Loss & Trying Again

Carefully guided nourishment for recovery, reflection, and rebuilding

This page is a soft place to land. While every story is different, you’re not alone here.

Pregnancy can end in many different ways - however it unfolds, it’s real. It matters. And your body, mind, and heart deserve space to recover.

Writing - and reading - about loss isn’t easy. The emotional toll can be immense, and every experience is deeply personal. This page has been written with care, compassion, and understanding, recognising the heartache and uncertainty that follow.

One thing we’ve learned - both personally and professionally - is that there’s a real gap in support when it comes to nutrition after loss. So much focus is placed on medical care or emotional wellbeing (and rightly so), but your physical recovery and nutritional needs matter too.

Here, you’ll find calm, trauma-informed nutrition guidance designed to support your recovery and emotional wellbeing - wherever you are in your experience. While the focus is food and nourishment, you’ll also find space for grief, hormones, and hope. There’s no pressure to do anything perfectly.

Supporting Your Body Through Nutrition After Loss

Pregnancy loss is both an emotional and physiological experience. Physically, your body may have experienced bleeding, hormonal shifts, inflammation, fatigue, and depletion of nutrients - especially iron, B vitamins, and electrolytes. Emotionally, it’s common to feel shocked, disconnected, or numb, which can impact your appetite and ability to care for yourself in the ways you’re used to.

Even reading a list of nutrients can feel like a lot when you're just trying to get through the day. But we’ve found that many women actively seek this information after a pregnancy ends - trying to understand what their body needs, how to rebuild strength, or how to prepare for trying again. This section exists to answer those questions with kindness, clarity, and a no-pressure approach.

Plate with cooked salmon, rice with vegetables, and lemon wedge on a table near a potted plant, with a window in the background.

Hormonal Changes After Loss

Pregnancy causes major hormonal shifts. From the moment of conception, your body increases levels of estrogen, progesterone, and hCG (human chorionic gonadotropin) to support the pregnancy. When that pregnancy ends, those hormone levels drop quickly - and this can feel like a hormonal “crash.”

This sudden shift may contribute to:

  • Fatigue or low energy

  • Tearfulness, mood swings, or emotional numbness

  • Anxiety or irritability

  • Disrupted sleep

  • Breast tenderness or even milk production (especially after later loss)

  • Irregular or heavy menstrual bleeding

If your pregnancy ended after 10–12 weeks, thyroid function may also be temporarily affected. Pregnancy naturally lowers TSH (thyroid-stimulating hormone), so after loss, some people experience thyroid-related symptoms such as palpitations, exhaustion, or feeling "off." In some cases - particularly if there's a history of autoimmune conditions - postpartum thyroiditis may occur.

How Nutrition Can Help (And Its Limits)

Nutrition cannot stop grief or replace medical care - but it can offer subtle, steady support in the background. Eating regularly helps stabilise blood sugar, which supports your mood and energy. Certain nutrients may help reduce inflammation, support your nervous system, and gently assist your body as it returns to its natural rhythms.

Think of nourishment as a companion, not a cure.

This information is general in nature and not a substitute for medical advice. Always consult with your doctor, midwife, endocrinologist, or dietitian if you're feeling unwell, emotionally depleted, or unsure what’s going on in your body. Bloodwork (e.g. iron, vitamin D, thyroid function) may be helpful to rule out deficiencies or post-loss complications.

  • While food isn’t a fix-all, it can offer structure, comfort, and nutrients that quietly support healing in the background.

    Key nutrition goals during this time include:

    • Rebuilding iron stores and restoring blood volume - particularly important if you experienced heavy bleeding. Iron helps prevent fatigue, supports immune function, and aids in recovery of energy levels.

    • Restoring energy and stabilising blood sugar - after any physical trauma or loss, the body may be in a higher state of stress. Regular meals and balanced snacks help support your nervous system, reduce energy crashes, and support sleep and focus.

    • Providing nutrients that contribute to mood and cognitive function - such as omega-3s, B vitamins, magnesium, and protein. These nutrients help support the nervous system and the production of neurotransmitters like serotonin and dopamine.

    • Gently supporting the body’s return to its pre-pregnancy rhythms - including menstrual cycles, digestion, and sleep, through consistent nourishment, hydration, and rest.

    • Offering comfort and care through food - which can be grounding when the emotional landscape feels uncertain. Even simple meals can remind you that you’re still worthy of care and nourishment.

    There’s no rush to meet all of these needs at once. Begin with what feels most manageable - a snack, a warm drink, a simple plate - and build from there as strength returns.

  • While there’s no single food or supplement that can “rebalance” hormones, nourishing your body with key nutrients can support your physical recovery, mental wellbeing, and the return of regular menstrual cycles.

    This is not about doing things perfectly. It’s about gently restoring strength, function, and stability - one meal or snack at a time.

    • Healthy Fats

      Sources: Avocado, olive oil, nuts, seeds, oily fish (salmon, sardines, mackerel)
      Why: Healthy fats, including omega-3s, support brain health, reduce inflammation, and contribute to the production of steroid hormones like oestrogen and progesterone. They also benefit mood and heart health - both of which can feel more vulnerable post-loss.

    • Iron-Rich Foods

      Sources: Red meat, chicken thighs, lentils, tofu, leafy greens, eggs, fortified cereals
      Why: Iron supports red blood cell production and helps replenish blood loss. Low iron is common after pregnancy loss and can contribute to fatigue and dizziness.

      Tip: Pair with a vitamin C source (like peppers, strawberries, or orange slices) to enhance absorption.

    • B Vitamins (Especially B6, B12, and Folate)

      Sources: Whole grains, leafy greens, beans, lentils, eggs, nutritional yeast
      Why: These nutrients support energy metabolism, red blood cell formation, and nervous system health. They’re also involved in producing serotonin and dopamine - which influence mood and emotional resilience.

      The NHS recommends continuing folic acid (400 mcg) until at least 12 weeks if trying again. B12 is especially important for those following vegetarian or vegan diets.

    • Omega-3s & Magnesium

      Sources: Oily fish, walnuts, chia/flaxseeds, leafy greens, almonds, seeds, legumes, dark chocolate
      Why: Omega-3s support brain and emotional health, reduce inflammation, and are beneficial for sleep. Magnesium plays a role in calming the nervous system, improving sleep, and easing anxiety or muscle tension.

    • Protein with Every Meal

      Sources: Eggs, fish, poultry, tofu, legumes, dairy or fortified plant-based options
      Why: Protein supports tissue repair, muscle maintenance, and blood sugar stability - all essential during recovery.

    • Hydration

      Sources: Water, diluted juice, herbal teas, broths
      Why: Staying hydrated helps with energy, digestion, and hormone clearance. It also supports sleep and concentration - both of which may feel affected.

    • Zinc & Selenium

      Sources: Pumpkin seeds, Brazil nuts (1–2 per day is enough), seafood, whole grains
      Why: These trace minerals play a role in immune and thyroid function, especially after later pregnancy loss or in those with autoimmune conditions.

    Note: Speak to your doctor or dietitian before supplementing - especially if you’re already taking a multivitamin or planning to conceive again.

  • Grief affects more than just your emotions. It impacts your appetite, energy, digestion, and the way you relate to your body.

    After a loss, you might:

    • Feel no hunger at all - food might seem irrelevant or even nauseating

    • Only want "comfort foods" like toast, biscuits, or sugary snacks

    • Feel frustrated with your body, especially if you still feel pregnant or have physical symptoms

    These are all valid. Your body has just been through a profound event and needs kindness, not perfection.

    Try to:

    • Remove guilt from eating (or not eating)

    • Offer yourself small, gentle meals at regular times

    • Choose stability over nutrient density when needed - for example, plain pasta or toast with peanut butter is okay

    • Pair carbohydrates with a little protein or fat for energy and blood sugar stability

    • Keep snacks by the bed or sofa - energy bars, oatcakes, Greek yogurt, or hard-boiled eggs can help when energy is low

    And remember - nourishment can be a soft form of self-care, even if it starts with just a cup of tea.

Post-Loss Supplementation: What to Continue & Consider

It’s very common to stop all supplements once pregnancy ends - but your nutritional needs don’t vanish overnight. Your body is still doing a lot of behind-the-scenes healing, and continuing to support it through targeted supplementation can be helpful, especially if you’re feeling depleted or preparing to try again.

Instead of stopping your prenatal vitamins suddenly, consider reviewing and adjusting your routine with support from your doctor, midwife, or dietitian.

Key nutrients to consider:

  • Iron – important to replenish after blood loss. Your provider can check your ferritin levels and advise whether a gentle iron supplement (e.g. iron bisglycinate) is needed short-term.

  • Folate – if you were taking 400-800 mcg while pregnant, you can typically reduce to 400 mcg during recovery and preconception. This supports red blood cell production and nervous system health.

  • Vitamin B12 – especially important for energy and mood, and for those eating little or no animal products.

  • Magnesium – supports sleep, muscle recovery, and emotional regulation. Consider a gentle magnesium glycinate if experiencing anxiety, cramps, or poor sleep.

  • Omega-3s (DHA/EPA) – support brain health, inflammation, and future egg quality. Helpful if you’re preparing to try again.

  • Probiotics – post-loss, particularly after antibiotics, medical management, or vaginal procedures, you may benefit from a targeted women’s probiotic (e.g. Zita West Femceive or similar).

  • CoQ10 (Ubiquinol) – may support egg quality if preparing for another pregnancy, especially if over age 35 or undergoing fertility treatment.

  • Vitamin D – continue daily supplementation, especially in winter months or if living in northern latitudes.

  • Psyllium husk or magnesium citrate – for gentle bowel support, especially if constipated after pain medication or hormonal shifts.

Practical tip: Keep your supplements visible - by the kettle, your water bottle, or toothbrush - and give yourself grace. If you forget for a few days, just begin again. There's no perfect.

Healing Meals & Gentle Food Ideas

A bowl of cereal with sliced peaches and almonds on a wooden cutting board, next to a small bowl of apples, with a striped cloth and a potted plant nearby.

In the days and weeks after a pregnancy ends, even the idea of preparing food can feel like too much. Energy is low, emotions are high, and you may be grieving, processing, or simply surviving. That’s okay. You don’t need elaborate meals - gentle nourishment can support healing more than you think.

Your body is doing a lot: processing hormones, rebuilding nutrient stores, and recovering physically. Even small, regular meals or snacks can help stabilise blood sugar, support energy, and ease the physical load on your body and mind.

    • Veggie and chicken broth or lentil soup with sourdough – rich in protein, iron, and easy-to-absorb nutrients

    • Scrambled eggs with spinach on toast – quick to prepare, high in protein and B vitamins

    • Pasta with olive oil, garlic, and tuna – simple carbs for energy, healthy fats, and protein

    • Steamed rice with sautéed vegetables and soy sauce – a gentle, nourishing base with fibre and minerals

    • Greek yogurt with honey, berries, and seeds – rich in calcium, protein, and antioxidants

    • Overnight oats with flaxseed, banana, and peanut butter – easy to prep ahead, supports digestion and energy

    • Chia pudding with oat milk and fruit compote – hydrating, high in fibre and omega-3s

    • Salmon tray bake with roasted potatoes and greens – a one-pan dish full of anti-inflammatory fats and nutrients

    • Frittata with courgette, sweetcorn, and cheese – reheats well, balances protein, veg, and comfort

    • Cook in batches on better days and freeze small portions - this reduces decisions and effort when you need rest

    • Say yes to help - if someone offers, ask them to drop off a meal, prep some snacks, or do a grocery run

    • Stock up on staples like oats, tinned beans, chickpeas, lentils, tinned fish, frozen vegetables, and microwaveable grains - they’re nourishing and fuss-free

    • Keep nourishing snacks nearby: oatcakes with nut butter, protein bars, hard-boiled eggs, hummus and crackers, full-fat yogurt, trail mix

    You don’t have to follow a plan or hit perfect nutrition goals. Gentle, steady nourishment - even a slice of toast, a smoothie, or warm soup - is a powerful act of care. In this season, food can be grounding, comforting, and quietly healing.

Emotional Wellbeing & Support

Pregnancy loss can be an isolating and disorienting experience - one that impacts not just your body, but your emotional and mental health in deeply personal ways. Whether your experience was recent or some time ago, it’s normal to feel a mix of grief, sadness, confusion, anger, numbness, or even guilt. These feelings may shift day to day or linger quietly beneath the surface.

While some healthcare systems offer access to bereavement counselling or perinatal mental health services, many do not - leaving individuals to navigate this complex terrain largely on their own.

Everyone processes loss differently, and there’s no right timeline for when (or if) to speak with someone. But working through it entirely alone can be heavy. If and when you’re ready, support does exist - and it’s valid to seek it.

You may find it helpful to:

  • Speak to your GP if low mood, anxiety, fatigue, or sleep disturbances persist beyond a few weeks. They can screen for perinatal mental health conditions and refer appropriately.

  • Consider grief-informed or perinatal-specific counselling, particularly if your loss was later in pregnancy or followed medical complications.

  • Join a peer support group - online or in person - where others understand your experience without explanation.

  • Try gentle journaling or expressive writing, which has been shown in research to support emotional processing and self-reflection.

Even if support isn't automatically offered in your area, that doesn't mean you're not entitled to it. Asking for help takes strength - and is a valid part of healing.

You are not alone, and your emotional health is just as important as your physical recovery.

From my heart to yours,
Sarah Brunton, Founder

“From personal experience, my heart breaks for every woman who has lived through loss, faced impossible decisions, or found herself in a moment she never imagined. Whatever your story, this space was created with you in mind - with care, honesty, and deep respect for what you’ve been through. I’m so sorry you’ve had to walk through this. However your experience unfolded - be kind to yourself, take only what you need from this space, and know that you're not alone.”