5 Nutrients to Prioritize During Postpartum
The postpartum period is a time of massive transformation on every level. It’s a whirlwind of physical recovery, emotional adjustment, and trying to keep your mental health in check while navigating sleep deprivation and figuring out life as a new mom.
Nutritional deficiencies during this time — and let’s be honest, if you grew up on the Standard American Diet (SAD), you’re probably already starting off nutritionally depleted — can make everything feel harder. Fatigue, irritability, postpartum depression, anxiety, and even rage can hit harder when your body isn’t getting what it needs to recover. Addressing these gaps is super important for supporting your body and mind as you navigate early motherhood.
Let’s talk about five key nutrients that postpartum moms are often running low on—and how getting enough of these can help you feel more like you again.
1. Vitamin D: The Happy Vitamin
Vitamin D plays a part in regulating your mood, improving bone health, and boosting your immune system. Postpartum moms are at risk of vitamin D deficiency because 1) many of us don’t get enough sun, and 2) the baby’s nutrient demands. Low levels of vitamin D can mimic depressive symptoms, so it’s important to make sure your levels are within normal range. Boost your levels by getting time in the sun, eating fatty fish and D-fortified foods, or taking a supplement. Be sure to ask your provider about supplementing with vitamin D drops, for both you and your baby. I use Carlson D-Drops for my kids and me.
2. Omega-3 Fatty Acids: Brain Boosters
Omega-3s, especially DHA and EPA, play a key role in brain health and mood stabilization. Omega 3s also support your baby’s brain development. Postpartum moms often have low omega-3 levels, which can contribute to brain fog and mood swings. Add fatty fish, flaxseeds, and walnuts to your diet for a boost in Omega 3s. Again, ask your care provider about taking supplements and giving them to your baby. I like Nordic Naturals.
3. B Vitamins: Energy and Mood Stabilizers
B6, B12, and folate are important for neurotransmitter production and energy. Deficiencies in B vitamins can cause low energy, irritability, and mood instability. Get your B vitamins from leafy greens, whole grains, eggs, and fortified cereals to maintain balance and support recovery. A sublingual liquid B-12 supplement can really help with your mood.
4. Magnesium: Relax and Recharge
Magnesium helps regulate the nervous system and supports muscle relaxation. Postpartum moms often have depleted magnesium levels, which can worsen anxiety and sleep issues. Foods like nuts, seeds, and dark chocolate are great sources of magnesium to help you stay calm and centered. Also, try Natural Calm Magnesium and/or Epsom salt baths.
5. Iron: Rebuilding Strength and Energy
Childbirth and the following lochia phase (postpartum bleeding) often include significant blood loss, which leaves lots of new moms with low iron levels. This can cause fatigue, brain fog, and an increased risk of postpartum depression or anxiety. Low iron levels can mimic depressive symptoms, so it’s really important to get your iron levels up where they should be. Pair it with iron-rich foods like lean meats, spinach, and beans, or talk to your provider about iron supplements like Floradix Iron and Herbs.
Supporting Yourself Postpartum
From placenta pills to a whole-food, nutrient-dense diet, taking care of your body during the postpartum period is non-negotiable. Placenta encapsulation can be a game-changer when it comes to boosting iron and giving your body the energy it needs to recover.
Addressing nutrient deficiencies is just one piece of the postpartum puzzle. If you’re at risk for postpartum depression, anxiety, or rage, it is imperative that you have a postpartum plan in place—one that includes how you’ll eat a healthy diet, get enough sleep, and carve out alone time to recharge.
Some of The benefits of encapsulating Your Placenta
A natural way to replenish iron is through placenta encapsulation, which provides a natural source of iron that’s easier for your body to process and absorb. Research from the University of Nevada, Las Vegas (UNLV) found that placenta capsules contain seven times more iron than dehydrated beef. Consuming six placenta capsules daily can meet 24% of the recommended daily iron intake for breastfeeding moms.
Placenta encapsulation offers a natural solution to combat postpartum depletion while supporting both mental and physical recovery. Taking placenta pills can be a powerful tool for moms looking to address nutrient deficiencies naturally, and help themselves have a smoother transition to motherhood.
Disclaimer: Always check with your healthcare provider before adding new supplements to your routine, as they can interact with other medications or conditions. However, when it comes to placenta encapsulation, most care providers are unfamiliar with the practice, so it’s a good idea to educate yourself and ask the right questions before making any decisions.
