My top tips for postpartum mums
Postpartum isn’t just the 6 weeks after giving birth.
It’s months, even years - of replenishing nutrients, regaining strength & adjusting to motherhood.
It is time to start caring for you and not just your baby - some of these simple habits can shift you from feeling constantly tired and irritable to feeling more present, grounded, and able to enjoy this precious (but demanding) season.
1.Keep taking your prenatal multivitamin
Your nutrient stores take a hit during pregnancy and birth, especially if you didn’t replete them before getting pregnant.
Ideally you want a practitioner quality prenatal multivitamin such as by the brands Naturobest, Naternal Vitamins or All Things Better- so you actually get a decent dose and best absorbed forms of each nutrient
These nutrients help with:
energy
mood and brain health
recovery and tissue repair
breast milk quality
thyroid function
immune support.
2. Eat enough food!
After birth, your body is in a state of repair and renewal, and it needs consistent, nutrient-dense fuel to recover and function optimally.
Surviving on snacks, coffee or the leftovers of other children’s meals doesn’t cut it - eating enough food, especially protein, is essential.
Aim for 20-30g of protein per main meal (ideally 90-100g of protein daily!
3. Magnesium (of course!)
Enhances our GABA neurotransmitter - reduces anxiety & supports a calm mind
Promotes deep, restorative sleep
Supports stress resilience
Energy production & reduces fatigue
Can help with constipation
Muscle recovery & cramp relief
Helps with blood sugar regulation
4. Omega-3 fatty acids/ fish oil - for mood support and brain health.
Low DHA levels (a type of omega-3) are linked to increased risk of postpartum depression and anxiety.
DHA is vital for infant brain and eye development, and is passed through the mother’s breastmilk.
Fish oil from a practitioner brand (one that screens for ocean pollutants) - dose 2g of combined EPA/DHA daily, taken with food, especially a fat source for best absorption
5. Adrenal support - vitamin C and herbal adaptogens
Adrenal support is hugely important in the postpartum period when physical depletion, hormonal shifts, sleep deprivation, and emotional stress place significant strain on your body's stress response system.
Vitamin C 1000mg 2-3 x daily (must be seperate dosing)
Adaptogens - Reishi mushroom, Ashwagandha/Withania, Shatavari, Holy Basil/Tulsi
6. Rest & ask for help
Resting and asking for help during postpartum isn't a sign of weakness - it's a biological and emotional necessity.
Your body, mind, and hormones are undergoing one of the most significant transitions of your life, and trying to “push through” without support can delay healing, increase burnout, and raise the risk of postpartum depression.
6. Get your bloods checked
Getting your bloods checked postpartum is essential, yet it’s something many women aren’t routinely offered even though your body has just undergone major physiological change and nutrient depletion.
Testing can help identify nutrient deficiencies or thyroid issues that may be contributing to fatigue, mood swings, low milk supply, or persistent exhaustion.