How to optimise your postpartum nutrition

During pregnancy, there’s a lot of pressure to hit every nutritional note to support your baby’s growth and development. And when your little one arrives, it can be tempting to put healthy eating on the back burner. But your dietary choices remain just as important after you give birth – for your physical and mental wellbeing, and the health of your baby if you choose to breastfeed
 

Why is postpartum nutrition important?

 
Motherhood is physically and emotionally demanding – and falling short on certain nutrients can make it even harder. Prioritising your nutrition will support your body and mind during this transitional phase.
 

• Eating well can help you heal and recover after the trauma of birth.

• A well-balanced diet can support your emotional health during postpartum, which can often be a vulnerable and tumultuous time.

• Making good dietary choices can promote milk production.

 
Nursing mums require an extra 300 calories daily to sustain an optimal milk supply. While it’s okay to have the occasional treat – you’ve carried a baby for nine months, you deserve it – these additional calories should, ideally, be healthy.
 

Increase protein

  
Ensuring a plentiful intake of protein is essential in postpartum. Protein, crucially, supports energy, muscle recovery (especially vital after birth), and milk production. The amino acids glycine and proline – found in protein – also help your body make collagen, which is involved in tissue healing.
 
Protein supports emotional health in postpartum, too. Protein-dense foods contain the amino acid, tryptophan, a precursor for serotonin, the ‘happy hormone’.
 
 
Try to include high-quality protein at every meal. You can find protein in animal sources – lean meats, poultry, fish, dairy, and eggs – and plant-based sources, including tofu, hummus, legumes, nuts, seeds, and nut butter.
 

Choose complex carbs

 
Caring for a newborn is labour-intensive and emotionally demanding. Incorporating more complex carbohydrates in your diet will help support your energy levels and leave you feeling less frazzled.
 
Though it can be tempting to reach for highly processed carbohydrates (noodles, pizza, white bread, and pastries) to give you a boost, they often have the opposite effect. Refined carbs elevate your blood sugar levels quickly and lead to poor blood sugar control, which can result in energy crashes and cravings.
 
Complex carbohydrates, on the other hand, spike glucose levels gradually and provide a slow release of fuel, supporting round-the-clock baby needs. Quinoa, brown rice, oats, and wholegrain bread are great blood-sugar-balancing options.
 

Hello, healthy fats

 
Healthy fats are another important consideration post-pregnancy. Studies suggest infants of mothers with higher concentrations of the omega-3 fatty acid, docosahexaenoic acid (DHA), in their breast milk have better vision and brain development (1). A reliable intake of DHA may also support your emotional health and wellbeing after pregnancy (2). 
 
The richest source of omega-3 fatty acids like DHA is oily fish like salmon, anchovies, and mackerel). Eating two servings per week can help support your omega-3 consumption in postpartum.
 
You can also find essential fatty acids in plant foods, such as walnuts, chia seeds, and flaxseeds. These plants contain alpha-linolenic acid (ALA), another essential fatty acid converted to DHA in small amounts in the body.
 
If you’re concerned about your omega-3 intake in postpartum, it’s worth taking a high-strength fish oil or vegan alternative derived from plant-based microalgae to cover any shortfalls.
 

Pack in the plants  

 
Fruit and veggies should forge the backbone of your postpartum diet. These plant foods contain antioxidants, iron, calcium, vitamin C, and other powerful nutrients that help your postpartum body heal. Fruits and vegetables also packed with fibre, which can help bowel regularity after birth.
 
Berries, broccoli, sweet potatoes, green leafy veggies, and citrus fruits are great additions to your postpartum plate.
 

Add more iron

 
You lose a lot of iron-containing blood during birth, so replenishing your stores is vital. Not only does iron play a role in your energy production, cognitive function, and immunity, but it also provides a steady supply to your baby via breastmilk, supporting growth and development.
 
There are two types of iron: haem iron and non-haem iron. Haem iron is found in animal foods like red meat, poultry, pork, fish, and seafood. The body absorbs haem iron better, meaning we can use a higher percentage of the iron in these foods.
 
Non-haem iron, on the other hand, is found in eggs and plant-based sources, including nuts, seeds, whole grains, green leafy vegetables and fortified foods. Non-haem iron is harder to absorb, so you need more to meet your recommended daily allowance.
 
However, combining iron with a serving of vitamin C – naturally present in lemon, cabbage, broccoli, spinach, and tomatoes – can further support absorption. Vitamin C is also involved in wound healing, which is helpful after childbirth.
 
Aside from increasing dietary iron, you may also wish to take a supplement to stay on top of your intake after birth.
 

Up vitamin B12

 
A crucial ‘blood-building nutrient’, vitamin B12 supports energy production, red blood cell development, and DNA synthesis. Studies suggest low maternal vitamin B12 status may lead to breastfed babies experiencing developmental delays (3). 
 
The best sources of vitamin B12 derive from animal products like red meat, liver, salmon, and eggs. You can also find small amounts in plant-based foods, including mushrooms, yeast extract, and fortified cereals. 
 
Still, it can be challenging to get enough vitamin B12 from diet alone – especially for vegans – so we recommend supplementing throughout postpartum to support you and your baby.
 

Replenish choline 

 
Breastfeeding places further demands on the body to produce nutrient-rich milk. And if you choose to breastfeed, getting enough choline is vital. Choline, crucially, is needed for infant brain and nervous system development (4). 
 
You can find choline in meat, poultry, fish, eggs, dairy, nuts, seeds, and whole grains. However, it can be difficult to meet the increased need from food alone. With this in mind, you may want to take supplemental choline to ensure a reliable intake in postpartum.
 

Don’t forget vitamin D3

 
Vitamin D3 is another high-profile nutrient for postpartum. It supports immunity, bone health and overall wellbeing in new mums. Babies get some vitamin D3 from their mother’s breastmilk, so it’s even more important for breastfeeding women to stay on top of their intake.
 
The best dietary sources of vitamin D3 include liver, fatty fish like salmon and tuna, egg yolks, and fortified dairy products. You can also synthesise vitamin D3 from sunlight. But this isn’t always easy in the UK, especially between October and March.
 
Alongside increasing dietary vitamin D3 and getting sun exposure where you can, the NHS recommends breastfeeding women take a vitamin D3 supplement containing 10µg throughout postpartum to safeguard levels (5).
 

Increase iodine

 
An essential trace mineral, iodine plays a critical role in infant brain development and physical growth (6). However, many breastfeeding women fall short, especially those on vegan diets.
 
You can find iodine in seafood, seaweed, milk, yoghurt and cheese. Still, we recommend supplementing with iodine to help you meet the increased need in postpartum. 
 

Think zinc

 
An essential trace mineral, zinc supports immune function, cognition, and wound healing, making it a useful addition for good health and wellbeing post-pregnancy. Lactating women are at an increased risk for zinc deficiency, so ensuring a reliable intake in postpartum is essential.
 
Oysters, red meat, shellfish, whole grains, and fortified breakfast cereals are good sources of zinc. If you’re concerned about your levels, we recommend adding a supplement to your diet.
 

Consider a bespoke multivitamin 

 
Juggling everything as a new mum can be overwhelming. If you want one less thing to think about, you may want to take a high-strength, comprehensive multivitamin. It’s an easy way to ensure a reliable intake of the most important postpartum nutrients, including iron, vitamin B12, iodine, iron, choline, vitamin D3 and zinc, to support your health and your baby's development. 
 

Stay hydrated

 
Staying hydrated is equally important in postpartum, especially when breastfeeding or lactating. You need around 8-12 glasses of water daily to support your needs and those of your baby. 
 
It might be helpful to invest in a reusable bottle with a straw, so you can drink without moving your arms when your baby is nursing. It’s also a good idea to keep a jug of water beside your bed or breastfeeding chair.
 
If you find it hard to drink enough water each day, you can add frozen berries, citrus fruits and fresh herbs like mint to make it more appealing.
 

Top tips for making healthy choices when you’re exhausted

 
Postpartum lethargy and sleep deprivation can often get in the way of healthy eating, so make life easy for yourself.
 

• Batch cook meals and keep extra servings in the freezer.

• Stock up on frozen fruit and veggies.

• Buy longer-life vegetables such as carrots, broccoli, pumpkin, and courgettes.

• Get your groceries delivered.

• Ask friends, family, and neighbours to help with cooking duties, especially in the first few weeks after birth.

 

Postpartum nutrition is more than weight loss

Even today, there’s still pressure on new mums to ‘bounce back’ after pregnancy. But this narrative is dangerous and toxic. You need time to rest and recover after pregnancy and birth. More than anything, postpartum nutrition is about helping your body heal, promoting healthy milk production, and supporting your wellbeing. Any weight loss is a bonus.
Midwives generally recommend most mothers start considering weight loss around three months postpartum. But be kind and gentle with yourself. You can learn more about losing postpartum weight safely here.
 

Find out more

If you found this article on postpartum nutrition useful, you can find similar guidance on our health blog. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.

 

References:

1. Society for Research in Child Development Supplementing Babies' Formula With DHA Boosts Cognitive Development, Study Finds. 2009

2. Freeman MP , Hibbeln JR , Wisner KL , Brumbach BH , Watchman M , Gelenberg AJ Randomized dose-ranging pilot trial of omega-3 fatty acids for postpartum depression. 2006

3. Keskin EY , Keskin M , Karaibrahimo?lu A Association of Maternal Vitamin B12 Status with Infant Findings and Neurodevelopment in Vitamin B12-Deficient Breast-fed Babies. 2022

4. Obeid R , Derbyshire E , Schön C Association between Maternal Choline, Fetal Brain Development, and Child Neurocognition: Systematic Review and Meta-Analysis of Human Studies. 2022

5. Breastfeeding vitamins - Start for Life. 2023

6. Iodine. 2021

 

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