Postpartum Supplements for New Moms

Whether breastfeeding or not, the postpartum phase is when you can take control of your health and replenish vital nutrients. As a new parent, you may feel like every part of your body has given all its energy and dedication to bringing a new life into the world. But remember, your body played an extraordinary role in creating a human and has tapped into its nutrient reservoirs. Now, it’s your turn to take charge. Your postpartum self-care journey should include fortifying your body with a nutrient-rich diet and restoring depleted resources through targeted supplementation. This blog explores the top postpartum supplements to help you kickstart this healing process.

Why are postpartum vitamins & supplements essential?

Embracing vitamins and supplements during the postpartum period is a nurturing act, particularly when breastfeeding. The physical demands of pregnancy and childbirth severely deplete essential nutrients, including folate, vitamin D, iron, fatty acids, selenium, and calcium, potentially leaving moms with nutritional deficiencies. However, it’s not just about your health; it’s also about providing the best for your newborn. Supplements are crucial in ensuring you and your baby get all the necessary nutrients for optimal health.

What vitamins should I take during postpartum?

While a nutrient-dense diet can help you meet your nutritional demands, a healthcare practitioner may advise you to take supplements after birth to ensure that your nutrient stores are restored adequately, regardless of whether you breastfeed.

Here are our recommendations:

Vitamin D

Vitamin D is highly beneficial pre- and postpartum for both maternal and infant health. It’s important to understand that the amount of Vitamin D in breast milk is directly proportional to the amount of Vitamin D that mothers get from diet, sunlight, and supplements. If the mother does not get enough, both she and the baby will suffer from deficiencies. 

• Bone health – Vitamin D enhances calcium absorption, promoting bone health during the physical demands of pregnancy.
• Immune support – helps mothers fight off infections and illnesses.
• Mood regulation – Vitamin D is linked to mood regulation, potentially mitigating the risk of postpartum depression.

Iron

Iron is an essential postpartum nutrient due to the following:

• Blood loss during childbirth – Iron is a crucial component of haemoglobin (responsible for transporting oxygen). Replenishing iron levels postpartum helps in the recovery from blood loss during delivery.
• Prevention of anaemia – Iron deficiency anaemia can lead to fatigue, weakness, and difficulty coping with the demands of caring for a newborn. 
• Energy production – Postpartum mothers often face physical exhaustion due to the challenges of caring for a baby. Sufficient iron levels support energy production, aiding in recovery and maintaining vitality.
• Tissue repair – Iron is involved in the synthesis of collagen and other proteins essential for tissue repair. This is crucial for the body’s healing process after pregnancy and childbirth.

Collagen

Collagen provides structural support to tissues in the human body, including the skin, bones, tendons, and ligaments. While collagen is crucial for overall health, it can be particularly beneficial postpartum.

• Skin elasticity & repair – It’s no secret that your skin, nails, and hair can suffer during pregnancy and after the baby is born. Collagen helps maintain skin elasticity and firmness, which is important because the skin undergoes significant stretching to accommodate the baby. Supplementation can also help minimise the appearance of stretch marks.
• Connective tissue – After childbirth, the pelvic floor muscles and connective tissues can be stretched or weakened. Collagen is crucial to repair and regenerate these tissues, contributing to overall pelvic floor health.
• Hair growth – Some mothers may experience hair loss after the baby is born. Ensuring adequate collagen intake can support the growth and strengthening of the hair follicles.

Vitamin B

A postpartum supplement with the full range of B vitamins will help you boost your energy and mood while nourishing your baby through chest/breast milk. You can get the below from a high quality Vitamin B complex.

• B6 – Following childbirth, some women may experience mood fluctuations or signs of postpartum depression, and maintaining enough vitamin B6 levels may help with emotional well-being and mood regulation.
• B12 – During pregnancy and postpartum, mothers may require more vitamin B12 due to blood loss. Vitamin B12 enhances red blood cell development, brain function, and DNA synthesis and can therefore prevent anaemia.
• Folate (B9) – Folate is crucial for foetal development during pregnancy and continues to be important after birth. Adequate quantities of folate promote tissue repair, cell division, and DNA synthesis. It is essential for breastfeeding mothers.
• Biotin (B7) – Biotin is essential for healthy skin, hair, and nails. Some women may experience changes in hair and nail quality after giving birth, such as hair loss. Biotin consumption can help them maintain good overall health.

Focus on nutrition, too!

When you include a post-baby vitamin in your routine, it’s equally crucial to focus on maintaining a healthy diet. Your body has been through significant changes, and supplying it with the necessary nutrients for recovery and adapting to your new life as a tired but proud mama is essential.

Prioritising self-care and good nutrition enhances your physical well-being and contributes to your mental health while caring for your little one. Neglecting your health may increase exhaustion, weakness, and mental fatigue. Remember, you can’t give from an empty cup!

We understand that finding meals during baby care can be extremely challenging. However, when possible, aim to consume a balanced, colourful diet. Try and incorporate the following foods to meet your postpartum nutritional requirements:

• Protein sources such as lean meats, legumes, and fish
• Fiber-rich fruits and vegetables
• Iron-containing foods like legumes, red meat, and dark leafy greens
• Calcium-rich options like dairy, dark leafy greens, and legumes
• Folate-packed foods like legumes, leafy greens, and citrus fruits
• Omega-3 fatty acids from fatty fish, walnuts, and seeds

Medical advice

The information provided in this blog is for educational and informational purposes only. Our intention is not to offer medical advice or replace the guidance of healthcare professionals. Every individual’s health needs are unique, especially during the postpartum period. It is strongly recommended that new mothers consult with their healthcare providers before initiating any supplement routine.

Wrap up

Entering the postpartum phase can be scary as your body works hard to bring a new life into this world. It is now up to you to take the initiative and provide your body with the love and nutrients it needs. This blog is all about postpartum vitamins and supplements to help you recover from the wonders (and exhaustion) of pregnancy and childbirth.

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