top of page

Nourishing the New Mom: 5 Essential Nutrients for Postpartum Health

The postpartum period is a time of significant physical and emotional changes for new mothers. Proper nutrition during this phase is crucial to support healing, promote milk production, and meet the increased nutrient demands of both the mother and the newborn. Here are five important nutrients that should be prioritized during the postpartum period:

Vitamin D

Vitamin D plays a crucial role in bone health, immune function, and mood regulation. It is especially important during the postpartum period when the mother's body is recovering and the baby's bones are developing. Vitamin D can be obtained through safe sun exposure or from dietary sources such as fatty fish, fortified dairy products, and supplements recommended by a healthcare professional.


Calcium is essential for maintaining strong bones and teeth. During the postpartum period, the mother's calcium stores may be depleted due to the demands of breastfeeding. Incorporating calcium-rich foods into the diet, such as dairy products, fortified plant-based milk alternatives, leafy green vegetables, and calcium-fortified foods and beverages (like orange juice), can help replenish calcium levels.


Iron is necessary for red blood cell production and to prevent iron deficiency anemia. The postpartum period is associated with blood loss, making it important to focus on iron-rich foods to replenish iron stores. Good sources of iron include lean meats, poultry, fish, fortified cereals, legumes, and leafy green vegetables. Pairing iron-rich foods with vitamin C sources, such as citrus fruits or bell peppers, can enhance iron absorption.


Choline is an essential nutrient that supports brain development and cognitive function in both the mother and the baby. It is particularly important during the postpartum period when the baby's brain is rapidly growing. Good sources of choline include egg yolks, liver, salmon, nuts, and cruciferous vegetables. Including these foods in the diet can help ensure an adequate intake of choline.


DHA is an omega-3 fatty acid that plays a critical role in the development of the baby's brain and eyes. It is also beneficial for the mother's brain health and mood. Consuming fatty fish, such as salmon, trout, and sardines, or taking a high-quality DHA supplement that is safe for breastfeeding can help meet DHA needs during the postpartum period.


If you are feeling overwhelmed or unsure about how to incorporate these essential nutrients into your postpartum diet, don't worry! I'm here to help. As a registered dietitian specializing in postpartum nutrition, I offer personalized nutrition counseling services to support your journey towards optimal health and well being. Together, we can create a customized nutrition plan that addresses your specific needs and goals, ensuring you are getting the right nutrients for a strong recovery and a healthy postpartum experience. Don't hesitate to reach out and schedule an introductory call with me today by emailing Your postpartum health matters and I'm here to guide you every step of the way.


bottom of page