Why You Shouldn’t Stop Supplementing Postpartum

The moment you become pregnant, you start to think about how your lifestyle could impact your baby's health—debating that extra cup of coffee, taking your prenatal religiously, and doing your best to eat healthy. You do what you can to best support your pregnancy, including taking high-quality supplements. Supplements are not only for pregnancy, though. Many mothers stop too soon, not realizing how crucial supplementation is for postpartum recovery.

Postpartum looks different for every woman, but nearly everyone has barriers that make nourishing oneself hard as a new mom. These barriers, like lack of consistent sleep and all the demands on your body and energy, make it harder to take care of yourself. It then becomes more difficult to replenish your nutrient stores and support your overall vitality. This is why continuing to supplement when you are postpartum is so key. 

What is Postpartum Depletion?

While “postpartum depletion” isn’t recognized as a specific diagnosable condition, it is well-recognized that many women do not feel well or healthy in the days, weeks, months, and sometimes even years after having a baby. The cause of postpartum depletion is multifactorial—we know that many women are not getting access to the care they need when they are postpartum, whether that means appropriate postpartum follow-up care, access to lab testing (especially for postpartum thyroid concerns), support for postpartum mood disorders, or other types of care and support. These nutritional, lifestyle, and environmental factors can take a significant physical and emotional toll on new mothers. 

Essentially, postpartum depletion can be defined as the physical, emotional, and psychosocial impacts on a woman after giving birth.

Postpartum depletion symptoms include:

• Fatigue
  
• Hair loss or slow growth
  
• Digestive issues
  
• Brain fog
  
• Low libido 
  
• Physical aches and pains 
  
• Poor wound healing
  
• Lowered immune function 
  

Nutritional Demands During the Postpartum Period

Pregnancy, postpartum, and lactation are the most nutritionally demanding periods of a woman’s life. Yet, in the US, we haven’t given this time period the attention and care it deserves.

Why Nutritional Needs Increase Postpartum

Pregnancy, postpartum, and lactation are some of the most nutritionally demanding periods of a woman’s life. Yet here in the US, we haven’t given this time the attention and care it deserves.

Why Nutritional Needs Increase Postpartum

In fact, a woman’s energy and nutrient requirements are higher in the days and weeks following labor and delivery than during pregnancy. This is because during your postpartum recovery, your body is:

• Replenishing energy and nutrients lost during labor, including calcium, vitamin B6, and folate
  
• Healing wounds and repairing connective tissue
  
• Restoring hormonal balance and skin elasticity
  
• Shrinking the uterus back to its normal size
  
• Supporting milk production if you’re nursing (if you are nursing, your baby is relying solely on your milk and nutrient stores)
  

If you couldn’t consistently take a high-quality prenatal during pregnancy, or if your prenatal didn’t offer a full range of nutrients, your body may have used up more of its stores than expected. This can contribute to symptoms of postpartum depletion, like fatigue. Taking a well-formulated prenatal—ideally before, during, and after pregnancy—can help support your recovery and energy levels.

Postpartum Nutrition and Supplementation for Breastfeeding Mothers

If you’re nursing, it’s even more vital that you replenish nutrients after birth. A breastfeeding mother's diet and supplementation can directly influence the concentration of certain nutrients in breast milk.

Key nutrients critical for both the mother and baby in a nursing dyad include:

• B-vitamins (energy metabolism)
  
• Vitamin A (immune function and skin health)
  
• Vitamin D (bone and immune support)
  
• Omega-3 fatty acids (brain development)
  
• Choline (cognitive development and nervous system support)
  
• Zinc, selenium, and iodine (cellular function and metabolism)
  

How to Support Your Body Postpartum

Great nutrition during the postpartum period is essential. Not only is it key that you get enough macronutrients (like protein) during this time, but your body also needs to replenish your micronutrients (like calcium, magnesium, and zinc). Postpartum recovery requires a broad range of nutrients to restore your body's balance, support tissue repair, and maintain energy levels. Great nutrition will also help you feel healthier and happier as a mom. 

For postpartum nutrient support, continue to take a prenatal vitamin (for at least 6 months after giving birth) and eat a diet that prioritizes whole foods. This will help replenish and support your increased nutrient needs and support a healthy milk supply. Focusing on high-quality supplements and nutrient-dense foods postpartum will also help your body recover more quickly.

Key Nutrients Essential for Postpartum Recovery

1. B Vitamins – Support energy metabolism and brain health.

Food sources: Eggs, leafy greens, whole grains, legumes, and poultry.

2. Vitamin D – Strengthens bones and immunity.

Food sources: Fatty fish (like salmon), dairy,  eggs

3. Choline – Supports metabolism, brain development, and mood.

Food sources: Eggs (especially the yolk), chicken liver, and soy products

4. Omega-3 fatty acids – Enhances mood and supports infant brain health.

Food sources: Fatty fish, chia seeds, flaxseeds, and walnuts

5. Collagen – Aids in tissue healing and skin elasticity, can be a good source of protein

Food sources: Bone broth, chicken skin, fish, and connective tissue-rich cuts of meat

6. Probiotics – Improves digestive health and infant microbiome.

Food sources: Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso

7. Iron – Helps replenish blood loss from childbirth and prevent anemia.

Food sources: Red meat, poultry, beans, lentils, tofu, spinach

Dietary Recommendations for Postpartum Mothers

Focus on eating foods rich in protein, fiber, healthy fat, iron, B12, collagen, glycine, omega-3 fatty acids, iodine, and choline. Prioritize:

• Lean proteins, found in chicken, fish, eggs
  
• Healthy fats, found in avocado, olive oil, fatty fish
  
• Iron-rich foods, like red meat, leafy greens, organ meats
  
• Calcium and magnesium sources like dairy, seeds, tofu
  
• Omega-3-rich foods like salmon and sardines
  
• Fiber and complex carbs like fruits, veggies, and legumes
  

Whole foods, including lots of leafy greens, fiber-rich fruits, and a few good sources of protein, are essential to your body's recovery. You can also add “warming” spices that support digestion, like turmeric, cinnamon, and ginger. 

Since our modern lives as moms can be so busy, find healthy meal shortcuts. Meal delivery services or Meal Trains (where communities come together to organize meals for each other) can help. The same goes for frozen veggies, premade broth, slow cooker, sheet pan, or pressure cooker meals. Do what's best for you and your needs.

The Role of Supplements in Postpartum Health

Even with the best intentions (and meal prep that’s on point!), getting everything you need postpartum from food alone can be challenging. While whole foods should absolutely be your foundation, high-quality supplements help fill the gaps—especially when appetite, digestion, or life’s general ups and downs make it hard to hit your nutrient targets daily.

Taking supplements postpartum can prevent nutrient deficiencies after birth. Some research indicates that omega-3s could support postpartum mental health.

Consider Needed’s Fourth Trimester Plan, which takes the guesswork out of knowing what you need to support your nutrient stores after birth.

Postpartum Vitamins and Supplements FAQ

How long should I continue taking prenatal vitamins postpartum?
Continue taking prenatal or postnatal vitamins for at least six months to a year after birth or until you stop breastfeeding, whichever comes first. This helps replenish essential nutrients depleted during pregnancy, birth, and lactation, supporting both your recovery and your baby’s development.

What’s the difference between prenatal and postnatal vitamins?
Prenatal vitamins are designed to support your body during pregnancy with nutrients that help both you and your growing baby. Postnatal vitamins, on the other hand, are tailored to support recovery, energy, and (if applicable) breastfeeding after birth. That said, most high-quality prenatal vitamins are still a great choice for postpartum moms, especially in those early months when your body is healing and your nutrient needs remain high.

Can I get all the nutrients I need from food alone postpartum?
It’s possible, but it may be difficult based on your individual recovery journey and other factors like sleep deprivation and the overall demands of motherhood. Supplementing when you are postpartum can be a powerful safety net for your body. 

What are the risks of stopping supplementation too soon?
If you're feeling good, it can be tempting to stop postpartum supplementation, but doing so too early could still lead to postpartum depletion in the form of anemia, mood struggles, thyroid and hormone imbalances, and other nutrient gaps. 

What supplements are safe to take while breastfeeding?
It depends on the supplement, but in general, most prenatal vitamins, omega-3s, vitamin D supplements, collagen, and probiotics are all wonderful supplements to take when you're breastfeeding. 

Should I test my nutrient levels postpartum?
It's easy to ignore symptoms like fatigue, but if you consistently feel tired, depleted, or unwell, you may want to check your nutrient levels. Ask your doctor or midwife to test your iron levels and vitamin D and run a full thyroid panel, among other tests.

Can I over-supplement postpartum?
Yes, it's definitely possible to over-supplement postpartum, which is why it's so important to take high-quality, third-party-tested supplements. More isn't always better. 

What can I do if I struggle to remember to take supplements?
We suggest habit stacking! Link taking your supplements to something else you do every day, like brushing your teeth or doing your morning stretches. You can also place them into a fun pill organizer to ensure you take the appropriate daily dose.