9 min read
Sarah Bowmar here, AFPA prenatal and postpartum certified fitness trainer, ISSA certified fitness nutrition specialist, and mom of two! I have dedicated so much of the last few years of my life to prenatal and postnatal nutrition for expecting moms and moms after birth. It truly has become such an incredible passion of mine and I am so excited to continue this blog series on postnatal nutrition.
Below you will find a comprehensive breakdown of the important nutrients needed formom's body after birth, optimizing recovery postpartum, help prevent postpartum hair loss, maintain healthy breast milk supply, reduce sleep deprivation, assist in hormone health, and other various health concerns. As always, please remember, this is not medical advice nor should it be taken as such. It is simply a comprehensive breakdown of important nutrients recommended through the ACOG, APA, AAP, and OBGYNs. Also, please consult with your doctor before beginning supplementation of any kind if nursing!
The following vitamins and micronutrients are extremely beneficial to a postpartum mother, especially one who is wanting to breastfeed! There are other amazing benefits as well including what is listed in the initial few paragraphs of this blog. I do want to take a moment to use this time to reinforce that if you feel you are struggling with postpartum depression or anxiety and it's impacting your day to day life, please speak with your OB about finding a mental health therapist. The majority of the vitamins listed below should be taken regardless if you are postpartum or not either in the form of a multivitamin, prenatal, or postpartum vitamin.
I know this list is going to seem extremely overwhelming, especially for a mom who just gave birth. We have a postnatal vitamin and a postnatal supplement bundle if that is of interest to you. Again, no supplement is needed when your diet is hitting all of the below numbers!
- Foods high in Vitamin C: guava, kiwi, bell peppers, strawberries, oranges, etc
- Additional Immune Support supplement
Whether you are breastfeeding, giving formula, or both, the following high level overview is a comprehensive list of all the vitamins and minerals a newborn needs daily (in addition to fat, carbs, and protein):
As you can see from the above list, babies rely on us for virtually everything. It is so important to be fueling your body with the proper vitamins and minerals needed not just for you, but for the baby too!
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