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The Crucial Vitamins & Minerals Your Body Needs Postpartum and During Breastfeeding

The Crucial Vitamins & Minerals Your Body Needs Postpartum and During Breastfeeding

breastfeeding postpartum May 04, 2024

Whether you've just given birth or are in the midst of breastfeeding your little one, proper nutrition is absolutely essential. During this pivotal postpartum period, your body has increased vitamin and mineral needs to recover, establish a healthy milk supply, and keep you feeling energized.

When you prioritize your nutrition in the first few years postpartum, you can set yourself up for better energy, mood, metabolism and milk supply so you can go from surviving to thriving postpartum. 

Prioritizing these vital vitamins and minerals will help protect your health and well-being as you navigate this beautiful yet demanding phase.

  • Vitamin D
    This nutrient superstar supports immune health, and bone strength, and may even help reduce the risk of postpartum depression. Most women are deficient, especially after pregnancy. Food sources like fatty fish, egg yolks, and fortified milk can help, but a supplement is usually needed.
  • Vitamin B12
    B12 is crucial for energy levels, red blood cell formation, and neurological function. Animal products like meat, dairy, and eggs are the best dietary sources. Plant-based moms should take a B12 supplement or consume B12-fortified foods.
  • Iron
    Iron deficiency and anemia are extremely common postpartum due to blood loss during delivery. Not getting enough iron can perpetuate fatigue and deplete your energy stores. Lean red meat, lentils, spinach, and fortified cereals are great sources.
  • Iodine
    This mineral supports breast milk supply and your baby's neurological development. It can be difficult to meet your increased needs through diet alone, so a prenatal vitamin with adequate iodine is often recommended.
  • Choline
    Choline promotes your baby's brain development and may reduce your risk of postpartum depression. Egg yolks are an excellent source, but you'll also want to eat beef, fish, dairy products, and legumes.
  • Calcium
    Both pregnancy and breastfeeding can significantly deplete your calcium stores, putting you at risk for conditions like osteoporosis down the road. Dairy products, fortified plant milk, sardines, and leafy greens pack a calcium punch.

Looking for More Postpartum & Breastfeeding Nutrition Guidance?

If you need additional support ensuring you're getting adequate vitamins and minerals through your diet, check out my program The Postpartum Shift. It provides meal plans, recipes, snack ideas and more - all carefully crafted to optimally nourish your body during this vital time. You'll find a variety of balanced, nutrient-dense dishes along with guidance on food sources of key nutrients.

 Loading up on vitamin and mineral-rich foods gives your body the building blocks for healing, lactation, and overall health. Fuel yourself with the crucial nutrients you need to thrive, mama!

Did you find it helpful, Mama? Please share it with other Mamas!

Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.

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