

* Prenatal vitamins: Many prenatal vitamins are designed for breastfeeding moms and contain essential nutrients like folic acid, iron, and calcium.
* Omega-3 fatty acid supplements: If you're not getting enough omega-3s from your diet, consider a supplement that contains DHA and EPA.
* Probiotics: Probiotic supplements can help with digestion and immune system function.
* Vitamin D supplements: If you're not getting enough vitamin D from your diet or sunlight exposure, consider a supplement.

Remember to consult with your healthcare provider before taking any supplements, as they may have specific recommendations or contraindications for breastfeeding moms.