With so much attention focused on preparing for pregnancy and managing the months during, the postpartum phase, often called the "4th trimester", can easily be overlooked. However, this period is nutritionally and emotionally demanding for both mom and baby, and it is essential to pay attention to your body’s needs as you recover.Â
Â
Even if you had a healthy pregnancy and took a comprehensive prenatal supplement, giving birth can still leave you depleted. The need for certain nutrients, especially for breastfeeding moms, continues to rise postpartum. The recovery period can last several months or longer for many, and proper nutrient support plays a key role in ensuring both your physical recovery and mental well-being.
Â
In my clinical experience, many women overlook the vital role of nutrition after childbirth, but replenishing key nutrients is crucial not only for recovery but also for mood stabilization and energy.
Â
Â
RELATED: What to know about magnesium for postpartum
Â
Â
Key nutrients for postpartum healing
Here are the top four healing nutrients to prioritize during the postpartum phase:
Vitamin D: The sunshine vitamin
Vitamin D is an essential nutrient that supports your immune system, bone health, and mental well-being. Low levels of vitamin D have been linked to postpartum depression, fatigue, anxiety, and poor immune function. Research now suggests that a daily intake of 4,000 IU of vitamin D is far more effective than the outdated recommendations of 600 IU. This increased amount ensures higher blood levels, and it is more likely to pass through breast milk, providing your baby with the vitamin D they need.
Â
Food Sources: Fatty fish like wild-caught salmon and sardines, egg yolks, and UV-exposed mushrooms. However, even with vitamin D-rich foods in your diet, it's unlikely you'll get enough through food alone, making supplementation essential.
B Vitamins: The energy boosters
B vitamins play a critical role in energy production, DNA formation, and supporting your nervous system. Of particular importance for postpartum recovery is Vitamin B6, which helps the body produce serotonin, the feel-good hormone. Inadequate B6 levels have been associated with postpartum depression, making it crucial to replenish these vitamins during this time.
Â
Food Sources: Liver, seafood, eggs, leafy greens, legumes, and dairy products.
Iron: Rebuilding blood and energy
Iron is a key nutrient for replenishing the blood lost during childbirth. This is especially important if you had low iron levels during pregnancy or if you follow a plant-based diet. If you're breastfeeding, the iron in your breast milk also supports your baby's thyroid function.
Â
Food Sources: Oysters, liver, red meat, white beans, and leafy green vegetables. For some women, especially those on vegetarian or vegan diets, supplementation may be necessary.
Omega-3 fatty acids: Anti-inflammatory and brain-boosting
Omega-3 fatty acids, especially DHA, are powerful anti-inflammatory nutrients that support both the immune system and mental health. DHA, in particular, is crucial for protecting mothers against postpartum depression. Moreover, breast milk rich in DHA has been shown to promote better brain and vision development in infants.
Â
Food Sources: Fatty fish like wild-caught salmon and sardines, fortified eggs, dairy and certain algae.
Â
RELATED: What to know about omega-3 and pregnancy
Â
The importance of lifestyle factors in postpartum recovery
While nutrition is paramount, other lifestyle factors can greatly impact your recovery and overall sense of well-being during the postpartum phase. Incorporating these elements can help you regain balance, both physically and emotionally.
Find your community
The phrase "it takes a village" rings true in the postpartum period. In my clinical experience, women who have a strong support system in place during the first weeks postpartum tend to recover faster and experience less stress. Whether it’s family, friends, or support groups, having people to help with daily tasks like grocery shopping, meal prep, or caring for the baby so you can rest can make all the difference.
Move your body
Postpartum exercise has numerous benefits, including boosting your mood, improving muscle strength, and accelerating recovery after childbirth. However, it's important to take it slow, especially in the beginning. Walking is a fantastic low-impact exercise that can be done at all stages of postpartum recovery. Be gentle with your body and avoid overexerting yourself in the early stages of healing.
Journaling for mental clarity
In addition to physical recovery, postpartum is a time of emotional adjustment. Journaling can be a powerful tool for self-reflection and emotional clarity. Writing about your experiences, setting intentions, and processing your feelings can enhance self-awareness and well-being during this transition.
Give your body grace and time
Giving birth is one of the most physically demanding experiences a woman can go through, and it’s important to give yourself the time and space to heal. It’s normal for recovery to extend beyond the typical six-week postpartum checkup. Be patient with yourself, both mentally and physically, as you adjust to a new rhythm and routine.
Â
RELATED: Thriving After Birth: Tips to Avoid Postpartum Exhaustion & Depletion
Â
A note from WeNatal on postpartum healing and the role of nutrient support
Postpartum recovery is not just about physical healing but also about emotional and mental well-being. A well-balanced prenatal supplement can provide support where diet may fall short, particularly in areas such as replenishing key nutrients. We recommend taking extra care to ensure that you are meeting the nutritional needs of both yourself and your baby during this critical time.
Â
Supporting your body’s recovery during the postpartum phase is essential for both your health and the health of your baby. Nutrient-rich supplements, like Rest + Digest Magnesium, can aid in calming the nervous system and supporting restful sleep, while WeNatal for Her offers comprehensive support to replenish the essential vitamins and minerals your body needs for recovery. Take the time to nourish yourself, and remember that your health is the foundation of your new family’s well-being.
Â
By focusing on your nutrient intake, establishing a supportive routine, and allowing yourself grace during the postpartum phase, you’ll be better equipped to thrive as you navigate this new chapter. Let WeNatal be part of your recovery journey, supporting you with essential nutrients that can help you feel your best.
Â
RELATED: Your fertility meal plan: A week of healthy, easy recipes
Â
Â
References
DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020;12(8):2333. Published 2020 Aug 4. doi:10.3390/nu12082333
Gaz, M. (2018). The Role of Exercise for Postpartum Depression and Well-being [Master’s alternative plan paper, Minnesota State University, Mankato]. Cornerstone: A Collection of Scholarly and Creative Works for Minnesota State University, Mankato. https://cornerstone.lib.mnsu.edu/etds/761/
Grant WB, Wimalawansa SJ, Pludowski P, Cheng RZ. Vitamin D: Evidence-Based Health Benefits and Recommendations for Population Guidelines. Nutrients. 2025;17(2):277. Published 2025 Jan 14. doi:10.3390/nu17020277
Guideline: Iron Supplementation in Postpartum Women. Geneva: World Health Organization; 2016. BACKGROUND. Available from: https://www.ncbi.nlm.nih.gov/books/NBK379991/
Gur EB, Gokduman A, Turan GA, et al. Mid-pregnancy vitamin D levels and postpartum depression. Eur J Obstet Gynecol Reprod Biol. 2014;179:110-116. doi:10.1016/j.ejogrb.2014.05.017
Khademi K, Kaveh MH. Social support as a coping resource for psychosocial conditions in postpartum period: a systematic review and logic framework. BMC Psychol. 2024;12(1):301. Published 2024 May 28. doi:10.1186/s40359-024-01814-6
Khodadad M, Bahadoran P, Kheirabadi GR, Sabzghabaee AM. Can Vitamin B6 Help to Prevent Postpartum Depression? A Randomized Controlled Trial. Int J Prev Med. 2021;12:136. Published 2021 Oct 19. doi:10.4103/ijpvm.IJPVM_240_19
Lim X, Ang MQ, Foo A, Chng KKY, Koh SSL. Effectiveness of expressive writing therapy for postpartum women with psychological distress: Meta-analysis and narrative review. Int J Gynaecol Obstet. 2025;169(2):485-497. doi:10.1002/ijgo.16019
Â
