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If you’re like most new moms, every part of you is letting you know just how much energy and effort you spent bringing a baby into the world.
Your body has done a marvelous job at producing another human being, but it drew heavily on your stores of vitamins and minerals to do so. Part of your postpartum plan for self-care should be replenishing and adding to the nutrient stores you need to thrive.
Pregnancy depletes several nutrients in the body,
Often, lactating women don’t meet their recommended intake of calcium, zinc, magnesium and other critical nutrients. When lactating, your
Optimal nutrition helps build your baby’s body and brain. The brain develops most rapidly during infancy and toddlerhood, so if you think about it, your milk is developing the neural base that your baby will use for a lifetime of cognition.
Although a nutrient-dense, well-rounded diet can help you meet your nutrient needs, experts recommend that supplements be taken after delivery to ensure that your nutrient stores are being properly replenished.
It’s likely that you were taking a prenatal vitamin when you were expecting. In many cases, doctors recommend continuing the same prenatal vitamin after your baby is born.
The American College of Obstetricians and Gynecologists (ACOG) recommends taking postnatal vitamins for as long as you are breastfeeding. And some experts say that best practice it to keep going beyond that… especially if you’re planning on having another baby. You don’t want to start another pregnancy on an empty tank.
Women who choose not to breastfeed should also continue to take their prenatal vitamins for at least 6 months postpartum to ensure that their nutrient stores are replenished.
During breastfeeding, your needs for certain nutrients are even higher than they were during pregnancy. For that reason, it’s important to continue supplementing your diet with vitamins, minerals, and other important compounds during your entire breastfeeding journey.
Some of the nutrients that are most important for breastfeeding moms include:
New moms are sometimes iron-deficient, especially if they were anemic during pregnancy.
“Tiredness, shortness of breath with minimal exertion and low energy levels are typical symptoms of an iron deficiency. A simple blood test will show both blood iron levels and iron stores,” says Nina Dahan, RD, coordinator of the Nutrition Center at the Maimonides Medical Center in New York.
“An OB-GYN will typically recommend this blood test at 6 weeks, but you can be proactive and ask for it sooner. Make sure to take your iron supplement with vitamin C to boost your body’s intake. The sooner you build up your iron stores, the faster you’ll put an end to one of unpleasant side effects of iron supplements — constipation.”
The daily recommendation for iron intake for lactating women, ages 19 to 50, is
In addition to supplementation, consumption of iron-rich foods including organ meats, red meat, and shellfish can help you increase your iron stores naturally.
You’ll need this mineral to keep your thyroid in tip-top shape and to help your baby’s brain and nervous system develop.
Foods such as iodized salt, fish, dairy products, and food made from whole grains all contain some iodine. But if you opt for a supplement, the National Institutes of Health (NIH) recommends that breastfeeding women get 290 micrograms (mcg) of iodine daily.
Keep in mind that most prenatal vitamins do not contain iodine. If your prenatal vitamin does not contain iodine, and you don’t consume iodine-rich foods regularly, a separate iodine supplement may be needed to ensure optimal levels.
The NIH recommends a daily intake of 600 IU (15 mcg) for breastfeeding moms. Does this dosage ensure that your baby gets sufficient vitamin D from your breast milk or that your vitamin D levels remain within a healthy range? Actually, no.
The American Academy of Pediatrics (AAP) recommends that infants who are exclusively breastfed or receive less than 1 liter of formula daily get 400 IU of vitamin D daily, starting from day 1 through until your baby reaches their first birthday.
Some babies don’t like the taste of the vitamin D drops; some moms don’t like the mess. But a 2015 study gives you the perfect solution: by increasing your vitamin D intake to 6,400 IU daily, your baby will get a sufficient supply. If you’re planning on using this strategy, check that your supplement is giving you 6,400 IU daily.
Moms who can’t or choose not to breastfeed also often need much more vitamin D than what’s currently recommended or included in most prenatal vitamins. Have your doctor check your vitamin D levels and then supplement with vitamin D3 accordingly.
B12 supplements are strongly recommended for mothers who adhere to vegetarian diets that include no animal products, such as vegan and macrobiotic diets. Such diets can lead to a vitamin B12 deficiency in mom and/or baby because this vitamin is primarily available from animal protein.
Not consuming enough vitamin B12 in your diet
Most moms aren’t getting enough of this brain-building nutrient. Choline is a nutrient that’s similar to B vitamins. A
Alternatively, you can increase your intake of meat, eggs, poultry, fish, and dairy, as these products provide natural sources of choline. Women who follow vegan and vegetarian diets will likely need to supplement with choline since they are often at a
Docosahexaenoic acid (DHA)
DHA is an omega-3 polyunsaturated fat that helps to develop your baby’s brain, eye, and nervous system. Like all omega-3s, DHA isn’t made in the body so you’ll need to ensure your intake through food or supplements.
Good food choices for DHA are salmon, tuna, sardines, and mackerel. Aim to eat these at least once or twice a week.
If you opt for supplements, look for a supplement that offers at least
Popular prenatal/postnatal vitamins for breastfeeding moms
Always check with your doctor before beginning any supplement.
Ritual produces a pure product that’s free of traditional fillers, preservatives, and contaminants. Made for easy absorption, you can take these delayed-release capsules with or without food. Vegan-friendly, they contain 15 traceable nutrients to support lactation, brain health, and immunity.
Containing more than 25 vitamins and herbs, this advanced formula is made to support the nutritional needs of nursing mothers and is designed to boost lactation, energy levels, and mood. It includes choline, which promotes healthy brain development. Composed of 100 percent natural ingredients, the vegan vitamins are free of GMOs, gluten, and BPA.
MegaFood’s doctor-formulated blend is vegetarian, kosher-friendly, and made from real food. It includes choline and the other nutrients crucial to support you and your baby during the postnatal period.
Made with key vitamins and minerals to support you and your baby, these soft gels from Nature Made are a good choice. The once-daily formula offers nutritional support without the use of gluten or artificial fillers. However, many reviewers report a strong fishy taste, so keep that in mind if you have a sensitive palate. Additionally, this formula does not include choline.
If you choose to continue taking a prenatal vitamin after you deliver, these capsules by Full Circle Prenatal are a high-quality option. The company promises a pure, potent product that’s gentle on the stomach and easy to absorb. The capsules contain choline, nonsynthetic folate, and glycine along with several key nutrients that enhance your overall well-being.
This supplement from Seeking Health is gluten-free, dairy-free, peanut-free, tree-nut-free, egg-free, and vegetarian, so it’s a great option for people with food allergies. Additionally it offers all the recommended nutrients for pregnant and lactating people, including a unique blend of amino acids. With ginger in the mix, Seeking Health aims to make this supplement easy on the stomach.
Hair loss is one of the things you didn’t sign up for when you became pregnant. But, for most women, it’s part of the package deal. Luckily, postpartum hair loss is typically due to hormonal changes and is usually temporary.
Protein, iron, folate, zinc, and vitamins A, C, D and E all promote hair and nail growth, so you’ll want to make sure that your supplement includes these. Continuing your prenatal supplement and following a nutrient-dense diet are some of the best ways to keep your hair healthy after pregnancy.
As many as
Self-care and support from family and friends can go a long way to help make welcoming a new baby a sweet milestone in your life. But what about postnatal vitamins?
Likewise, vitamin D deficiency may contribute to postpartum mood disorders. Researchers found that a daily dosage of 2,000 IU may help stave off postpartum depressive symptoms. Have your doctor check your vitamin D levels so you supplement appropriately.
Some studies have proposed a link between low levels of folate, zinc, selenium, and B12 with perinatal depression, but so far,
It’s safe to bet, however, that you’ll feel better if you’re getting your daily recommended dosage of nutrients, and feeling better almost always leads to better mental health.
Popular postnatal supplements and vitamins for mental health
Always check with your doctor before beginning any supplement.
These postnatal omega-3 soft gels are beneficial for metabolism, mood, and brain development. Suitable for sensitive stomachs, they’re easy to absorb and taste good. The soft gels are produced ethically and sustainably without the use of artificial colors or preservatives.
Note that this supplement solely contains omega-3 and vitamin D3. It’s not a multivitamin, so you may need to take an additional supplement to meet other postpartum nutrient needs.
This one-a-day multivitamin offers convenience while providing nourishment for you and your baby. Gentle enough to take without food, it’s a 100 percent organic vegetable blend that contains probiotics along with more than 25 vitamins. Free of soy and kelp, the formula enhances energy levels, focus, and cognitive function.
Wondering about the difference between prenatal versus postnatal vitamins?
While there’s no harm in just finishing off the bottle of prenatal supplements (why waste?), postnatal supplements are typically built to include higher amounts of vitamins A, C, D, K and minerals such as calcium and magnesium. The higher levels ensure that there’s enough to go around: Both you and your baby get what you need.
“Most women can plan to take the same prenatal vitamin, but should ask their obstetrician if they’re at any specific risks for deficiencies based on their medical history, diet, and lifestyle,” says Dr. Christie M. Cobb, an OB-GYN in Little Rock, Arkansas.
If you choose to stay with your prenatal supplements, be sure to check that the daily dosage of choline is up to par. “The WHO recommends increasing choline intake to 550 milligrams daily during lactation,” she says.
The first step to raising a healthy child is maintaining a healthy mom. Especially for breastfeeding mothers, making sure you’re functioning at your best will ensure your baby is getting what they need to thrive.
Choose a postnatal vitamin that includes a wide range of vitamins, minerals, and other important nutrients including DHA, choline, iron, zinc, folate, B12, and vitamin D.
Remember that you may need to take separate supplements depending on what’s included in your postnatal vitamin, so be sure to review your bottle’s ingredient list.
Whichever postnatal supplement you choose, make sure it’s a high-quality brand. Your health, hair, and happiness will all benefit.