Postnatal Recovery Nutrition Guide | with Rachel Horn

Bringing a baby into the world is an incredible journey, but it also comes with significant emotional, hormonal and physical changes.

Many mothers experience postnatal depletion, a state of exhaustion that affects overall wellbeing.

What Is Postnatal Depletion?

Postnatal depletion refers to the cumulative effect that pregnancy and childbirth can have on women's emotional, hormonal and physical health.

Symptoms of postpartum depletion:

• Brain fog or forgetfulness (a.k.a 'Baby Brain')
• Exhaustion
• Low libido
• Poor sleep
• Feeling overwhelmed
• Low energy
• Hypervigilance
• Inability to cope
• Poor immunity
• Sense of isolation
• Moodiness
• Deep fatigue
• Digestive issues
• Anxiety

Key Nutrients To Support Recovery

Supporting your body postpartum with essential nutrients can help restore energy and wellbeing:

Iron

Low iron can lead to fatigue, low immunity and brain fog. Good sources include red meat, chicken thigh and liver (haem iron), as well as legumes, leafy greens, nuts and eggs (non-haem iron). Pairing iron-rich foods with vitamin C (like citrus, berries, kiwi, capsicum and broccoli) boosts absorption. To get the most from your iron, enjoy tea, coffee, wine and dairy away from iron-rich meals, as they can reduce absorption.

Zinc

Essential for healthy skin, thyroid function and immune health. Zinc needs are even higher during breastfeeding, especially in the first few weeks postpartum. Rich sources of zinc include oysters, beef, pumpkin seeds, crab, eggs, oats, cheddar cheese and sardines.

Vitamin B12

Vitamin B12 supports healthy red blood cells and brain development in babies. It's found in meat, fish, eggs, dairy and some fortified foods. Babies get B12 through breastmilk (if mum has consumed enough B12 in her diet) or infant formula. If you're vegan or vegetarian, chat with your health professional about a suitable B12 supplement.

Omega-3

Omega-3s are essential for brain health, mood and reducing inflammation. Studies have shown that supplementing omega-3s in pregnancy or postpartum can lower the risk of depression. Since our bodies can't make omega-3s, aim for 2–3 servings of oily fish such as salmon, sardines or mackerel each week, or consider a quality supplement with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). If you are breastfeeding, your baby benefits as well, as omega-3 is passed through breastmilk. For plant-based diets, an algae-based supplement is an excellent alternative.

Iodine

Iodine is an essential nutrient for the thyroid and healthy development of the brain and nervous system. Iodine helps in the growth and support of the five senses – hearing, sight, smell, taste and touch. If you're breastfeeding, your iodine needs are higher, as your baby gets it all through your milk. Most women don't get enough from diet alone, so a daily supplement of 150 micrograms is recommended before, during and after pregnancy. Good food sources include iodised salt, seafood and prawns. If you have a thyroid condition, check with your health professional before supplementing.

Sleep

Supporting optimal sleep during the postpartum period can be challenging but small changes can help such as avoiding screens at least 1 hour before bed, getting morning sunlight to support healthy sleep cycles, limiting caffeine after 12pm, taking a magnesium supplement for relaxation and using warm dim lights such as lamps instead of bright overhead lights.

To support your postpartum recovery, rest when you can, focus on key nutrients and reach out for support if you're feeling mentally or physically overwhelmed. If you think that you may have a nutrient deficiency, please check in with your practitioner to discuss testing and personalised advice. Give yourself grace, you are doing an amazing job - we are here to help and support you through the journey of motherhood.

Rachel Horn is a Clinical Nutritionist with a passion for supporting mums and children to thrive. If you and your family need support you can book your consultationhere.