These nutrients all serve critical roles in supporting a mother’s recovery, immune function, and mental health during the postpartum period. For breastfeeding mothers, many of these nutrients also contribute to the baby’s development, particularly brain health, immune system, and growth. Ensuring adequate intake through diet or supplementation is key to postpartum recovery and overall well-being.
iron
Benefit: Arguably one of the most essential nutrients after birth (and during pregnancy). It's common in childbirth to have blood loss, and if iron is not replenished, this can lead to anemia. Iron also supports energy levels and immune function, both of which are vital during the postpartum period, especially when the body is recovering.
Sources: Red meat, leafy greens, legumes, and dried fruits.
calcium
Benefit: Important for maintaining bone health, especially after childbirth when the body might have lost calcium to support the baby’s bone development during pregnancy. Calcium also plays a role in muscle function, nerve transmission, and hormone secretion. Postnatal women may be at risk of bone density loss, so adequate calcium intake is key.
Sources: Dairy products, leafy greens, almonds, and tofu.
VITAMIN D
Benefit: Helps the body absorb calcium, supporting bone health for both the mother and baby. Vitamin D also plays a role in immune function and can help improve mood and reduce the risk of postpartum depression. Adequate vitamin D levels are essential for breastfeeding mothers, as it supports the baby’s bone health
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Sources: Sunlight, fortified dairy or plant milks, fatty fish, egg yolks, and supplements (especially in areas with limited sunlight exposure).
omega 3 fatty acids
Benefit: Omega-3s, particularly DHA (docosahexaenoic acid), are important for brain health, mood regulation, and overall recovery. They also support the development of the baby’s brain if breastfeeding. Postnatal women with sufficient omega-3 levels may experience improved mood and reduced risk of postpartum depression.
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Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and omega-3 supplements (algal oil for plant-based sources).
MAGNESIUM
Benefit: Magnesium is vital for muscle relaxation, reducing cramps and headaches that are common post-birth. It also helps with mood regulation, reducing the risk of postpartum anxiety and depression. Magnesium is also crucial for proper bone and cardiovascular health.
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Sources: Nuts, seeds, leafy greens, whole grains, legumes, and avocados.
CHOLINE
Benefit: Essential for brain function and development, choline is particularly important during breastfeeding, as it supports the cognitive development of the baby. It also helps maintain liver function and assists in fat metabolism. Postnatal women may also use choline to support cognitive health and reduce the risk of neurological conditions.
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Sources: Eggs, liver, meat, fish, soybeans, and cruciferous vegetables (like broccoli, cauliflower & kale).
IODINE
Benefit: Crucial for thyroid health and hormone regulation. Iodine supports the production of thyroid hormones, which are involved in metabolism and energy levels. Postnatal women, especially those breastfeeding, need adequate iodine to support their own thyroid function and the baby's development.
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Sources: seafood (cod, haddock, halibut), dairy products, and seaweed (like kelp, nori or kombu).
VITAMIN B12
Benefit: Supports the production of red blood cells, which can help prevent anemia during the postpartum period. B12 is also crucial for neurological function and energy production. Women who are breastfeeding need B12 to support their baby’s brain and nervous system development.
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​Sources: Animal products like meat, fish, dairy & eggs.
ZINC
Benefit: Zinc plays a key role in immune function, wound healing (important for recovery after childbirth), and cell division. It also supports healthy skin and hair, and adequate levels of zinc can aid in postpartum recovery and breast milk production.
​Sources: Meat, shellfish, legumes, seeds, nuts, dairy, and whole grains.
VITAMIN A
Benefit: Supports immune function, skin health, and vision. Postnatal women benefit from vitamin A in aiding tissue repair and healing, and it also helps in the production of breast milk. It’s vital for the growth and development of the baby if breastfeeding.
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Sources: Liver, dairy, eggs, and orange or yellow fruits and vegetables (like carrots, sweet potatoes, and pumpkins).
VITAMIN C
Benefit: A powerful antioxidant that helps repair tissues and heal wounds, especially important after childbirth. Vitamin C also supports immune function and enhances the absorption of iron, helping to prevent anemia. It’s crucial for collagen production, which aids in the healing of skin, tissues, and blood vessels.
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Sources: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes.