When you’re postpartum, your body is going through a lot of changes. From hormonal shifts to the demands of breastfeeding, your body needs proper nutrients to heal, feel energized, and stay strong. One of the best ways to support your body during this time is through the right supplements.
But with so many options on the market, it can be overwhelming to choose what’s best for you. That’s why in today’s post, I’m going to break down the essential supplements I recommend for prenatal and postpartum recovery, why I take them, and how they can support your health during this important phase of life.
The Key Prenatal and Postpartum Nutrients Most Women Are Missing
Even if you’re eating well, certain nutrients are difficult to get in adequate amounts — especially during pregnancy and postpartum when your needs are significantly higher.
Here are some key nutrients that many postpartum moms are missing:
- Iron:
- Up to 50% of postpartum women are iron-deficient. After giving birth, especially with significant blood loss, iron is crucial for maintaining energy levels and avoiding fatigue.
- Choline:
- Over 90% of pregnant women don’t get enough choline. This nutrient is critical for brain development in your baby and for supporting maternal mood. Unfortunately, most prenatal vitamins contain little to no choline, making it an essential supplement for many.
- Iodine:
- Nearly half of pregnant women don’t meet their iodine needs, which is essential for thyroid function and your baby’s brain development.
- DHA (Omega-3):
- 95% of women aren’t getting enough omega-3s from food. DHA is essential for baby’s brain development, maternal recovery, and mood regulation. It’s critical during both pregnancy and postpartum.
- Magnesium:
- 60% of women aren’t meeting their daily magnesium needs, which is crucial for muscle recovery, sleep, stress management, and blood sugar regulation.
- Vitamin D:
- 80% of pregnant and postpartum women are vitamin D deficient, which can impact mood, immune health, and inflammation. Vitamin D is essential for both your health and your baby’s development, especially if you’re breastfeeding.
What to Look for in a Prenatal or Postpartum Supplement
When choosing a supplement, there are certain key features that ensure you’re getting the support you need. Here’s what to look for:
- Methylated B Vitamins: Especially B12 and folate (methylfolate, not folic acid). These are the most bioavailable forms.
- Choline: Look for at least 250mg per day, ideally closer to 450mg to meet your needs during pregnancy and postpartum. The supplement I take and recommend to my clients has 450mg of choline per serving.
- Iron: Especially postpartum, you’ll need around 18-27mg of elemental iron to replenish iron stores.
- DHA/Omega-3: Aim for 300-500mg of DHA daily. Research shows that higher DHA intake is more beneficial for recovery and brain health.
- Magnesium Glycinate: This form is gentle on your gut and helps support muscle recovery, sleep, and stress management.
- Iodine: 150mcg per day for thyroid support.
- Vitamin D: Ideally 2000 IU or more (based on your labs).
Also, make sure the supplement is third-party tested (look for certifications like NSF, USP, or GMP) to ensure product quality and safety.
Prenatal vs Postpartum Supplements: What’s the Difference?
Prenatal supplements are typically focused on supporting your baby’s development, with key nutrients like folate, iron, and DHA. However, postpartum supplements are often more focused on recovery, energy, milk supply, and mood.
Many moms benefit from continuing their prenatal and adding additional support, like extra omega-3s, vitamin D3, protein, and magnesium.
What I Personally Use & Recommend
I always recommend talking to your provider, but here’s a peek at my daily stack when I was pregnant and postpartum:
- Methylated Prenatal
- DHA + Choline
- Magnesium Glycinate
- Creatine (yes, great for moms too!)
- Electrolytes like LMNT (especially for hydration + breastfeeding)
Conclusion
Choosing the right prenatal and postpartum supplements can make a big difference in your recovery. Make sure you’re getting the nutrients you need to heal, replenish, and reclaim your energy postpartum. If you’re unsure about what supplements to choose, talk to your healthcare provider to find what works best for you.
If you’d like personalized recommendations and a deeper dive into your supplement needs, schedule a nutrition consult with me. I can help you create a customized plan that supports your healing and energy, making sure you’re getting the right nutrients for your postpartum journey.
Sign up now and join me on August 1st for my free live workshop on postpartum recovery and energy! I will be sharing my revamped Postpartum Program, The Strong, Nourished, & Energized Mom Method, with those who sign up!
Stay strong & nourished,
Val
