After the birth, before you feel like yourself: A candid conversation with dietitian Lisa Dreher on postpartum nutrient depletion, milk supply, and mood

Pregnancy comes with a full schedule of care, from regular visits and labs to a team checking in on you and your baby. Then the baby arrives, and for many women that care narrows to a single six-week appointment, right when the body is still healing, rebuilding, and often making milk around the clock.

I wanted to talk about what happens in that gap with someone who sees it up close every week. Lisa Dreher, MS, RDN, LDN, wears two hats that make her uniquely suited to the conversation. She's WeNatal's Director of Nutrition and Product Development, and she's a Senior Dietitian at The UltraWellness Center, where she works one-on-one with women in the months after birth.

Lisa was candid about the depletion she sees in practice, the labs she wishes more women asked about, what really moves the needle on milk supply, and how nutrition fits into postpartum mood. And she was clear that this support matters for every mom, whether you're breastfeeding, pumping, formula feeding, or doing a combination.

RELATED: Postpartum nutrition and recovery: How to support your body in the 4th trimester

Postpartum nutrient depletion describes the toll that pregnancy, blood loss at birth, fragmented sleep, and breastfeeding can take on a mother's nutrient stores. Common signs include fatigue that feels out of proportion to sleep, prolonged hair shedding, irritability or low mood, and frequent illness. Regular meals, a continued prenatal, and targeted labs can help guide recovery.

Key takeaways from the conversation

• Postpartum recovery often looks more like a year than six weeks, especially for iron stores and after back-to-back pregnancies.

• Ferritin, vitamin D, B12 (via MMA), RBC folate, and thyroid markers are helpful labs to discuss with your OB-GYN or primary care team.

• Some exhaustion is normal with a newborn, but feeling persistently depleted or progressively worse deserves a closer look.

• Milk supply starts with frequent, effective milk removal, followed by eating and drinking enough. Herbs like moringa and shatavari may be one supportive piece.

• Nutrition is not a treatment for postpartum depression or anxiety, but iron, vitamin D, B6, and DHA are part of the foundation for emotional wellbeing.

RELATED: Thriving after birth: Tips to avoid postpartum exhaustion and depletion

What happens to your nutrient stores after birth?

Raegen: So many women treat the six-week visit like a finish line. What do you wish new moms understood about where their body actually is at that point?

Lisa: I wish more women, and honestly even medical providers, understood that at six weeks they're in the middle of one of the most nutritionally demanding seasons of a woman's life. A mom who looks fine at her six-week check can still be running on empty.

It's rarely one thing. It's a lot of withdrawals at the same time:

• Blood loss at delivery, sometimes a significant amount.

• A healing uterus. The spot where the placenta was attached is a wound roughly the size of a dinner plate.

• Tears or an incision that may need extra healing on top of that, especially after a C-section.

• Fragmented sleep, night after night.

• Breastfeeding, if she's nursing. Making milk takes roughly 330 to 400 extra calories a day and raises the need for nutrients like choline and iodine.

How long does postpartum recovery really take?

Raegen: So if six weeks isn't the finish line, what does recovery actually look like in your practice?

Lisa: With the women I've worked with, it looks a lot more like a year than six weeks, and sometimes longer after back-to-back pregnancies. Iron is the clearest example. If a woman goes into delivery with low stores, or loses a lot of blood, rebuilding them can take months.

What does a dietitian look for first postpartum?

Raegen: When a new mom sits down with you for the first time, where do you start?

Lisa: With her story, because it tells me where to look. I want to know how the delivery went, including any heavy bleeding, a C-section, or a long recovery. I ask how feeding is going, whether this is her first baby and how far apart her pregnancies were, whether she was nauseous for months or eating well the whole way through, and what a real day of eating looks like right now. Those answers become a roadmap for what to test and what kind of nutrition and lifestyle plan makes sense for her.

Unfortunately, by the time most women reach out to me, they've been struggling for months. They held off because they assumed running on empty was normal and that they were supposed to handle it all on their own. That isn't true, and they don't have to.

What postpartum blood work should you ask about?

Raegen: Let's talk labs, because I think a lot of moms don't know what to ask for.

Lisa: Testing is something I recommend often, and I encourage women to bring it up with their OB-GYN or primary care team. The right tests depend on her history, but this is where I most often start.

The thyroid antibodies are worth special mention. Women who test positive for TPO antibodies are at much higher risk for postpartum thyroiditis, an inflammation of the thyroid after birth. It can show up as anxiety and a racing heart early on, then exhaustion and low mood later, which makes it really easy to mistake for "just being a new mom." That's why thyroid health belongs in the postpartum conversation.

Why a "normal" ferritin may not feel normal

Raegen: You've talked before about ferritin being "normal" on paper but not in real life. Can you explain that?

Lisa: Ferritin is the protein that stores iron, so it's one of the best markers of how full your reserves are. A ferritin above 15 is often considered normal, but in my practice, and in my own personal experience, I see a lot of women struggle with energy when ferritin is under 50. And to see improvement with postpartum hair shedding, we often need ferritin as high as 80. Those are my clinical targets rather than official cutoffs, so they're worth discussing with your provider alongside your own labs.

RELATED: Iron and vitamin C for fertility, pregnancy, and postpartum recovery: Why this nutrient pair matters

What are the signs of postpartum nutrient depletion?

Raegen: What are the things you hear from new moms over and over that make you think, "Okay, let's look closer"?

Lisa: A few come up constantly:

• Fatigue that feels disproportionate to sleep. No one expects a new mom to feel well-rested. But if she's getting a longer stretch of sleep and still waking up completely depleted, I pay attention to that.

• Hair shedding that's excessive or continues well beyond the typical postpartum shedding window.

• Mood changes, like feeling more irritable or emotionally depleted than usual.

• Getting sick frequently.

• Brain fog or headaches.

Can symptoms point to a specific nutrient?

Lisa: Sometimes they give us real clues. If a mom tells me she's been chewing ice, feeling lightheaded when she stands up, getting unusually winded on the stairs, or having restless legs, I start thinking about iron. If she's dealing with significant brain fog, numbness, or tingling, I may look more closely at B12, folate, thyroid function, and other nutrients depending on her history.

That's why I don't love chalking everything up to being a new mom. Some exhaustion is completely normal, but feeling persistently depleted or progressively worse deserves a closer look. Sometimes she simply isn't eating enough to support recovery, and other times there's an underlying deficiency or thyroid issue that needs attention.

In short: Fatigue that doesn't match your sleep, lingering hair shedding, irritability, and brain fog are common signs of postpartum nutrient depletion, and labs help confirm what's behind them. For more, see our tips on avoiding postpartum exhaustion.

What does postpartum nutrient repletion look like day to day?

Raegen: "Eat a nutrient-dense diet" can feel impossible with a newborn. What does repletion actually look like in a real week?

Lisa: Honestly, it's less elaborate than people expect. I'm not asking a new mom to follow a complicated meal plan. I want her to have a few simple anchors throughout the day that help her consistently get enough protein, iron, healthy fats, fiber, and overall calories.

• Breakfast: avocado toast on whole grain bread with eggs, or a nutrient-dense smoothie.

• Lunch: leftovers from the night before, like chicken, rice, and vegetables, or a grain bowl with salmon, greens, and beans.

• Dinner: something as simple as a slow-cooker meat dish with sweet potatoes and vegetables, or a make-ahead favorite like postpartum shepherd's pie.

• In between: yogurt, fruit with nut butter, or a handful of nuts to fill the gaps.

What helps when time and energy are especially short?

Lisa: Don't underestimate the basics: stay hydrated and make food easy. If a meal requires a knife and fork and 45 minutes of prep, it's less likely to happen right now.

• Keep a big water bottle and foods you can eat with one hand wherever you feed the baby.

• Lean on one-pot meals, slow cookers, Instant Pots, and a little planning ahead, or a meal delivery service in the early months if it fits your budget.

• If you tend to realize you've gone hours without eating, set a phone reminder to eat every 3 to 4 hours.

How long should you keep taking a prenatal after birth?

Raegen: This is one of the most common questions we get. How long should moms stay on their prenatal?

Lisa: Food should be the foundation, but I recommend continuing a prenatal for at least 3 to 6 months after delivery to help fill nutritional gaps while the body recovers. If you're breastfeeding, you may want to continue at least until you've finished breastfeeding. And if there's a chance you're not done having children, it's best to stay on it ongoing. Here's more on when to stop taking prenatal vitamins.

What if you're formula feeding or combination feeding?

Raegen: I want to make sure moms who aren't exclusively breastfeeding feel seen here, too. How does your advice change?

Lisa: Much less than people think. Your body is recovering from pregnancy and birth no matter how you feed your baby, so the meal anchors, the labs, and continuing a prenatal for at least those first few months all still apply. If you're combination feeding, the milk supply foundations we're about to talk about apply too. Whatever amount of breast milk you're aiming for, the same basics help you get there.

How can nutrition support milk supply?

Raegen: Milk supply is such an emotional topic. When a mom tells you her supply is slipping, what's the first thing you look at?

Lisa: I always start with the mechanics, because no food or herb can outwork them. Supply follows demand, so the more often and the more fully milk is removed, by your baby or a pump, the more you make. My first questions are how often she's feeding or pumping, how the latch feels, and whether anything has changed recently, like a new pumping schedule or a return to work. If there are issues in those areas, I recommend working with an International Board Certified Lactation Consultant (IBCLC), a credentialed breastfeeding specialist. (Here's what one IBCLC shared with us about what affects milk supply.)

Then comes nutrition. The most important thing is to eat enough, and don't try to diet your way back to your pre-pregnancy weight in the first few months. Drink consistently throughout the day, too. Our guide to nutrition for breastfeeding support goes deeper on the food side.

Which galactagogue herbs have the most research?

Raegen: You spent a lot of time in the research when you formulated Milk + Mood. Which herbs held up, and which didn't?

Lisa: Galactagogues are herbs and foods traditionally used to support breast milk production, and the list of popular ones is long. I wanted to look past that list and focus on the herbs with the most promising human research and a reasonable safety and tolerability profile. That research shaped which ingredients went into Milk + Mood, and three stood out:

• Moringa has some of the strongest human evidence among commonly used galactagogue herbs. A 2026 meta-analysis of 14 studies involving 865 breastfeeding women found a significant increase in breast milk production, and a 2025 systematic review of eight randomized trials found increases in milk volume and prolactin, the hormone that signals milk production. Not every trial has been clear-cut. In one well-designed study, the moringa group made more milk, but the difference didn't reach statistical significance. Still, that growing body of human research is one of the main reasons moringa stood out to me.

• Shatavari has a long history in Ayurvedic medicine. In a 2025 randomized, double-blind, placebo-controlled trial, women taking shatavari had earlier breast fullness and significantly greater milk volume at 72 hours than the placebo group, with no adverse events reported. An earlier trial also found increases in prolactin and infant weight.

• Milk thistle contains silymarin, a group of antioxidant compounds studied for lactation. I'll be honest that the human research here is earlier and more mixed. A trial in mothers of preterm infants that paired silymarin with goat's rue found meaningfully more milk, while a trial of silymarin on its own did not. It's typically well tolerated, so I think of it as a supportive piece of the formula rather than the headline.

Overall, herbal galactagogue research is still young, and large reviews rate much of it as low certainty. So I think of these herbs as one supportive layer on top of the fundamentals, never a replacement for them.

Why is Milk + Mood fenugreek-free?

Raegen: I have to ask about fenugreek, because it's the herb everyone recommends first. Why did you leave it out?

Lisa: Just as important as what we added to Milk + Mood is what we kept out, and fenugreek was a deliberate decision for three reasons:

• The effective dose is hard to reach, and side effects are common. The amount that might help is several grams a day, which means an unrealistic number of capsules. In one survey, almost half of mothers taking fenugreek reported side effects, including gassiness in their babies, and digestive upset like diarrhea, gas, and nausea is commonly reported.

• The evidence isn't compelling. Even at those doses, systematic reviews disagree on whether it does much of anything.

• It isn't right for everyone. It may interact with blood thinners, and because it's a legume, women with a peanut or chickpea allergy may react to it.

If you're already taking fenugreek and your supply still isn't where you want it, it's probably not doing what you'd hoped. If your stomach feels fine and your baby isn't fussy, there's no harm in continuing alongside Milk + Mood. I just don't think it's where you'll get the most benefit.

RELATED: Milk + Mood: A postpartum supplement for milk supply, mood, and recovery

How are nutrition and postpartum mood connected?

Raegen: Let's talk about mood. How do you help moms tell the difference between the baby blues and something that needs more support?

Lisa: The baby blues are incredibly common. In the first days after birth, you might cry at a commercial, feel overwhelmed by something that normally wouldn't bother you, or swing from happy to anxious within the same hour. That's usually part of normal postpartum adjustment, and it improves within a couple of weeks.

Postpartum depression and anxiety are different. They're more persistent, can become more intense, and can start interfering with everyday life. Some women feel constantly on edge, unusually irritable or angry, or have scary, intrusive thoughts they can't seem to shut off. And these can show up weeks or even months after delivery, so they deserve attention whenever they appear.

Where does nutrition fit into postpartum mood?

Raegen: Where does nutrition fit into that picture, without putting more pressure on moms who are already struggling?

Lisa: Nutrition isn't a treatment for postpartum depression or anxiety, and I would never want a mom to think she's struggling because she isn't eating perfectly. But nutrition is one piece of the bigger picture, and there are a few things I pay particular attention to:

• Iron. Low iron stores and anemia after birth have been linked to a higher risk of postpartum depression.

• Vitamin B6 is involved in making neurotransmitters, including serotonin, dopamine, and GABA, which play important roles in mood and nervous system function.

• Vitamin D is low in a lot of the women I see, and research has found an association between lower vitamin D levels and depressive symptoms after birth, although the quality of that evidence is still limited.

• Omega-3s, especially DHA, are building blocks for the brain, and during breastfeeding, DHA is transferred to the baby through breast milk.

• Regular meals. Long stretches without food leave a lot of women shaky, short-tempered, and anxious. Eating every few hours steadies more than your energy.

So I think about nutrition as part of the foundation, not the whole solution. A well-nourished body doesn't guarantee you won't experience postpartum depression or anxiety, but making sure you're eating enough and getting the nutrients you need is one more way to support yourself during a really demanding season.

That foundation-first thinking is also how I approached the mood side of Milk + Mood. We included active B6, the P5P form your body can use directly, alongside a standardized saffron extract to support mood and emotional wellbeing during the postpartum period. It's meant to sit alongside rest, connection, and professional care, never in place of them.

What does the research say about saffron?

Raegen: Saffron surprises a lot of people. What made it stand out to you?

Lisa: It's one of the more interesting areas of research right now. In a double-blind trial of 60 breastfeeding mothers with mild to moderate postpartum depression, those taking 30 mg of saffron stigma extract a day for eight weeks saw significantly greater improvement in their scores than the placebo group. It's a single small trial, and saffron isn't a replacement for mental health care, but it's an encouraging finding that I'm watching closely. If you're on an SSRI or another mood medication, talk with your provider before adding saffron.

How should you layer supplements postpartum?

Raegen: A lot of moms ask whether they should switch to a "postnatal" or just keep going with their prenatal. How do you think about layering?

Lisa: I think about the foundation first, and then what actually needs to be added on top. That's why a stack model made the most sense to me. WeNatal For Her provides the broad nutritional foundation, and Milk + Mood layers on top to address some of the specific needs of the postpartum and breastfeeding season, without trying to cram everything into one formula or change everything you've been used to taking. I also pay close attention to the amounts of overlapping nutrients so we're not unnecessarily doubling up. The goal is to be strategic, not to build a huge supplement routine just for the sake of taking more. (For the ingredient-by-ingredient detail, here's what's in Milk + Mood and why.)

Is it safe to take herbs while breastfeeding?

Lisa: I always tell women to run new supplements by their healthcare provider, particularly if they're taking medications, have a medical condition, or have a baby with any special health considerations. Even with herbs that have a history of traditional use and promising research, we don't have the same depth of data that we have for many vitamins and minerals.

And the routine can change after weaning. Once you're no longer breastfeeding, what's transferred through breast milk is no longer part of the equation, so I'd reassess your goals and nutritional needs at that point rather than assuming the same stack makes sense indefinitely.

When should a new mom talk to her provider?

Raegen: For the mom reading this at 3 a.m. and wondering if what she's feeling is normal, when should she stop pushing through and call her provider?

Lisa: Sooner than most women do. I'd reach out to your OB-GYN, midwife, or primary care provider if you notice:

• Fatigue that is getting worse, or that doesn't improve with longer stretches of sleep

• Ice chewing, dizziness when you stand, unusual breathlessness, restless legs, numbness, or tingling

• A racing heart, feeling unusually cold, unexplained weight changes, or hair shedding that keeps going well past the early months

• Low mood, anxiety, or irritability that lasts longer than two weeks or starts interfering with daily life

• Concerns about milk supply, latch, or feeding (an IBCLC can help here, too)

• Plans to start a new herbal supplement, especially if you take medication

What should partners know about postpartum recovery?

Raegen: At WeNatal we always say both partners matter. What would you tell partners reading this?

Lisa: You don't have to have all the answers. It's often most helpful when you take things off her plate so she has time to care for herself. When you can:

• Take over making meals.

• Handle the dishes and the laundry.

• Take shifts with the baby.

That kind of support helps her recover.

What is one thing a dietitian wishes every new mother knew?

Raegen: Last question. If you could tell every new mom one thing, what would it be?

Lisa: That you don't have to wait until you're running on fumes to get support. So many women I work with spent months pushing through, assuming that's what a good mom does. But there's a lot you can do from the very beginning that might help: eating regularly, continuing your prenatal, getting certain nutrient levels checked, and asking for help. Those things early on can spare a lot of struggle later.

Frequently asked questions on postpartum nutrition & recovery

What is postpartum nutrient depletion?

Postpartum nutrient depletion is not a formal diagnosis. It's a term for the drop in nutrient stores that can follow pregnancy, blood loss at birth, fragmented sleep, and breastfeeding. It often shows up as lasting fatigue, hair shedding, brain fog, irritability, and frequent illness, and it's worth discussing with your provider.

What blood work should I ask for after having a baby?

A helpful starting point to discuss with your provider includes ferritin with a complete blood count, vitamin D (25-hydroxy), B12 status through methylmalonic acid, RBC folate, TSH, and free T4. A history of thyroid issues or certain symptoms may call for a fuller thyroid panel.

Can nutrition increase breast milk supply?

Milk supply is driven mainly by how often and how fully milk is removed. Eating enough and staying hydrated support that process, and herbs like moringa and shatavari have encouraging early research for milk volume. A lactation consultant can help identify feeding or pumping factors that food alone can't address.

Should I keep taking a prenatal if I'm formula feeding?

Many dietitians recommend it. Your body is still recovering from pregnancy and birth whether or not you breastfeed, so continuing a prenatal for at least 3 to 6 months after delivery can help fill nutritional gaps. Talk with your provider about the right timeline for you.

RELATED: What affects milk supply: Takeaways from a lactation consultant

A note from WeNatal on postpartum nutrient depletion and recovery

In Korea, a birthday traditionally begins with a bowl of seaweed soup, called miyeok-guk. It's the same soup new mothers eat while recovering from birth, and eating it each year is a way of honoring the person who brought you into the world.

We love that idea, because it speaks to something we believe deeply at WeNatal: the person who gave birth deserves to be cared for, too. In much of the U.S., attention shifts almost entirely to the baby after delivery. Mom gets a single checkup and is left to piece together her own recovery.

We believe the fourth trimester deserves the same thoughtfulness as the nine months before it. That's why we develop postpartum products the same way we develop our prenatals: with research-backed ingredients, doses chosen on purpose, and honesty about what supplements can and can't do. Food comes first, and rest, connection, and professional care matter just as much.

If you'd like a clinician in your corner, every WeNatal subscription includes a free one-on-one nutrition consult with a registered dietitian on Lisa's team. WeNatal For Her keeps supporting your foundational nutrition through postpartum and breastfeeding, and Milk + Mood layers on targeted support for milk supply and mood, or you can take them together. If your labs show you need more iron than your prenatal provides, ask your provider whether Iron+, gentle chelated iron paired with vitamin C, is a fit.

Wherever you are in your recovery, you deserve nourishment, support, and time to feel like yourself again. If you would like to work with Lisa, or any of the UltraWellness Center nutritionists, book a complimentary discovery call here.

This article is for educational purposes and is not a substitute for personalized medical advice. Please talk with your healthcare provider before making changes to your testing, treatment, or supplement routine.

A note from our team: The American College of Obstetricians and Gynecologists recommends mental health screening during pregnancy and postpartum, so you can ask about it at any visit. For free, confidential support 24/7, call or text the National Maternal Mental Health Hotline at 1-833-TLC-MAMA (1-833-852-6262). If you ever have thoughts of harming yourself or your baby, call or text 988 or go to your nearest emergency room.

RELATED: No two breastfeeding journeys are the same