11 Postpartum Vitamin & Supplements Every New Mom Should Take
Imagine recovering from pregnancy faster.
....more energy
....better sleep
... shedding baby weight
....and more focus!
Sounds like a dream, right?
By the end of this post, you’ll have my favorite vitamins & supplements to optimize hormone balance, energy, sleep, gut health, and thyroid health.
First, are postnatal vitamins necessary?
I know, I felt the same way. I didn’t think my body needed anything else but a healthy diet.
The truth is, you lose a lot of blood with a pregnancy. Additionally, if you've had a c-section or medication before the pregnancy - your gut health has been compromised and you'll need to "fill the nutrient gaps" with vitamins until you recover.
Plus, stress! Are you feeling stressed? If so, you burn more vitamins and minerals every day.
And last, if you have the MTHFR variants, called C677T and A1298C.- you may have decreased levels of folate and possibly more postpartum anxiety and depression if you're not supporting methylation. Which means eating the right foods with folate, sweating, or choosing the right supplements for your body.
Let’s dive in.
"A pregnancy, any pregnancy, can leave the body depleted. And after multiple pregnancies, your body needs deep nourishment."
Ready to recover from pregnancy faster? Grab this freebie.
Postpartum recovery supplements
The following supplements are the ones I find lacking in new moms. But, your multivitamin should include everything that you need.
Additionally, if you're struggling with postpartum depression or anxiety - you may need to increase Vitamin D, Omega 3s, and Zinc for a short time until you feel better. Plus, consume a methylated B vitamin in your multivitamin if you have the MTHFR variants.
#1 B-Vitamins
Have you experienced a baby loss in the past? This is one of the signs you may have the MTHFR gene variant and you may need a methylated B vitamin and folate to aid your detoxification or methylation process in your body.
Pro tip: Keep in mind, some people have a negative experience when using methylated vitamins. Read more about it here.
Here are the B vitamins you'll want to ensure you have in your multivitamin.
B12- Cobalamin
B12 Improves the quality of your sleep by resetting circadian rhythms.
Look for B12 sources named: hydroxocobalamin, methyl cobalamin, and adenosyl cobalamin in your daily vitamin.
Pro tip: Take B12 during the day as it may keep you awake at night.
Dosing: 1,000 mcg under your tongue to restore your nervous system
B9- Folate
B9, also called folate or sometimes folic acid, is one of the 8 B vitamins your body needs.
If you have the MTHFR gene expression, Dr. Ben Lynch suggests you consume FOLATE, not folic acid in your supplement and in your diet.
This is important! Dr. Ben Lynch states:" The increase in cardiovascular diseases, congenital birth defects, infertility, and recurrent miscarriages are NOT a result of the MTHFR variant. It is a result of the environmental impact on MTHFR expression. MTHFR is unable to handle the current present-day load. A big factor weighing down MTHFR: Folic acid.
Dosing: If you're struggling with anxiety, check that your multivitamin has FOLATE, not folic acid in it. A daily vitamin should be enough for your body.
B6- pyridoxine
Have you noticed you wake up startled in the middle of the night? Are you dreaming?
The night waking may be due to cortisol spikes. Another way to know if you're lacking B6 vitamins is dream recall.
If you're not dreaming, you might consider adding a liquid B6 for a short time or take a Complex vitamin to be safe.
Pro tip: Take it at night, as a liquid to reduce night waking.
Dose: Take 50 mg before bed to relieve night waking.
Vitamin B food sources:
meat (especially liver)
seafood
poultry
eggs
dairy products
Legumes
leafy greens
seeds
#2 Vitamin D3
The sunshine vitamin.
One study of Iranian women, who wore hijabs and covered their bodies showed:
The level of serum vitamin D was significantly lower in women with postpartum depression, and those with severe deficiency of vitamin D were twice more likely to have postpartum depression. Due to the clothing they where; which affects sunshine and vitamin D absorption rates. ²
Functional medicine doctors are prescribing high doses of Vitamin D3 after birth to reduce postpartum depression.
Pro tip: Have your doctor check your levels and then consider adding in a liquid Vitamin D3 to reduce postpartum depression. Additionally, make an effort to go outside daily for at least 20 minutes without sunscreen so your body can make its own vitamin D.
Dose: 2,000 units/day up to 4,000 units/day for 3 months to decrease depression. Check with your doctor!
Vitamin D food sources:
Cod liver oil.
Salmon.
Swordfish.
Tuna fish.
Orange juice fortified with vitamin D.
Dairy and plant milk fortified with vitamin D.
Sardines.
Beef liver.
#3 Zinc
Zinc carnosine is a valuable vitamin for gut health, collagen building, and repair and it is also proven to shorten symptoms of cold symptoms by a few days. One sign of zinc deficiency may be white spots on your nails.
In one study: Copper levels were significantly higher in women having a history of PPD compared both to non-depressed women and to depressed women without a history of PPD. ³
It has been said, women have 4x the copper levels after childbirth and Zinc can help reduce your copper levels and heal postpartum depression.
Pro tip: If you take a Zinc supplement on its own, make sure you eat something first as it can cause nausea. Have your doctor check your copper levels after birth, then add in a copper-free supplement if you're struggling with depression.
Dosing: Zinc Citrate 30mg/day or Zinc carnosine to heal gastric inflammation 30 mg/day
Zinc Food Sources:
red meats (especially organ meats)
pumpkin seeds
sesame tahini
lentils
garbanzo beans
cashews
quinoa
seafood
leafy vegetables
root vegetables
#4 Vitamin C
Not only can it reduce the number of colds you have, but Vitamin C is also a cofactor for collagen building and repairing; which you need for your pelvic floor and abdominal region rehab after a pregnancy.
Dosing: Look for a liposomal Vitamin C if you are getting sick a lot and have a hard time with digestion.
Dr. Mark Hyman states: Liposomal deliveries bypass the typical absorption constraints in the gut, delivering nutrients directly to the cells for rapid uptake and effect.
Vitamin C Food sources:
citrus fruits
strawberries
rose hips
dark leafy greens
Bell peppers
thyme
parsley
spinach
kale
broccoli
kiwi
acerola cherries,
#5 Magnesium
Known as the calming mineral - think of magnesium when your muscles feel tight and you feel on edge!
It's also one of the most depleted minerals most people have. Our goal is to make sure we don’t keep losing magnesium. So cutting down on alcohol, sugar, coffee, and soda can help. Additionally, soaking your grains, nuts, and seeds can reduce phytic acid - which is depleting our bodies of valuable nutrients.
Magnesium can help reduce constipation, detox the liver, and helps with muscle relaxation; especially during a stressful time like raising small children.
Pro tip: Take Magnesium citrate at night to produce a soft bowel movement in the morning. If you get diarrhea, back off on the dosing and add in Mg Glycinate to total the daily amount.
Magnesium Glycinate is the preferred daily dose form. If you do not struggle with constipation, take Magnesium Citrate at night.
Daily Dose: 300-1200 mg/day
Magnesium food sources:
whole grains and leafy greens
pumpkin seeds, 30g — 156mg.
chia seeds, 30g — 111mg.
almonds, 30g — 80mg.
spinach, boiled, ½ cup — 78mg.
cashews, 30g — 74mg.
peanuts, ¼ cup — 63mg.
soymilk, 1 cup — 61mg.
rolled oats, cooked in unsalted water, 100g — 29mg.
#6 Selenium
Benefits of selenium include: boosting immune function, improving hair and nail health, and supporting a healthy thyroid.
If you’ve had positive thyroids antibodies prior to pregnancy, you can reduce your risk of postpartum hypothyroidism by 50% by adding 200 mg of selenium to your diet.
Food Sources of Selenium
Brazil nuts - Just 1-3 nuts can provide enough nutrients to support your thyroid health.
oysters
mushrooms
fish
sunflower seeds
beef
lamb and chicken
#7 Iron supplements postpartum
If you're feeling exhausted after birth, have cold hands and feet, feel weak, and have really pale skin - you may need more iron!
Have your doctor check your iron levels. If they're low, consider adding in a non-constipating product like Flo radix to raise your levels again.
Additionally; eating meat with vitamin C can help!
Pro tip: If you are struggling with heart palpitations you could have too much iron in your supplements. Check your supplement for the words ferric or ferrous and choose another vitamin source.
Postpartum Supplements
#8 Essential Amino Acids
Amino acids are one of the many building blocks to aid collagen repair and they've been proven to help reduce anxiety!
Essential amino acid food sources:
Look for foods with Lysine and Proline that are found in:
meat
egg whites
Vegetarians can seek sources of wheat germ and peanuts
#9 Probiotics
The gut-brain axis is the specific pathway that involves the neural, endocrine, and immune system.It has been hypothesized that restoring your gut flora can relieve anxiety, alleviate depression, reduce inflammatory cytokines, and reduces HPA axis overstimulation.
Basically; you heal your gut, you’ll heal your mood.
Look for probiotics that contain Lactobacillus and Bifidobacterium species; to reduce the stress response.
Struggling with anxiety and depression?
Bifidobacterium infants and B. long are found to be beneficial in reducing depression, irritability, and anxiety.
Dosing: 1-2 capsules a day with a minimum of 10 billion CFUs daily
#10 Omega 3's
Omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these are found in fatty fish and have been shown to reduce inflammation, protect the nervous system, and boost your mind and mood.
Some doctors even suggest high doses can help eliminate and reduce postpartum depression.
Dose: 850 EPA/200 DHA 1-2 x day
Omega 3 Food sources:
Fish {wild salmon and sardines}
Walnuts
Flaxseeds
grass-fed beef
pasture-raised eggs
If you don’t eat fish, algae-based vegetarian Omega 3 sources are available.
Best medication for postpartum anxiety
#11 Adaptogens
Adaptogne’s are everywhere and it's because they work! They help us prevent burnout in this busy 24/7 life we're living.
Most, if not all, are safe while breastfeeding and they help us adapt to the daily stressors of raising children.
Postpartum breastfeeding supplements
a. Tulsi
Tulsi is the Sanskrit name for the Holy Basil plant and is known today as an adaptogen. It has been used to support a healthy response to stress, maintain blood sugar levels, and nourish the mind and spirit. I love drinking tulsi tea.
b. Ashwagandha
Referred to as winter cherry, Ashwagandha is considered a Level 1 safe herb to take while breastfeeding and becoming very popular with nursing moms.
It's calming, and safe to take all day or at night when you wake up.
Read more about it here:https://taragregorio.com/ashwagandha-while-breastfeeding/
c. Stinging nettle tea
Known as one of the most nutritious herbs for expecting and nursing mothers, Stinging nettles can help boost your nutritional content after birth.
The sting of the nettle disappears when you cook stinging nettles or drink tea. Personally, I love the kiss of the nettles each year, signaling the beginning of Spring.
Dose: Make a cup of stinging nettle tea at night with milky oat tops. Let it steep all night long. In the morning, strain and drink all day.
Consider making The ONE daily tea to keep your body steady all day long and prevent burnout:https://taragregorio.com/theonedaily-tea-blend/
New postpartum depression treatment
If you're struggling with postpartum depression, consider getting your Vitamin D levels checked, as well as copper levels.
In The Present Momma, I teach you how to increase Vitamin D and Zinc to balance your postpartum levels. Join the FREE challenge here to learn more:https://taragregorio.lpages.co/postpartumanxietyrelief/
Supplements for postpartum depression
Use a combination of diet {protein + fat + fiber}, supplements {vitamin D and zinc}, and herbal remedies to heal postpartum depression.
Postpartum hormone balance supplements
Postpartum hormone balance is balancing estrogen dominance. I'll be writing about this more soon!
Conclusion
Ideally, diet is always first with your postpartum recovery but it's so hard to fill the nutrient gaps after birth with everything you have to do. Choosing quality vitamins is essential to restoring your body, mind, and soul while you work on improving your diet and getting more sleep.
Improving elimination {a.k.a. pooping} will reduce the number of hormones floating around in your body and gentle liver support will help improve your sleep, reduce postpartum anger, and help you shed the baby weight fast.
In my studies, I've learned the MTHFR gene is key to postpartum detoxification. Choosing the right vitamin, eating the right foods and keep sweating after birth can help your energy improve and decrease your risk for postpartum depression and anxiety.
Do you have questions about your supplements? Ask them in the comment area below.
xo Tara
References
Optimal nutrition for postnatal recovery and healing Burrel Education
¹ https://www.drbenlynch.com/folic-acid-side-effects/
² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6418338/
³ https://pubmed.ncbi.nlm.nih.gov/17317521/
Optimal nutrition for postnatal recovery and healing Burrel Education
https://www.healthline.com/nutrition/brazil-nuts-benefits#TOC_TITLE_HDR_3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6445894/
