Can Nutritional Status Influence the Likelihood of Postpartum Depression?
0-12 months postpartum? Feeling extreme fatigue? Increased anxiety? Mood swings? Maybe even intense anger? According to recent research, getting your nutrient levels checked may be just what you need.
Postpartum depletion refers to the physical, mental, and emotional exhaustion experienced by most women after giving birth. The depletion stems from combined effects of pregnancy, delivery, and breastfeeding - on top of the demands of caring for an infant. Postpartum depletion is characterized by fatigue, poor concentration and memory (“baby brain”), anxiety, and other symptoms that can significantly impact a new mom’s well-being and ability to cope with the challenges of motherhood. One of the most significant, yet overlooked, connections between nutrient deficiency and mental health is the impact of vitamin deficiency on the likelihood of postpartum depletion and/or depression in women.
And while nutrient deficiency is only a piece of postpartum depletion, it is more common than many new moms realize and it can be one of the main culprits behind exhaustion, mood swings, and brain fog that can linger long after birth. Have you found yourself struggling to shake the mental fog? Snapping at your partner over something that’s a nonissue? Ask any new mom and she’ll, most likely, tell you that you’re not alone. However, these feelings aren’t just “normal motherhood struggles” - they’re often signs that your body is lacking essential nutrients.
Although there is quite an emphasis on restoring nutrient deficiencies before and during pregnancy (with the use of prenatal vitamins), postpartum nutrient stores are often forgotten about - which seems counterintuitive. Pregnancy and childbirth take an immense toll on a woman’s body. During pregnancy, your growing baby draws essential vitamins and minerals from your body - that you worked hard to get enough of from your diet and daily prenatal vitamin - to grow and develop. Postpartum, those vitamin and mineral stores that the baby drew from, are often brushed aside and don’t get replenished. Further, if you breastfeed or pump postpartum, your body continues to donate most of its essential nutrients to your new baby.
From vitamin and mineral deficiencies postpartum to how this affects your mental health as a new mom, understanding what your body truly needs after childbirth is the first step towards feeling like yourself again.
Some of the most common nutrient deficiencies postpartum include:
Vitamin D: Many women are already low in vitamin D when they become pregnant. And like we talked about, the demands of pregnancy and breastfeeding further deplete vitamin D levels. Not only is vitamin D essential for bone strength, but it contributes to immune health and mood regulation. Additionally, it’s difficult to get an adequate amount of vitamin D from diet alone because there aren’t a ton of foods high in it. Getting 30 minutes of sunlight daily and supplementing with a daily vitamin that contains vitamin D is a good way to replenish your stores.
Iron (ferritin): Similar to vitamin D, a lot of women are low in iron stores (ferritin is the stored form of iron in your body) before even becoming pregnant. Giving birth can further deplete this level due to blood loss. Low ferritin can lead to persistent fatigue, brain fog, and even hair loss. There are many food sources high in iron that are good additions to your diet before, during, and after pregnancy. Some of these foods include: Beef, chicken, beans, lentils, quinoa, and leafy greens. Try including iron-rich foods in your diet and supplementing if your level remains low.
Omega-3 Fatty Acids: Crucial for brain function, hormone balance, and reducing inflammation, omega-3 fatty acids are often diverted to your baby during pregnancy and breastfeeding because they contribute to helping your baby’s brain function as well. However, they’re also essential in your brain function, so it’s important to replenish your stores using dietary sources like fatty fish (salmon, sardines, herring), flax seeds, chia seeds, and walnuts. If you aren’t able to consume omega-3 fatty acids in your diet, consider taking a daily vitamin that contains the nutrient.
B Vitamins (especially cobalamin and Riboflavin): There are several B vitamins, and most of them play some role in neurologic function! However, vitamins B12 (cobalamin) and B2 (riboflavin) are most commonly depleted postpartum. They support energy production, mental clarity, and nerve function. Many animal-based protein sources contain these nutrients, and oftentimes, a daily vitamin has the B vitamins too.
Zinc: Zinc is an essential nutrient for immune health and healing. Ask any clinical dietitian - after a patient has undergone a major surgery, they will most likely receive zinc supplementation. Giving birth is similar to a major surgery in that your body needs to heal significantly afterwards. You can get zinc through your diet by eating animal-based proteins, nuts, seeds, and legumes. Additionally, most daily vitamins contain zinc.
So what’s the solution here? Postpartum nutrition is key to restoring your body’s nutrient stores and beginning to feel like yourself again. Here’s how you can start in your journey to replenishing your body:
Get your labs checked. A simple blood test can reveal vitamin and mineral deficiencies postpartum and can help you target the nutrients you may be lacking in.
Prioritize nutrient-dense foods. Focus on whole foods rich in vitamins and minerals. Some of the best foods for postpartum recovery include: Salmon (omega-3s, vitamin D), leafy greens (iron), and eggs (B vitamins).
Choose daily supplements wisely. If you’re finding it difficult to replenish your nutrient stores through diet alone (this is common!), high-quality supplements can help bridge the gap. Look for supplements that contain: vitamin D3 from mood, iron for energy, B vitamins for neurologic function, and omega-3 fatty acids to reduce inflammation.
Hydrate and support your gut. Nutrient absorption is just as important as nutrient intake! All of the nutrients we’ve talked about are absorbed in your gut, so it’s important to support your gut health by including fiber-rich foods (fruits, vegetables, whole grains), probiotics (yogurt, kefir, kimchi), and plenty of water to ensure your body can absorb the nutrients it needs.
Part of your recovery postpartum depends on replenishing your nutrient stores. If you’ve been told that feeling exhausted, overwhelmed, and moody is just part of new motherhood, I want you to know that’s not the full story. Your body wants to heal - it just needs the right tools. You deserve to feel your best after your body grew, nourished, and gave birth to a tiny human. While it’s important to feed your new baby, it’s also important to nourish yourself.
Motherhood doesn’t have to mean running on empty. By replenishing the nutrients your body needs, you will slowly start to regain energy, stabilize your mood, and truly thrive in postpartum and beyond!
