5 Key nutrients for postpartum women

Blog post written by Registered Nutritionist Sarah Mortimer, from Seed Nutrition and Wellness.

The postpartum period is a time of enormous change, and it’s very common for your own needs to slip into the background as you care for your baby. While this season can feel all-consuming, the food you eat still plays an important role in how you feel and how your body recovers after birth. It also plays a key role in the nutrient density of your breastmilk (if breastfeeding). Rather than striving for perfection, being mindful of a few key nutrients and where to get these from in our diet can offer meaningful support during this time.

Iodine

Continue the tablets taken during pregnancy if you are breastfeeding (Neurotabs - most common) or a prenatal vitamin if it contains Iodine . Iodine is transferred into breastmilk and therefore depends directly on the mother’s intake. It is essential for the developing brain and cognitive development, as well as growth and energy regulation. It is also important for the mother and her own thyroid metabolic health.

Recommended intake: 225mcg (breastfeeding)

Diet: Eggs, salt, kelp/seaweed, fish, dairy

Iron

Demand reduces postpartum compared to pregnancy especially when not menstruating, it is still a vital nutrient for energy production and overall health. If there has been low levels in pregnancy then Iron levels should be monitored postpartum, or if there was significant blood loss with birth. There is a difference between a deficiency and low levels, it pays to get it tested as symptoms can be hard to distinguish in the blur of postpartum. Supplement recommended if stores (ferritin) below 50mcg/L, even though from 20mcg/L is considered in the normal range I would normally suggest a focus on iron or a supplement if less than 50.

Recommended intake: 9-18mg/day (the higher amount if menstruating)

Diet: Red meat, poultry, fish, legumes, beans, some nuts and seeds. Combine iron containing foods (from plant sources - non-heme) with Vit C rich food, Vit C also key for wound healing and collagen production.

Vitamin D

Important for bone development, immunity, skin health and mental health (mother). Babies will receive vitamin D via breastmilk or formula, therefore breastfeeding mothers need to make sure they are consuming enough or taking a supplement. It is a common deficiency in NZ and the key way we make vitamin D is via sunlight exposure. Some studies have shown that improving vitamin D levels can also help reduce eczema in babies.

Recommended intake: 10mcg or 400IU

Diet: Dairy products, mushrooms, fish, fortified plant based milks.

Note:

NZ guidelines have recently changed and it is now recommended that ex. Breastfed infants should be taking vitamin D drops, 400IU per day.

Omega 3’s

Important for mother and baby these are a type of essential fatty acid. The key ones being EPA & amp; DHA they are vital for baby’s brain and nervous system development. A deficiency here can also affect mood and depressive symptoms in the mother. If you are not consuming oily fish 3 x week I recommend a supplement, it is transferred into breastmilk so if breastfeeding then babies intake will depend on the mothers.

Recommended intake: 200-300mg of DHA

Diet: Seafood particularly oily fish like salmon, tuna and sardines.

Choline

Continues to be important after giving birth especially if breastfeeding. The demand for choline increases with breastfeeding and this nutrient is essential for brain development and learning as well as the nervous system and cell growth. The daily intake needed can be hard to get from diet alone.

Recommended intake: 550mg (breastfeeding)

Diet: Eggs and soy foods are good sources. 2 eggs = 200mg, 2 servings of soy = 200 mg (approx).

These are just five nutrients to be aware of, and everyone’s postpartum journey is unique. Your own needs may differ, and there may be other nutrients that are especially important for you. A check-in with a healthcare or nutrition professional can be really helpful, especially if you’re considering supplements. Sometimes diet alone isn’t enough and also challenging to get on top of in this busy time. A little extra support can make a meaningful difference in your energy, recovery, and overall wellbeing of yourself and your baby.

To find out more about Sarah, check out here website and Instagram.