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11 Postpartum Vitamin & Supplements Every New Mom Should Have

11 Postpartum Vitamin & Supplements Every New Mom Should Have

Imagine recovering from pregnancy faster.

…More energy

….Better sleep

….And no constipation!

Sounds like a dream, right?

But, wait.

Consider getting tested for Vitamin levels before adding in anything new. And, of course, always consult your doctor before taking anything new.

By the end of this post, you’ll have my favorite vitamins & supplements to optimize hormone balance, energy, sleep, and thyroid health.

So, why do we need more supplements?

I know, I felt the same way. I didn’t think my body needed anything else.

You eat “healthy”, you exercise, you take some adaptogens. So why do you need more pills?

Let’s dive in.

A pregnancy, any pregnancy, can leave the body depleted. And after multiple pregnancies, your body needs deep nourishment. Click To Tweet

Consider why so many women end up with Thyroid problems, Crohn’s disease, or other Autoimmune disorders after pregnancy.

They are lacking, valuable nutrients.

Most of these vitamins are found in your daily multi-vitamin, but personally, I find using higher quality, liquid vitamins to transform your body faster.

Postnatal Vitamins

Here are my favorite nutrients for women after birth.

#1 B-Vitamins

Look for a multi-vitamin that contains a B-complex with methyl-B to support a healthy nervous system and liver detoxification or consider adding in the specific Vitamin B you need.

  • B12
    • Improves the quality of your sleep by resetting circadian rhythms.
    • Dosing: 1,000 mcg under your tongue
  • B9
    • B9 is also called folate or folic acid, is one of 8 B vitamins
  • B6-
    • Have you noticed you wake up startled in the middle of the night? This may be due to cortisol spikes.
    • Dose: Take 50-100 mg before bed to relieve night waking.

#2 Vitamin D3

The sunshine vitamin! Known to support immunity, boost mind and mood, especially for slight depression. It’s also essential for optimizing blood sugar when elevated.

Dose: 2,000 units/day up to 4,000 units/day for 3 months.

#3 Zinc

Zinc is a valuable vitamin for gut health repair and is also proven to shorten symptoms of cold symptoms by a few days. It also is a cofactor for collagen building and repair.

Pro tip: If you take a Zinc supplement on it’s own, make sure you eat something first as it can cause nausea.

Zinc Food Sources:

  • red meats (especially organ meats)
  • pumpkin seeds
  • sesame tahini
  • lentils
  • garbanzo beans
  • cashews
  • quinoa
  • seafood
  • leafy vegetables
  • root vegetables

Dosing: Zinc Citrate 30mg/day or Zinc carnosine to heal gastric inflammation 30 mg/day

#4 Vitamin C

Not only can it reduce the number of colds you have, Vitamin C is a cofactor for Collagen building and repairing; which you need for your pelvic floor and abdominal region rehab after a pregnancy.

Vitamin C Food sources:

  • citrus fruits
  • strawberries
  • rose hips
  • dark leafy greens

#5 Magnesium

Known as the calming mineral and one of the most depleted minerals most people have, 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

#6 Selenium

If you’ve had positive thyroids antibodies prior to pregnancy, you can reduce your risk of postpartum hypothyroidism by 50% by adding in 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

Postpartum Supplements

#1 Collagen

Your pregnancy and birth have probably been one of the most transformative experiences you’ll ever have in your lifetime. Collagen is essentials for rebuilding bones, teeth, skin, join surfaces, and healing the unique injured you’ve incurred due to pregnancy.

After birth, your pelvic floor muscles and your abdominal area and have sustained an injury and need to heal. Eating foods high in collagen can speed healing.

A C-section is the only abdominal surgery where the patient is given no rehabilitation and is sent home with a new baby to care for.- Burrell Education Click To Tweet

Collagen Food Sources

  • Bone broth
  • chopped organ meats like liver
  • Bulletproof Collagen protein powder

#2 Essential Amino Acids

Amino acids are one of the many building blocks to aid collagen repair.

Look for foods with Lysine and Proline that are found in:

  • meat
  • egg whites
  • Vegetarians can seek sources of wheat germ and peanuts

#3 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

#4 Omega 3’s

Omega3 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, boost your mind and mood.

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.

#5 Adaptogens

Are you taking adaptogens yet? These are the life-changing group of botanicals that help us “Adapt around stress.”

If you’re breastfeeding considering starting with these three herbs:

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 level, and nourish the mind and spirit.

Ashwagandha

Referred to as winter cherry, Ashwagandha is considered a Level 1 safe herb to take while breastfeeding. The translation is roughly, “the smell and strength of a horse” suggesting it’s aphrodisiac properties, but I feel your sleep improves immensely allowing you to withstand the whole day with stamina.

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 as a 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.

Conclusion

Optimizing adrenal and thyroid health is essential to restoring your body after birth.

Improving elimination will reduce the number of hormones floating around in your body and gently support liver function so you sleep better and have fewer episodes of PMS and PMDD going forward.

Along with a great nighttime routine, {and sleep routine for the kids}, you can easily return to pre-conception levels of energy and healing.

P.S. >>>Ready to learn more? Join one of my mini-courses: https://taragregorio.com/shop/

 


References:

5 Natural Remedies For Mastitis

5 Natural Remedies For Mastitis

Wondering how to heal mastitis without antibiotics?

Here are my tried and true natural remedies to stop the pain fast.

But, hold on.

Always check with your doctor before using natural remedies if you have allergies or other health concerns.

What is mastitis? Here are 5 signs to look for:

Symptoms of Mastitis

  • fever as high as 104
  • local redness, hard tender inflamed area
  • chills
  • achiness
  • exhaustion

Mastitis Fever

***Fever is usually the key indicator here. The goal is to rest and ask for help. Usually, we are overdoing it and not sleeping.

breastfeeding

5 Herbs for Mastitis Treatment

If you are experiencing recurrent breast infections, you may want to be evaluated for adequate nutritional intake. Have your vitamin levels checked and don’t be afraid to increase them to reduce mastitis and possibly postpartum depression.

#1 Postpartum Supplements

Have your doctor check for vitamin deficiency. Often we are immunity is lowered and we are exhausted. Have them check for:

  • Iron
  • Zinc &
  • Vitamin c

And.. I”ll say it again. Often extreme exhaustion or sleep deprivation is very common. Therefore adaptogens are necessary.

#2 Adaptogens for Stress

Lack of sleep, no help with the kids; Moms with mastitis are usually exhausted and adaptogens can help! postpartumdepression

Look for herbs that are safe to take while breastfeeding.

  • My 2 favorite would be:
  • Ashwagandha (Withania somnifera)
  • Reishi mushroom (Ganoderma lucidum)

 

Plugged duct or Mastitis

Milk ducts can become inflamed, tender, and distended creating a ‘plugged duct’, In mastitis, the plugged duct is accompanied by a fever and infection.

#3 Phytolacca Homeopathy

Homeopathy is fast, safe, and efficient when used correctly. Consider taking phytolacca if your symptoms fit.

Phytolacca 30C

Personally, I liked to take homeopathic medicine when I had mastitis. Along with Echinacea, this helped resolve the inflammation within minutes. If you are having the following symptoms, consider Phytolacca as a remedy. Click here to purchase.

1. Phytolacca: Symptoms

  • Worse: Rising from bed, motion, swallowing hot drinks, cold, change of weather, rainy weather, breastfeeding.
  • Better: Pressure, lying on the abdomen or left side, cold drinks, supporting the breasts (in breastfeeding ailments), bathing, resting, warmth, dry weather.
  • Sore, cracked nipples, which hurt when the baby nurses.
  • Pains radiate from the affected area and the breast is hard and lumpy.
  • The patient may feel heavy with flu-like symptoms, or may have a breast abscess threatening.”

Dosing: Take 2 tablets, wait 20 minutes, take another 2 and you should see improvement.

 

#4 Natural Treatment for Mastitis

Echinacea Tincture

breastfeeding remedies

#5 Ashwagandha Tincture (Withania somnifera)

 

6 Tips to avoid mastitis

  1. Use compresses of hot water, ginger root or chamomile infusion.
  2. Apply a poultice of freshly grated raw potato 2-3x day.
  3. Take 1/2-1 tsp. of Echinacea tincture every 2-4 hours.
  4. For high fever, drink teas of elderflower and spearmint.
  5. To reduce muscle tension drink teas of lemon balm, chamomile, and catnip.
  6. To relieve pain tinctures of crampbark, passionflower, and hops tinctures can promote sleep and relieve pain.

Conclusion

If you’re experiencing mastitis regularly, you may be exhausted. Please consider adding an adaptogen to help you cope with the stress. Herbs & homeopathy can provide great relief and reduce your chances of getting mastitis.

 

Obsessed with natural remedies, Tara Gregorio is a Certified Women’s Herbal Educator located in Cold Spring, NY. She loves helping women reduce their medications with botanicals. Her favorite herbal recipes can be found on Pinterest and Instagram. https://taragregorio.com/
How I healed postpartum anxiety by addressing my gut health

How I healed postpartum anxiety by addressing my gut health

I know what you’re thinking.

How can you reduce anxiety by addressing your gut health?

But…Does this sound familiar?
  • bloating
  • pain with eating gluten or dairy
  • skin eruptions
  • exhaustion
  • seasonal allergies
  • recurring yeast infections
  • achy joints and muscles
  • eczema

Imagine ….

….what if would be like to not have to worry about your digestion so much

…to feel at ease, when you eat out or at your mother-in-laws

…to not have to bring your own food to parties

The interesting part?

We are never taught how to heal our bodies after having children.

There is only one postpartum doctor’s appointment for you, yet there are several for your child.

Why is that?

So, what’s the answer? The 4R approach.

First… click below for your FREE gut health questionnaire.

Click here to subscribe

What is the 4R approach?

This method addresses the underlying causes of gut imbalances and restores harmony, helping to alleviate symptoms and maybe even disease.

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

healing stomach lining

How do you heal your gut?

  • Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  • Get off medications (with Dr.’s approval and replace them with natural remedies ).
  • Reduce your stress with meditation, exercise, and botanicals.
  • Heal your gut lining with the 4R approach below.

1. Remove

Take out what ails you.

The top allergens are:

  • wheat
  • corn
  • eggs
  • dairy
  • peanuts
  • soybeans.

Add in whole grains (like quinoa and rice), organic vegetables, fruit, and healthy fats.

  • Remove allergens for 4-6 weeks {or it may take up to a year to heal your gut if you have an auto-immune disease}
  • Encourage whole, organic foods
  • Consider shopping the perimeter of the grocery store

2. Replace

#1 After 2-4 weeks on the Elimination diet..

#2 Add in bitters

  • I like Urban Moonshine Bitters
    • This will trigger the digestive system to produce digestive enzymes, secrete bile and balance HCI levels in the stomach.
    • Take bitters 10-15 minutes before your meal.
    • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}

3. Reinoculate

Wait 2 weeks on the elimination diet or up to 6 weeks before adding in a probiotic.

Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.

  • Add a good quality probiotic to restore your gut flora. I like Klair probiotics.
  • You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
  • Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using sparingly.

4. Repair

Include the following supplement for 6-weeks or more to repair your gut.

The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
  • Aloe vera
  • Marshmallow root powder
  • DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
    • They are best taken in capsule or extract form, though turmeric can also be added to foods.
      • Do you get heartburn?
        • DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure. DGL licorice is available as chewable lozenges and thus may be the simplest one to give to kids.
        • Klair labs has one here or Pure encapsulation combines aloe, slippery elm, and marshmallow root together!
  • Zinc: 5-10 mg/day for children 4-7 years, 10-20 mg/day for children to age 12, 25-40 mg/day for older children and adults.
  • An antioxidant supplement
    • Look for one containing vitamins A and carotenoids, C, E, and selenium.
    • These are often found in a multivitamin.
    • Pregnant women should get these from their prenatal vitamin only.

Conclusion

If you scored high on the gut health questionnaire, these herbal supplements will help you heal your gut and reduce unwanted digestive issues, along with healing anxiety. Elimination diets alone will not work unless you add in the gut-healing remedies.

Have questions? Send me an email or book a women’s health consultation.

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