Whether this is your first or fifth baby, the transition period to becoming a new mom can be tough. With so many things to think about and do, mothers often direct the majority of their attention and care towards their baby and any other littles at home, and often neglect to hold space for the care and support they need. While it's commonplace for a mom to put a lot of effort into preparing for the pregnancy and delivery, there is often less planning put into that critical postpartum period to ensure a safe and happy path to recovery.

One area that often falls flat is nutrition. One handed meals and grab and go snacks to feed that ever present postpartum hunger are staples for most new moms. Unfortunately, these are not always the most nutrient dense or diverse options. Proper nutrition is essential to support the healing and recovery process for all moms who have given birth and especially for those who are breastfeeding. Working with a nutritionist before you give birth is a great way to get you set up for success in the postpartum period. You can organize meal plans and prep some healthy, easy to heat and serve freezer options.

In addition to helping with recovery, proper nutrient balance can help mitigate some of the feelings of fatigue, exhaustion, physical and emotional stress which could lead to brain fog, forgetfulness, mood swings and feelings of isolation and sadness. All too often, these experiences are dismissed as normal, or just a phase that mom goes through, but it doesn't have to be that way.

While a food first approach to health is always the way to go, there are a number of vitamins and supplements that may help you get back on your feet and feeling like your best self again! Here are some supplements you may want to consider:

The postpartum period can be a very taxing time on the body so it is important to ensure that in addition to a well balanced diet, you are replenishing any nutrients you might be losing to the baby during this time.


The most critical time for healthy brain development in babies occurs during the third trimester and the first two years after birth, so supplementing all throughout pregnancy and after the baby is born is critical. Omega 3’s continue to support baby’s development and immune system and can also help contribute to mom's healthy postpartum mood and well being. Our bodies cannot naturally produce these essential fatty acids and many moms need to consider continued supplementation as they don’t often get enough from their diet alone.



This is an important time for mom to be healthy and strong, so consuming enough probiotic-rich foods or taking supplements can help strengthen your immunity making sure you are ready to take on another day!




Because this critical nutrient is essential for proper infant growth and development, your body will intuitively shunt all your maternal D supply to baby. It's important to keep your levels up so that there is plenty to go around for both mom and baby. Baby often needs to supplement with Vitamin D as well. Be sure to speak with your baby’s primary care provider to ensure you are giving enough.



You may need to consider replenishing the iron lost during childbirth, especially if you are vegetarian or follow a diet that is low in animal based sources of iron. If you are breastfeeding, your iron can get redirected to your milk for baby, further contributing to loss. Many quality prenatal multivitamins will already have a good amount of iron in them, but be sure to check with your primary care provider to determine if you require additional supplementation



Not only is vitamin C important for maintaining a health immune system, it is also critical for healing soft tissues which can be so important in the postpartum period


It’s a good idea to continue with your postpartum vitamin routine for at least 3-6 months, or until you decide to stop breastfeeding. Following that, taking a health assessment like this one to address any changes in your diet and lifestyle will help you modify your supplement routine accordingly. Keep in mind that if you are planning to have more children in the near future, you’ll want to be sure that you are getting enough of the active form of folic acid (L-5-MTHF).

It is important to note that while these supplements can benefit your postpartum recovery, each woman has unique and individual needs. Always check with your primary care provider to ensure these are right for you.