Don’t Stop Your Prenatal Yet — A Naturopath’s Guide to Postpartum Nourishment
The fourth trimester is one of the most physically and emotionally transformative stages in a woman’s life — and yet, it’s also one of the most overlooked when it comes to nutritional support. While much emphasis is placed on pregnancy health, the postpartum period is equally, if not more, demanding on the body. As a naturopath and nutritionist, I’ve supported many women through the highs and lows of motherhood — and the number one pattern I see again and again? Depletion.
Unfortunately, many women are going into pregnancy already nutrient-depleted and then add the increased nutrient requirements of pregnancy and breastfeeding — hello, depletion.
First and foremost, I’m a strong advocate that food should always be our first source of nutrition. Eating a nutrient-rich diet will support you to create a strong foundation for you and baby. I like to consider supplementation exactly that — to supplement — and as an extra insurance policy to help bridge the gaps in what’s missing.
Continue reading to learn more about the reality of postnatal depletion, why continuing your prenatal routine is essential, and how to support your body with the nourishment it truly needs.
What Is Postnatal Nutrient Depletion?
Postnatal nutrient depletion is not just “tiredness” or “baby brain” — it’s a very real physiological state where the intake of nutrients does not meet the nutrient demand of the body. For many women, the signs of depletion may not show up until months after giving birth and can slowly creep up until there are major symptoms.
Some early signs include:
Low energy or chronic fatigue
Brain fog or poor memory
Mood instability or irritability
Hair loss, dry skin, or brittle nails
Frequent illness or infections
Gut issues (bloating, gas, constipation)
Loss of libido
Poor wound healing
Breastfeeding issues or inability
The causes are multifactorial: many women enter pregnancy already nutrient-depleted, grow a baby who draws heavily on their reserves, and then continue to give of themselves 24/7 in early motherhood — often without adequate recovery time, support, or nourishment.
Breastfeeding + Nutrient Demands
Did you know that breastfeeding actually requires more energy and nutrients than pregnancy? Key nutrients like DHA, iodine, choline, and zinc are needed in even higher amounts while breastfeeding than during gestation.
This is why a nourishing postpartum diet is vital — and why continuing your high-quality prenatal supplement is a non-negotiable in my clinic.
Key Supplements for Postpartum Support & Recovery
While food should always be your first source of nutrition, supplementation acts as an insurance policy — especially when appetite is low, sleep is scarce, and you're juggling life with a newborn.
Here are some key nutrients that you don’t want to miss:
1. Activated folate (not folic acid)
The bioavailable form of folate that supports baby’s neural development and helps prevent postpartum mood disorders. Especially critical for women with MTHFR gene mutations.
2. Vitamin B6 (P5P)
Crucial for energy and all neurotransmitter pathways. Supports progesterone, energy, and overall mood.
3. Iron
Iron supports energy, mood, and immunity. You don’t want just any type of iron though, as most are constipating — look for gentler, more bioavailable forms like iron bisglycinate.
4. Iodine
Vital for thyroid function, hormone regulation, and baby’s brain development.
5. Choline
Crucial for cognitive health in baby — and most prenatal vitamins don’t include enough of it.
6. Zinc
Supports immunity, hormonal balance, and tissue healing.
➕ Important Add-Ons (Often Missing from Prenatals)
Omega-3 Fatty Acids (DHA/EPA)
Essential for baby’s brain development, reducing inflammation, and supporting postpartum mental health.
Vitamin D
Supports hormone production, mood, immune function, and bone health. Best to test your levels.
Probiotic (strain-specific)
Supports gut health, immune function, and may reduce postpartum depression and baby’s allergy risk.
Non-Nutritional Support: Cultivating Calm
Stress has a direct impact on milk supply, hormone regulation, and postpartum healing. In today’s busy world, one of the most important things you can do is slow down. Create a peaceful environment. Say no to unnecessary visitors. Prioritise rest, connection, and emotional support. Healing takes time — and presence.
When to See a Practitioner Postpartum
Around 6 weeks postpartum, I check in with my clients and usually complete the following blood tests at a minimum:
Iron panel
B12
Zinc
Iodine
Selenium
Thyroid panel
Vitamin D
Remember: Food is Foundational
Warming, nutrient-packed slow-cooked meals are key during postpartum recovery. Think of food as a warm hug for your healing body. Broths, soups, congee, root vegetables, fatty fish, full-fat dairy, oats, and gentle spices can be deeply supportive.
Postpartum depletion is real — but it’s also preventable and manageable. You deserve to feel nourished, supported, and whole again.
At Nourisher, I believe in honouring the full journey of motherhood — not just pregnancy, but the sacred months (and years) that follow. If you’re navigating this season, I’m here to help.
With love and nourishment,
Emily
BNatMed, BHSc | Naturopath & Nutritionist
