Postpartum & Breastfeeding Nutrition
Nourishment for your recovery, your baby, and your sense of self
Welcome to Your Fourth Trimester
The weeks and months after birth mark a time of deep physical, hormonal, and emotional change. Whether you're recovering from delivery, navigating feeding challenges, or simply adjusting to life with a newborn, nutrition remains a vital foundation.
This page offers practical, evidence-based support to help you feel more grounded in the weeks and months after birth. You’ll find guidance on recovery nutrition, energy needs, mental health, breastfeeding support, and gentle ways to nourish yourself - even in the middle of sleep deprivation and cluster feeds. If you’re navigating big hormonal shifts, low mood, or just need to make food feel simpler, this space is here for you.
Preparing for Postpartum: Think Beyond the Nursery
It's easy to get caught up in the baby prep - onesies washed, hospital bag packed, crib ready. But the postpartum period - often called the fourth trimester -deserves just as much thought and care.
Preparing for postpartum isn’t about getting everything perfect; it’s about creating a softer landing for yourself in those first few weeks after birth.
Why Preparation Matters:
In the whirlwind of newborn life, it’s often the birthing parent’s needs that get overlooked. Yet, healing, hormonal shifts, feeding demands, and sleep disruption all require a foundation of nourishment and rest. Taking a little time before baby arrives can make a meaningful difference in how supported you feel.
Thinking ahead for your own recovery
Taking a bit of time during pregnancy to prepare for your own nourishment, rest, and recovery can go a long way in supporting healing and mental wellbeing.
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It can be tempting to stop supplements once baby arrives - especially with so much focus shifting to their needs. But your body still has significant nutritional demands, particularly if you’re breastfeeding or recovering from a blood loss-heavy delivery.
The NHS and British Dietetic Association both recommend continuing your pregnancy supplements into the postnatal period - or switching to a breastfeeding-specific supplement if preferred. These typically include:
Vitamin D (10 mcg/400 IU daily): important for bone health and immune support
Iodine: essential for thyroid health and baby’s brain development if breastfeeding
Iron: to replenish stores, especially after delivery
Vitamin B12: particularly for vegetarian or vegan mothers
Choline and Calcium: for nerve, muscle, and bone health
Postpartum takeaway: Don’t stop your supplements abruptly after birth - continue taking your prenatal or speak to your midwife or dietitian about whether a postnatal formula is more appropriate. (We cover more about this further down the page.)
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Early postpartum is not the time to be trying new recipes or stressing over mealtimes. Planning ahead for comforting, nutrient-dense meals can help support your recovery and make sure you’re nourished on even the hardest days.
Freezer-Friendly Meal Ideas
Aim for meals that are:
High in protein (healing + tissue repair)
Rich in fibre (for digestion and bowels)
Warm and hydrating (easier to digest + comforting)
Examples to prep and freeze:
Lentil & sweet potato dhal
Chicken or chickpea stew with root veg
Beef or lentil bolognese
Vegetable-rich lasagna or pasta bake
Oat-based breakfast muffins or baked porridge squares
Stock Up on Non-Perishables
Keep a basket or pantry shelf with non-perishables that make snacks or quick meals easier:
Porridge oats, nut butters, tinned fish, crackers, a high-fibre breakfast cereal
Tinned beans/lentils, chopped tomatoes, long-life milks
Dried fruit, trail mix, snack bars, wholegrain wraps or rice
Herbal teas, broth cubes, evaporated milk.
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Whether you’re breastfeeding, expressing, or formula feeding - you’ll likely be spending a lot of time sitting and feeding. Creating a few mini feeding stations in your home can make this more comfortable and practical.
Set up a station by your bed, sofa, or nursery chair with:
A large water bottle or flask
Nutritious snacks (granola bars, trail mix, dried fruit)
Muslin cloths, spare bibs, burp cloths
Phone charger, book or iPad
Lip balm, hand cream, tissues
Nipple balm and breast pads if breastfeeding
In the kitchen, prep a shelf or drawer with go-to items for making snacks or simple meals.
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Your body has just gone through something extraordinary. Healing takes time - and every birth is different, whether vaginal or caesarean. Having a few comforts and supports on hand can make those first few weeks less overwhelming.
Physical comfort items:
Maternity pads
Peri bottle and supplies (for rinsing after using the toilet)
Breast pads, Silverettes, and cooling gel pads (if breastfeeding)
Supportive underwear and soft, easy-to-change clothing
Belly or pelvic support garments (speak to your midwife or physio)
Midwife tip: Your community midwife or nurse can elaborate better on this list, and advise on wound healing, c-section stitches, perineal care, and emotional wellbeing. Don’t hesitate to ask questions - their role is to support you, not just the baby.
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In the early weeks, help matters - and it’s okay to ask for it. Before baby arrives, consider having a few conversations about what support might look like:
Who can help with meals? Could a friend or family member organise a meal train or bring freezer meals?
Who’s in charge of housework, dog walks, or laundry?
Will someone be available for baby cuddles while you shower or nap?
Being clear ahead of time (even writing it down) can help everyone feel more empowered to support you - and helps reduce that common pressure to “do it all.”
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Birth is a major physical event. Nourishing your body helps repair tissues, restore nutrient stores, and rebuild strength.
Focus on:
Protein: Aim for 20–30g per meal to support tissue repair
Iron + Vitamin C: Rebuild blood stores and combat fatigue
Zinc: Supports immune function and wound healing
Anti-inflammatory foods: Oily fish, leafy greens, berries, and olive oil
Warm, easy-to-digest meals like soups, stews, casseroles, and slow-cooked dishes are often ideal in the early days.
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If you’re breastfeeding, your body requires extra energy and nutrients to support milk production, recovery, and your own wellbeing. On average, this means an additional ~500 kcal, 11 g of protein, 550 mg of calcium, and a slight increase in almost all vitamins each day.
You don’t need to count calories or micromanage nutrients — these extra needs can usually be met by adding a nutritious snack or small meal to your daily routine.
🍽 Example: How to Meet These Needs
Here’s a simple combination that roughly covers these additional requirements:
🥪 Wholegrain toast with 2 tbsp nut butter → provides healthy fats, fibre, and sustained energy
🥛 1 glass (250 mL) of milk or fortified plant milk → adds calcium, protein, and hydration
🍓 A handful of berries or sliced banana → contributes vitamins, antioxidants, and natural sweetness
🥚 1 boiled egg → boosts high-quality protein
✅ This combination provides roughly 500 kcal, 12–15 g of protein, and 500–600 mg of calcium, depending on the ingredients you use.
Other easy ways to meet your increased needs include:
A bowl of Greek yoghurt with fruit, nuts, and oats
A smoothie made with milk or fortified plant milk, nut butter, oats, and fruit
A cheese and wholegrain cracker plate with fruit
A wrap or sandwich with eggs, chicken, tuna, or hummus and salad
🧠 Practical Tips
🍽 Eat intuitively: Hunger can be intense and unpredictable while breastfeeding. Listen to your body and eat when you’re hungry, even if it’s outside your usual routine.
💧 Stay hydrated: Fluid needs increase while feeding. Keep a water bottle or herbal tea nearby, especially during feeds.
⚡ Stock up on quick staples: Oats, eggs, nut butters, yoghurt, bananas, granola bars, sandwiches/wraps, and smoothies can make nourishing yourself easier on busy days.
💡 Tip: Think of this as fuelling both yourself and your baby — prioritise balanced, nutrient-dense foods rather than just extra calories. This supports your energy levels, milk supply, and overall recovery.
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In this season, food needs to be simple, satisfying, and supportive.
Meal ideas:
Tray bake: Salmon, sweet potato & broccoli
Stir-fry tofu, rice & veg with sesame oil
Lentil ragu pasta with grated cheese
Frittata with greens & feta + toast
Slow cooker chicken stew with barley
One-handed snacks:
Hard-boiled eggs
Yogurt + fruit
Oat bars or trail mix
Cheese + crackers
Apple slices + nut butter
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Gentle nourishment to support tissue repair, reduce inflammation, and restore strength
After a C-section, your body needs to:
Heal the surgical incision and underlying tissues
Manage post-operative inflammation
Replenish blood lost during surgery
Support breastfeeding (if applicable)
Rebuild core strength and energy levels
Key Nutrients for Recovery:
1. Protein
Why: Essential for wound healing and tissue repair.
Sources: Eggs, poultry, fish, tofu, lentils, beans, dairy or fortified plant-based yogurts, nut butters.
2. Iron
Why: Supports red blood cell production and energy, especially after blood loss during surgery.
Sources: Red meat, chicken thighs, lentils, beans, leafy greens, iron-fortified cereals.
Tip: Pair iron-rich foods with vitamin C (e.g., citrus, peppers, berries) to enhance absorption.
3. Vitamin C
Why: Promotes wound healing and boosts immune function.
Sources: Oranges, strawberries, kiwi, tomatoes, peppers.
4. Zinc
Why: Supports skin repair and immune health.
Sources: Nuts, seeds, whole grains, seafood (especially shellfish), legumes.
5. Omega-3s
Why: Help reduce inflammation and support mood balance.
Sources: Oily fish (like salmon or sardines), chia seeds, walnuts, flaxseed oil.
6. B Vitamins (especially B12 and Folate)
Why: Important for energy metabolism, red blood cell production, and nervous system support.
Sources: Whole grains, leafy greens, eggs, dairy, nutritional yeast, meat, fortified cereals.
7. Magnesium
Why: Supports muscle relaxation, bowel movements, and sleep.
Sources: Leafy greens, legumes, nuts, seeds, whole grains.
Hydration:
Staying hydrated supports wound healing, milk production (if breastfeeding), digestion, and overall recovery.
Aim for 1.5–2 litres of fluids per day - water, herbal teas, and broths all count.
Include fibre from fruit, veg, oats, and pulses to support bowel movements, which can be sluggish post-surgery.
Tips for Eating After Surgery:
Start small: Appetite may be low at first. Begin with easy-to-digest meals like soup, toast with nut butter, or yogurt with fruit.
Prioritise protein at each meal or snack to assist healing.
Batch cook or ask loved ones for help with meals in advance.
Avoid constipation: It can worsen discomfort post-op. Include fibre, fluids, and gentle movement as advised.
Gentle snacks: Keep nourishing, no-effort options nearby (e.g., boiled eggs, trail mix, overnight oats, crackers and hummus).
Supplements:
Supplements are not always needed if you’re eating well, but they may help bridge gaps:
Continue your prenatal multivitamin for at least 6 weeks unless advised otherwise.
Consider iron if you lost a significant amount of blood - have your ferritin checked.
Vitamin D is still important, especially in winter months or if breastfeeding.
Omega-3 (DHA) supplements can support mood and inflammation if not eating oily fish.
Emotional Recovery:
Major surgery, hormonal shifts, and early parenthood are a lot to manage at once. You may feel physically limited, tired, or emotionally overwhelmed. That’s normal.
Healing after a C-section is about more than the scar - it’s about restoring your body gently, feeding it kindly, and letting others support you where they can.
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Food isn’t a fix-all, but nutrients play an important role in mood, hormone balance, and emotional wellbeing.
Supportive nutrients:
Omega-3s (DHA/EPA): Linked to reduced risk of postnatal depression
B vitamins: Especially B6, B12, and folate
Iron + Magnesium: Help manage fatigue, mood, and irritability
Balanced meals: Protein + slow-release carbs = steady energy
If you’re struggling, know that you’re not alone - and support is available.
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The early weeks after birth are for recovery and nourishment, not weight loss. Your body has done something incredible - and it deserves time, support, and kindness.
If returning to a previous weight is part of your long-term goal, here’s what to keep in mind:
There’s no rush - gradual weight loss of 0.5–1 lb per week is safe while breastfeeding. There’s no set timeline for “feeling like yourself again.” Hormonal changes, emotional shifts, and physical recovery take time - often well beyond six weeks.
Avoid drastic diets - they can affect energy, increase stress, and reduce milk supply
Prioritise balance: regular meals, fibre, hydration, protein, and gentle movement when ready
Skip detoxes and diet trends - postpartum isn’t the time for extremes
The NHS and British Dietetic Association recommend focusing on rest, healing, and support in the early months. You’re not behind. You’re recovering, adapting, and learning all at once.
Be kind to your timeline - and know that support is always available if you need help along the way.
Recovery Nutrition: Heal, Replenish, Rebuild
Postpartum Supplementation: Don’t Stop Suddenly
Continuing or adjusting your supplements can support:
Healing and tissue repair
Breast milk production
Energy levels and mood
Thyroid and immune function
Why Supplements Still Matter After Birth:
Iron – Rebuilds blood stores lost during delivery and supports oxygen transport and energy. Anaemia is common postpartum.
Iodine – Essential for thyroid hormone production and milk quality. If breastfeeding, your daily needs are higher.
Vitamin D – Supports immune health, mood regulation, and calcium absorption. All breastfeeding women in the UK are advised to take 10 mcg (400 IU) daily.
Omega-3 (DHA) – Contributes to maternal brain health, reduces inflammation, and supports infant neurodevelopment.
Vitamin B12 and Folate – Support energy metabolism, red blood cell production, and postpartum recovery (particularly important for those who follow vegetarian/vegan diets).
Calcium – Especially important if your intake is low or if you don’t consume dairy; supports bone health while breastfeeding.
Choline – Important for brain development and recovery; often under-consumed and not always included in standard prenatals.
What to Do:
Continue your prenatal multivitamin unless advised otherwise.
If you prefer, switch to a postnatal or breastfeeding-specific formula - these often rebalance nutrients like iron, calcium, iodine, and DHA based on new needs.
Don’t stop cold turkey - if you’re unsure what to continue, bring your supplement list to your midwife, doctor, or registered dietitian for guidance.
If you’re vegan or follow a plant-based diet, have had significant blood loss during birth, or are exclusively breastfeeding, you may benefit from tailored supplementation as it can be harder to meet all your nutritional needs through food alone.
Speak to your GP or a registered dietitian to review your diet, bloodwork, and feeding plans - they can help personalise supplement advice to support your recovery and ongoing needs
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Vitamin B12: Required daily, as it’s not found in plant foods.
➤ Recommended: 10 mcg daily, or 2000 mcg weekly (cyanocobalamin form).Iodine: Often low on plant-based diets.
➤ Recommended: 150 mcg daily while breastfeeding.DHA: Plant diets don’t provide preferred DHA.
➤ Recommended: 200–300 mg DHA daily (algae-based supplement).Choline: Important for brain health and cell repair.
➤ Recommended: 400–550 mg/day - may need a supplement if intake is low.
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Iron: Birth can deplete iron stores significantly.
➤ Recommended: 10–27 mg/day depending on your needs (or higher under medical guidance).
➤ Form tip: Iron bisglycinate is gentler on the gut.Pair with Vitamin C (e.g. 50–100 mg/day) to aid absorption.
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Iodine: Supports baby’s brain development via breast milk.
➤ Recommended: 150 mcg/day while breastfeeding.Vitamin D: Supports bone health and immune function.
➤ Recommended: 10 mcg/day (400 IU); may need more if deficient.Calcium: Required if dietary intake is <700 mg/day.
➤ Recommended: 1000 mg/day (through diet or supplement).Omega-3 (DHA): Supports baby’s nervous system development.
➤ Recommended: 200–300 mg DHA/day if not eating oily fish.
Practical Tip: Keep your supplements somewhere visible - by the kettle, changing table, or bathroom sink - to make taking them easier to remember during busy days.
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Breastfeeding places extra nutritional demands on your body. Focusing on balanced, nutrient-dense foods helps support your recovery, milk production, and your baby’s growth and development.
⚡ Energy Needs
Breastfeeding increases your energy requirements by approximately 400–500 extra calories per day, depending on how frequently you’re feeding or expressing.
This doesn’t mean “eating for two” — it’s about tuning in to hunger cues and honouring your body’s signals.Aim to eat regular meals and snacks throughout the day to support milk supply, energy levels, and blood sugar balance. These extra needs are often met by simply adding a nutritious snack, such as yoghurt with fruit and nuts, wholegrain toast with nut butter, or a small smoothie.
🌿 Key Nutrients to Prioritise
🍳 Protein
Supports your postpartum recovery and milk production.
Sources: eggs, yoghurt, beans, lentils, fish, tofu, chicken, nuts, and seeds.🦴 Calcium
Recommended intake: 1,000 mg per day during breastfeeding.
Calcium supports your baby’s bone development. If your intake is low, your body may draw on your own stores, which can affect bone health over time.
Sources: dairy products, fortified plant milks, tinned fish with bones (e.g. salmon, sardines), green leafy vegetables, tofu set with calcium, sesame seeds, and almonds.There’s no need to increase calcium beyond this amount — just ensure consistent intake throughout the day.
🧂 Iodine
Recommended intake: 200 µg per day (UK guidelines).
Iodine supports thyroid function and your baby’s brain development.
Sources: cow’s milk, yoghurt, cheese, white fish, eggs, and fortified plant milks (check labels, as iodine content varies).Routine iodine supplementation is not currently recommended in the UK. Most breastfeeding women can meet their needs through diet, but if you follow a vegan or dairy-free diet, speak to your healthcare provider or dietitian about whether a supplement is appropriate.
☀️ Vitamin D
Recommended intake: 10 µg (400 IU) daily for all breastfeeding mothers in the UK, year-round.
Vitamin D supports bone health and immune function for both you and your baby.
Sources: safe sun exposure and supplements (food sources alone are usually insufficient).🧠 Omega-3 (DHA)
Omega-3 fatty acids, particularly DHA, support your baby’s brain and visual development.
Sources: oily fish such as salmon, sardines, trout, and mackerel.
Vegetarian or vegan? Consider an algae-based DHA supplement to meet your needs.🩸 Iron
After birth, iron requirements typically decrease because you’re not menstruating while breastfeeding. For most women, a balanced diet provides enough iron, and routine supplementation isn’t usually needed unless blood tests show low levels.
Sources:
Haem iron (animal-based): red meat, poultry, fish — more readily absorbed.
Non-haem iron (plant-based): lentils, beans, fortified cereals, spinach, dried apricots — absorption improves when paired with vitamin C-rich foods (e.g. citrus, peppers).
Iron supplementation should be individualised. For reference, the WHO recommends 30–60 mg elemental iron daily during pregnancy, but postpartum supplementation is only advised if clinically indicated.
✨ In Summary
Eat regularly and follow your hunger cues — extra energy needs don’t require overeating.
Focus on nutrient-dense foods to support milk production, recovery, and your baby’s development.
Prioritise protein, calcium, iodine, vitamin D, omega-3s, and iron (if needed).
Supplements for iodine and iron should be tailored to your diet and blood results — speak with your healthcare provider or dietitian if unsure.
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Milk production increases your fluid needs. Aim for 6–8 glasses per day, but drink to thirst - you’ll likely notice you're more thirsty, especially while feeding. Keep a water bottle handy during nursing or expressing sessions.
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Don’t skip meals - even toast with peanut butter or a bowl of porridge counts
Batch cook or prep snacks when you have support
Keep easy, one-handed snacks nearby
Include a source of fat and protein with your meals and snacks to keep energy stable
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Even with a balanced diet, supplements can play an important role in meeting your nutritional needs while breastfeeding:
✅ Continue your prenatal or switch to a postnatal/breastfeeding multivitamin that’s appropriate for this stage.
🐟 Consider an omega-3 (DHA) supplement if you eat little or no oily fish. DHA supports your baby’s brain and visual development.
☀️ Vitamin D (10 µg / 400 IU daily) is recommended by the NHS for all breastfeeding women year-round, as it’s difficult to meet needs through food alone.
👩⚕️ Seek personalised advice from your dietitian, midwife, or doctor — especially if you follow a vegan or restrictive diet, as you may need additional supplementation (e.g. iodine, B12, or others depending on your intake).
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“You have to drink milk to make milk.”
This is a common misconception. While calcium is important during breastfeeding, you don’t need to drink cow’s milk to produce your own. You can meet your calcium needs through a variety of sources like leafy greens, fortified plant-based milks, sesame seeds, almonds, and dairy products if tolerated.“Spicy foods will upset your baby.”
In most cases, spicy or flavourful foods are completely safe to eat while breastfeeding. In fact, your baby is introduced to the flavours of your diet through breast milk - which can even help expand their taste preferences later on. Unless you notice a clear reaction in your baby, there’s no need to restrict spices.“Low milk supply means you’re not eating the right foods.”
Milk supply is complex and influenced by many factors - including frequency of feeding or pumping, sleep, hydration, and stress levels. While nourishing yourself well is important, low supply is rarely caused by a single dietary issue. Don’t blame yourself - and reach out for support if needed.“You should avoid allergens when breastfeeding.”
Unless advised by your healthcare provider (e.g. in families with strong allergy histories), there’s usually no need to avoid common allergens like nuts, eggs, or dairy while breastfeeding. Introducing these flavours through breast milk may even have protective effects - but always follow personalised medical guidance.“Certain foods drastically boost milk supply.”
No single food or supplement can guarantee increased supply. Oats, fenugreek, and moringa are often mentioned, but evidence is mixed. More importantly, milk production depends on regular feeding or pumping, hydration, rest, and maternal wellbeing.“You need to eat a perfect diet to breastfeed.”
Not true. While eating well helps with energy, mood, and nutrient stores, breast milk quality remains remarkably consistent. Your body prioritises milk production - even if your diet isn’t perfect every day. Aim for balance, not perfection.
Nutrition & Breastfeeding
Fueling Milk Production, Recovery, and You
Breastfeeding is a remarkable process - your body is producing a complete source of nourishment for your baby while also continuing to heal from birth. It's no surprise, then, that your nutritional needs remain high during this time.
Postpartum & Body Image
Your body goes through extraordinary changes during pregnancy, birth, and the weeks that follow. It’s common to feel a mix of gratitude and frustration when looking in the mirror - especially in a culture that puts pressure on women to “bounce back” quickly.
In reality, postpartum recovery takes time. Your uterus, skin, connective tissues, and hormones are all gradually adjusting, and it’s normal for your body to look and feel different for a while (or permanently).
Many women experience moments of negative body image during this stage. If this happens, try to:
Acknowledge your feelings without judgement — it’s okay to not love every change.
Shift the focus to what your body has accomplished rather than how it looks.
Unfollow or mute unhelpful social media accounts that fuel comparison.
Wear comfortable clothes that make you feel supported and confident, rather than aiming to fit into pre-pregnancy outfits right away.
Seek support from trusted friends, partners, or professionals if negative feelings persist or affect your wellbeing.
Your body has nourished, carried, and birthed a baby. Extending to yourself the same compassion you’d give to a friend can be a powerful step toward healing your relationship with your body.
Mental Health in the Postpartum Period
You’re Not Alone
In the days and weeks after birth, levels of oestrogen and progesterone, which were high during pregnancy, drop sharply. This sudden shift can influence mood, sleep, and emotional regulation.
It’s common to experience:
Tearfulness or mood swings (often referred to as the "baby blues") in the first week
Sleep disruption beyond what’s expected from night feeds
A mix of emotions - joy, worry, overwhelm, grief, or even guilt
These are normal - but they’re not always easy. And for some, symptoms can go beyond baby blues and indicate postnatal depression or postpartum anxiety. These are medical conditions that deserve proper support and treatment, not silence or shame.
Support might look like:
Talking to your GP, other doctor or midwife
Connecting with a perinatal mental health team or therapist
Speaking with a dietitian for nutritional support
Leaning on safe people in your circle, even if it feels vulnerable.
While food can’t fix mental health on its own, it can support the foundations that influence how we feel, cope, and recover.
Key nutrients for mood support include:
Omega-3s (DHA + EPA): Found in oily fish or algae-based supplements; linked to reduced risk of postnatal depression
B vitamins (especially B6, B12, and folate): Support nervous system health and energy metabolism
Iron: Low levels can worsen fatigue, irritability, and focus
Magnesium: Supports muscle relaxation, sleep, and emotional balance
Protein + steady blood sugar: Helps keep energy and mood more stable throughout the day
Eating regularly, drinking enough fluids, and prioritising nourishing meals - even simple ones - can make a real difference. If you're struggling to eat well, start small. One balanced snack or simple meal is enough to begin restoring your strength.