4th Aug 2026 | Article
POSTPARTUM NUTRITION: NUTRIENTS TO BOOST ENERGY AND AID RECOVERY
Congratulations to all new mums, on the arrival of your little one(s)!👶🏻🎉
Two years before my son was born, I graduated as a certified Nutritional Therapist. During my pregnancy, birth and post-natal period I used all the knowledge I had in my tool kit to help Benji thrive and promote my wellbeing. Yet, there are things I’ve come to learn during my many years of practice that I really wish I’d known back in 2005.
Twenty years ago, vitamin B9, iron, calcium, and omega 3 essential fatty acids were the only nutrients highlighted as important for pregnancy and the postpartum period (also termed the ‘4th Trimester’). Now, with a full understanding of just how pregnancy and birth can impact upon multiple body systems, I recognise the full extent of how many nutrients need to be considered.
More than anything, I would’ve loved to have known definitively (rather than using guess work) whether there were any critical nutrients I lacked during these important phases. I really wish I’d had access to a quick, simple test (such as the Oligoscan) to measure all my vitamins and minerals and detect if any had fallen below ‘healthy’ reference ranges.
‘Postpartum depletion’ is a widely recognised state. This is when a mother’s physical, hormonal, emotional and nutrient reserves can become exhausted. Caused by the continuous drain of gestation, lactation, and sleep deprivation, research shows that maternal nutrient depletion is extremely common – with iron, zinc, B12, vitamin D and B vitamin levels often below 35% of the Recommended Dietary Allowances / RDA. These shortfalls are driven by insufficient increases in nutrient intake during pregnancy; foetal demands; the physiological stress placed upon a mother’s body; and blood loss during delivery. If not corrected, they can increase the risk of chronic fatigue, anaemia, bone demineralisation, and postpartum depression.
IMPORTANT POST-PARTUM NUTRIENTS:
🐟 ZINC – The Oligoscan test highlights a zinc deficiency in the majority of my post-partum clients. Zinc demands significantly increase during pregnancy. It’s one of the most critical trace minerals for human health, as it’s used as a co-factor for every process within the body. Its role in DNA replication and cell proliferation, and as an anti-inflammatory agent, makes it important for wound healing or tissue repair after C-section or perineal tearing. A zinc deficiency can cause the adrenal glands to over-secrete cortisol, leading to heightened stress. Consequently, optimising zinc levels can significantly reduce the risk of postpartum depression. Zinc is also required for the conversion of T4 thyroid hormone (which is relatively inactive) to T3 thyroid hormone (the active version). Optimising zinc levels has been shown to prevent postpartum Hypothyroidism or postpartum Thyroiditis (inflammation of the thyroid gland).
Zinc is also essential for your baby’s development because it drives cell division, DNA (gene) synthesis, and protein synthesis. As babies experience rapid growth during pregnancy and infancy, inadequate zinc intake can result in stunted linear growth, poor weight gain, and weakened immune function (increasing the risk of eczema, asthma, etc). Zinc is vital for the creation of white blood cells and antibodies to help mum and baby fight off infections.
🧄 SELENIUM – Selenium plays a critical role in postpartum recovery by supporting thyroid function; regulating oxidative stress; and reducing the risk of postpartum Thyroiditis. Due to selenium’s role in tissue repair and its ability to reduce inflammation, research indicates that maternal supplementation enhances uterine healing and mental well-being (protecting against postpartum depression).
Zinc is also essential for your baby’s development because it drives cell division, DNA (gene) synthesis, and protein synthesis. As babies experience rapid growth during pregnancy and infancy, inadequate zinc intake can result in stunted linear growth, poor weight gain, and weakened immune function (increasing the risk of eczema, asthma, etc). Zinc is vital for the creation of white blood cells and antibodies to help mum and baby fight off infections.
🍓 IODINE – Thyroxine / T4 thyroid hormone is constructed from four molecules of iodine, and triiodothyronine / T3 is created from three molecules of iodine – so this mineral is essential for normal thyroid function, which plays a role in healthy foetal and child development. As a great deal of iodine is used up for the growth and development of baby during pregnancy, postpartum women are highly vulnerable to iodine insufficiency, increasing the risk of postpartum Thyroiditis.
🍊 VITAMIN C – Vitamin C is a super nutrient for postpartum recovery. It’s a natural antihistamine agent and antimicrobial agent, helping to reduce inflammation & swelling and risk of infection. It’s also essential for collagen and connective tissue production, to aid tissue repair in C-section incisions or perineal tears. Vitamin C enhances iron absorption, helping to prevent anaemia and fatigue post birth.
🪸 OMEGA 3 ESSENTIAL FATTY ACIDS – DHA and EPA significantly help stabilise mood and prevent the ‘baby blues’ Omega-3 enhances breast milk quality for your infant’s brain and eye development. This essential fatty acid is also a natural systemic anti-inflammatory, ideal for expediting physical recovery post-birth.
NB: I recommend avoiding FISH OIL SUPPLEMENTS and the consumption of TUNA, SWORDFISH, LARGE MACKEREL & MARLIN. These sources of omega 3 fatty acids are all contaminated with nano particles of heavy metals, especially mercury – toxins you definitely don’t want accumulating in you or your young infant.
☀️ VITAMIN D – In postpartum women, low vitamin D reserves may exacerbate HPA-axis dysregulation (Hypothalamus, Pituitary & Adrenal gland function), contributing to emotional instability and depressive symptoms. Vitamin D facilitates the intestinal absorption of calcium and its incorporation into the bone matrix, so it’s important for bone development in babies and for reducing the risk of bone loss, weakened skeletal structure, fractures and osteoporosis in mum. Studies have shown vitamin D supports the immune system of both mother and child, potentially reducing the risk of respiratory infections during infancy (e.g. bronchiolitis & asthma) and post-partum depression and fatigue in women.
🌾 THE B VITAMIN COMPLEX – if B vitamin levels plummet it can contribute to the development of post-partum depression / PPD. The B complex vitamins are critical for stress regulation, neurological health and metabolism. Vitamin B12 is critical for managing any fatigue or brain fog that can occur after having a baby. B1, B2, B6, and B3 support the synthesis of thyroid hormones, energy production, and immune regulation.
🥬 CALCIUM – Breastfeeding mothers mobilise calcium from their bones to meet milk demands, which can lead to temporary bone loss. This calcium is essential for baby’s developing skeleton, but breastfeeding mothers can lose around 3% to 5% of bone mass during lactation. Optimising your calcium intake during pregnancy and postpartum can reduce the risk of pregnancy-associated Osteoporosis (extreme pain in the spine & hips or loss of height)
🥩 IRON – postpartum iron deficiency and anaemia are common following blood loss during childbirth. Low iron can lead to shortness of breath, hair loss, dizziness, headaches, impaired cognitive function and low mood. NB: Intake of caffeine (to counteract symptoms of fatigue) can inhibit absorption of iron, further worsening iron deficiency.
🥑 MAGNESIUM – Magnesium supports postpartum recovery by aiding muscle relaxation, balancing hormones, and reducing anxiety. Magnesium improves sleep quality (it regulates melatonin sleep hormone levels and decreases cortisol stress hormone), helping you rest during fragmented newborn sleep cycles. The physiological stress of birthing a baby (triggering surges in adrenaline & cortisol) significantly depletes a mother’s magnesium stores.
TIP: For any new mum facing a diagnosis of ‘Hypothyroidism’ or ‘Autoimmune Thyroiditis’ (or if you suspect you may have a thyroid issue), before accepting a prescription for the pharmaceutical drug Levothyroxine, please consider taking the Oligoscan Test to determine whether your thyroid gland is dysfunctional because it’s lacking specific nutrients it needs to function. The core building blocks for thyroid hormone synthesis and conversion are B vitamins, magnesium, zinc, selenium, iron and iodine (the Oligoscan test measures all these nutrients).
HOW TO GET THE BEST HEALTH OUTCOMES FOR YOU AND YOUR BABY
Had it been available, I would have purchased the Oligoscan machine during my pregnancy and tested my nutrient status every trimester and post-birth to ensure I was supplying myself, and my little baby boy, with all the nourishment we needed to blossom.
If you’re pregnant, or you’ve recently given birth to a bundle of joy, and you want to treat yourself and your baby to a ‘gift of health’ (especially for all your amazing hard labour😁), then book in for an Oligoscan test to learn if you’re getting all the nutrition you need. Getting advice on which prenatal or post-natal supplements are ‘clean’ (free of toxic or troublesome ingredients) and most bioavailable (best absorbed by cells) should be a number one priority (for example, your multivitamin should NOT contain vitamin B9 in the form of ‘folic acid’, only as folate, calcium l-methylfolate or L-5-methytetrahydrofolate)
During the month of August & September, I’m offering all mum’s-to-be and new mums a 5% DISCOUNT on the Oligoscan test (regular price £105.00, discounted to £99.75) and 5% DISCOUNT on the 1hr Oligoscan consultation (regular price £235.00, discount price £223.25).
The Oligoscan consultation includes an Oligoscan test, plus a nutrient-rich food and supplement programme based upon your results.
If you wish to view more information about the Oligoscan Test please click here.
To book in for a test or session email reception@brackenburyclinic.com.
It can take a woman approximately 12 months to fully heal after giving birth, so be kind and patient with your body. Try not to put pressure on yourself to be ‘Super mum’. A nourishing diet (and supplements, where necessary) can help ensure you have the stamina to jump into action at your baby groups or in the playground…even after a sleep deprived night😊
References:
Aparicio E et al (2020) Nutrient Intake during Pregnancy and Post-Partum: ECLIPSES Study Nutrients 12(5):1325. doi: 10.3390/nu12051325
Ghaedrahmati M & Alipour Z (2024) The Association between Post-Partum Depression and Nutrition and Dietary Patterns: Systematic Review Iran J Nurs Midwifery Res 29(3):280–289. doi: 10.4103/ijnmr.ijnmr_163_22
Aoki C et al (2022) The Possible Effects of Zinc Supplementation on Postpartum Depression and Anemia Medicina (Kaunas) 58(6):731. doi: 10.3390/medicina58060731
Ellsworth-Bowers ER & Corwin EJ (2012) Nutrition and the psychoneuroimmunology of postpartum depression Nutr Res Rev. 25(1):180–192.
Pierce E et al (2019) Selenium Supplementation in Pregnancy and the Postpartum Period Decreases Postpartum Antithyroid Antibody Titers, but Does Not Affect Thyroid Function or Health-Related Quality of Life 31 7 https://doi.org/10.1089/ct.2019;31.299-301
Xiangping L et al (2025) Selenium Alleviates Oxidative Stress and Inflammation to Promote Postpartum Uterine Recovery via GPX1/GPX4/NRF2 Pathway in Mice Curr Pharm Biotechnol doi: 10.2174/0113892010371042250416035948. Online ahead of print.
Aakre I et al (2021) Iodine status during pregnancy and at 6 weeks, 6, 12 and 18 months post-partum Matern Child Nutr 17(1):e13050.
Hsu Mei-Chi et al (2018) Omega-3 polyunsaturated fatty acid supplementation in prevention and treatment of maternal depression: Putative mechanism and recommendation Journal of Affective Disorders 238 47-61
Apostolidou I et al (2025) Relationship Between Vitamin D Deficiency and Postpartum Depression J Pers Med 15(7):290. doi: 10.3390/jpm15070290
Mansur JL et al (2022) Vitamin D: Before, during and after Pregnancy: Effect on Neonates and ChildrenNutrients 14(9):1900. doi: 10.3390/nu14091900
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