Key Nutrients for Postpartum Health

During pregnancy, we get a lot of support and information on how and what to eat, but what about after the baby comes? Unfortunately, this is not a well-covered topic, which finds a lot of new moms struggling with not only the demands of motherhood but a depleted body.

Pregnancy and labor put a lot of strain on the body and knowing how to nourish your body is important for recovery and overall wellness.

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Why is nutrition so important after having a baby?

The body just went through this amazing process of growing a human from scratch. Plus, the body has a wonderfully designed mechanism that makes sure that everything goes to the baby first during development and you get what is left over.

If your diet is lacking in nutrients or full of empty calories, sugar and salt; you aren’t helping the body to properly recover. This can lead to feeling even more tired, stressed, burnt out, anxious and irritable during the postpartum period. (this can be up to a year, not just 6 weeks).

Another thing to be mindful of is your thyroid health. The thyroid plays such a big part during pregnancy and if not looked after, can get quite depleted in the months following the arrival of your baby. Most functional medicine providers recommend getting your thyroid tested 3-6 months postpartum to see where you are at and to address any possible issues. 

Nutrients to Focus On

In general, you want your diet to be full of foods that are worth their weight (and calories) in nutrients. Empty calories like soda, sugar, candy, baked goods and chips should be minimal. Although you can supplement with some of the following nutrients, it is always best to get as much as you can from whole foods. 

Protein

The benefits of protein go beyond helping the body repair after the legwork of childbirth. Protein is made up of amino acids needed for neurotransmitters, which the body burns through with sleep deprivation and added stress. Neurotransmitters can help you feel calm, relaxed and level-headed. Plus, most proteins are chock-full of energizing B-vitamins, which are key for keeping up with the demand of new motherhood.

Sources: eggs, lean meats, wild-caught fish, lentils, beans, tempeh, hemp protein or fermented pea protein powder, goat milk whey protein powder

Magnesium

A key nutrient for your nervous system and also helps in relaxing our muscles which tend to be sore/tense from holding the new babe. Magnesium can also help with sleep issues and improve sleep quality. If supplementing, makes sure you are using a magnesium glycinate or malate. 

Sources: cacao powder, swiss chard, almonds, quinoa, spinach

*Cacao powder does have some caffeine in it so be mindful using it if breastfeeding and for those who have a sensitivity to caffeine.

Omega 3 Fats

Not only is this important for balancing hormones (which go through a rollercoaster postpartum), but it is a key nutrient especially for those who are breastfeeding. Omega 3’s help with inflammation and have shown to be beneficial in both mental and emotional health. Fat also helps balance blood sugar and can keep you feeling satiated between meals.

If supplementing with fish oil, make sure it is a high quality brand that is third party tested and molecularly distilled. I like Nordic Naturals or O.N.E Omega from Pure Encapsulation.

Sources: walnuts, salmon, flaxseed, pumpkin seeds, avocado

Vitamin D3

That sunshine vitamin can be extremely helpful to combat any new mama blues but many new mothers are not spending a lot of time outside with their newborn. Increasing vitamin d rich foods or supplementing with vitamin d3 can be helpful for overall mood and sleep (when you can get it;)

Sources: mushrooms, free range eggs, grassfed/cultured butter, Vitamin D3 Supplement

Iron

Iron stores can get depleted after childbirth, especially for those who have a tendency toward anemia. Iron depletion can increase fatigue and anxiety symptoms.

Sources: dried apricots, chia seeds, red meat, spinach, maca root

*Maca Root is an adaptogenic herb that is high in iron and magnesium. It can help with stamina and has also shown to improve libido (which tends to suffer postpartum). It can be stimulating and also can have an impact on thyroid so always consult with your primary care provider before using regularly.

Iodine

A key nutrient for your thyroid and one that a good prenatal should include. It is recommended to continue your prenatal vitamins even after childbirth to get adequate folate and ideally iodine. My personal favorite prenatal is by Thorne and is what I used during my pregnancy and after.

Sources: nori wraps, Brazil nuts, cashews, sardines, salmon, seaweed, cod, sushi, prunes

B-Vitamins

All that sleep deprivation needs some cognitive stimulation! Enter the B vitamins! Most likely your prenatal has a good source of b vitamins in it but you can make sure to include vitamin b rich foods into your diet to help with energy and overall mental clarity.

Sources: nutritional yeast, meat, eggs

FFP Smoothie

This smoothie is still a go-to for me to ensure I get all of the above nutrients in an easy to make a meal. Place all ingredients in a blender and blend on high until smooth.

*Tip: keep a box of greens in the freezer to have on hand for smoothies. This can help make it nice and icy.

Ingredients

2 cups unsweetened non-dairy milk

1 scoop protein powder

1 tbsp chia seeds

1 tbsp ground flaxseed

1/2 frozen banana or 1/2 cup frozen fruit

3-4 large handfuls of spinach/baby kale

1 tsp maca root

1/2 tbsp cacao powder

5 drops Vitamin D3

Other easy meal ideas that combine these key nutrients:

Chia pudding with flax/almond milk, 1 tsp maca, topped with cashews and walnuts

Hummus, avocado slices, sprouts and tomato slices wrapped in Swiss chard

Red lentil pasta marinara topped with grilled chicken, sautéed mushrooms and spinach 

Quinoa bowl with sauteed tempeh, avocado, sliced almonds and nutritional yeast

Salmon sushi roll, miso soup, dark chocolate square (80% or higher)