By Avni Dalal, ND Welcoming a new baby is a joyful experience, but it also comes with significant physical and emotional demands on a mother’s body and mind. Proper nutrition during the postpartum period is essential to support recovery, support mental health, and provide the energy necessary to care for both mother and baby. In this blog, we go over some of the key nutrients that aid in physical and mental aspects of postpartum recovery and discuss other tips to help you nourish your body. Key Nutritional Components of Postpartum Recovery During pregnancy, a woman’s body undergoes many changes–including increased blood volume, the stretching of muscles and skin, and the loss of essential nutrients through childbirth. Nutrition plays an important role in replenishing these lost nutrients and sustaining tissue healing and energy restoration. Here are some vital nutrients to focus on: Iron, vitamin B12, and folate: Blood loss during childbirth can lead to postpartum anemia. Iron, B12, and folate are considered “blood-building nutrients,” so be sure to include foods like lean meats, eggs, dark leafy greens, and legumes to replenish iron stores and combat fatigue.1 Protein: Protein is crucial for tissue repair, especially for mothers recovering from a C-section or episiotomy. Include a variety of protein sources like poultry, fish, eggs, tofu, beans, and nuts. Omega-3 fatty acids: Omega-3s, especially DHA, are important for brain function, mood support, and for supporting a healthy inflammatory response.2 DHA is also transferred to the baby while breastfeeding; therefore, DHA should be replenished as stores are depleted. Fatty fish like salmon, flaxseeds, and chia seeds are great sources of omega-3 fatty acids. Calcium and vitamin D: These nutrients sustain bone health, which is particularly necessary for breastfeeding mothers, as calcium can be drawn from bones to enhance milk production. Include dairy products if well-tolerated, fortified plant-based milks, and leafy greens. Hydration: Staying hydrated is critical for milk production and overall recovery. Aim for at least 60-80 ounces of water per day and consider electrolytes to replenish nutrients as the body is healing. Herbal teas that promote lactation like fenugreek or anise tea are also great considerations for new moms.3,4 Postpartum Mental Health and Nutrition While physical recovery is important, the emotional toll of motherhood can’t be overlooked either. Postpartum depression (PPD) affects about 1 in 8 to 1 in 4 new mothers, and its symptoms can range from sadness and anxiousness to feelings of inadequacy.5,6 Nutrition can play a supportive role in maintaining mental well-being. Beyond omega-3 fatty acids and vitamin D, which we have discussed above and are known for their mental health benefits, here are two more nutrients that are indicated for aiding postpartum mental health: Flavonoids: Dietary flavonoids are a type of nutrient found in many plant-based foods like berries, citrus fruits, red cabbage, onions, kale, dark chocolate, and legumes. Regularly consuming foods with a high-flavonoid content for a minimum of two weeks has been associated with better moods and lesser anxiety levels in the postpartum period.7 Probiotics: Emerging research shows the gut-brain connection plays a role in mental health. Studies have found that incorporating probiotics for 45 to 90 days in the postpartum period significantly improved mood in new mothers and breastfeeding quality. Consuming probiotic-rich foods like yogurt, kefir, and fermented vegetables can enhance gut health and provide broader benefits for maternal and infant well-being.8 Nourishing Yourself While Caring for Baby In the busy, sleep-deprived days after giving birth, it can be so easy to forget to take care of yourself. Simple strategies can ensure you are getting the nutrients you need: Plan ahead: Prepare nutrient-dense snacks like trail mix, yogurt with fruit, or smoothies you can grab between feeding or diaper changes. Involve your support system: You may have heard the saying “it takes a village,” and this is especially pertinent during this chapter of parenthood. Don’t hesitate to ask friends or family to bring meals or help with meal prep. Nourishing your body with balanced meals can improve your energy levels and mood, provide nutrients for postpartum recovery, and ensure your growing baby is getting the nutrients they need. Consider postpartum supplements: Some women find it challenging to meet all their nutritional needs through a diet alone, especially during breastfeeding. Discuss with your healthcare provider if a postpartum multivitamin, DHA, or other type of supplementation may be beneficial. Addressing Postpartum Depression (PPD) If you are struggling with feelings of sadness, isolation, or extreme fatigue after childbirth, you are not alone. Postpartum depression is more common than people realize, and it’s important to know that help is available. A combination of proper nutrition, professional support, and possible therapy or medication can aid in recovery. Please seek the advice of a healthcare provider to get you the care you deserve. Conclusion: Nourishing Both Body and Mind Postpartum Postpartum recovery is about more than just the physical health; it’s about supporting your mental health and emotional well-being as you embark on this new chapter of motherhood. Nutrition is a key foundational piece of your well-being but it’s also important to practice self-compassion and acknowledge that it’s okay to not have it all figured out. Remember, every mother’s journey is unique, and there is no one-size-fits-all approach to postpartum recovery. References: 1. Jorgensen JM et al. Matern Child Nutr. 2017;13(4):e12394. 2. Mocking RJT et al. J Clin Psychiatry. 2020;81(5):19r13106. 3. Turkyılmaz C et al. J Altern Complement Med. 2011;17(2):139-142. 4. Khalili S et al. BMC Complement Med Ther. 2023;23(1):19. 5. Bauman BL et al. MMWR Morb Mortal Wkly Rep. 2020;69(19):575-581. 6. Roddy Mitchell A et al. JAMA Psychiatry. 2023;80(5):425-431. 7. Barfoot KL. Nutrients. 2021;13(7):2383. 8. Vicariotto F et al. Nutrients. 2023;15(16):3513.
