Essential Postnatal Vitamins

Key Vitamins for Postnatal Recovery

After giving birth, your body undergoes significant changes and needs time to heal. Postnatal vitamins and minerals help restore your body’s energy levels, rebuild tissues, and support breastfeeding. Below is a detailed breakdown of the most important vitamins and nutrients for the postnatal period:

1. Vitamin D

Vitamin D is essential for maintaining healthy bones and supporting your immune system. For new mothers, adequate vitamin D is crucial, especially if you are breastfeeding, as it helps your baby absorb calcium and promotes bone development.

Why It’s Important:

After childbirth, your bones and muscles need to recover, and vitamin D is integral to this process. Additionally, studies suggest that vitamin D can help prevent postpartum depression.

Food Sources:

• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Fortified milk and cereals

When to Consider a Supplement:

New mothers, especially those who live in regions with limited sunlight, should consider a vitamin D supplement. The recommended dose is typically around 600–800 IU per day, but your healthcare provider may suggest a higher dose depending on your needs.

2. Calcium

Calcium is another essential nutrient for postnatal recovery, especially for those breastfeeding. It helps to rebuild bone density lost during pregnancy and ensures that your baby's bones grow strong.

According to the National Institutes of Health, breastfeeding mothers need an additional 1,000 mg of calcium daily to maintain their bone health.

Why It’s Important:

Calcium plays a crucial role in muscle function and nerve transmission. During breastfeeding, calcium is transferred to your baby through breast milk, which can deplete your own reserves, making it essential to replenish your calcium levels post-birth.

Food Sources:

• Dairy products (milk, yogurt, cheese)
• Fortified plant-based milks (almond milk, soy milk)
• Tofu, kale, and broccoli

When to Consider a Supplement:

If you don’t consume enough calcium-rich foods, especially if you are lactose intolerant or following a plant-based diet, a calcium supplement may be necessary. Speak with your healthcare provider to determine the correct dosage.

3. Iron

Iron is critical for postnatal recovery, especially if you experienced significant blood loss during childbirth. Iron helps rebuild your red blood cells, which carry oxygen throughout your body, and can prevent postpartum anaemia.

Up to 30% of postpartum women experience iron deficiency anaemia due to blood loss during childbirth.

Why It’s Important:

Fatigue is common in the postnatal period, and low iron levels can exacerbate this. Adequate iron intake will help replenish your energy levels and support your overall recovery process.

Food Sources:

• Red meat (beef, lamb)
• Spinach and other leafy greens
• Legumes (lentils, chickpeas)

When to Consider a Supplement:

If you are diagnosed with postpartum anaemia, your healthcare provider may recommend an iron supplement. The typical recommended dose for iron is 18 mg per day, but higher doses may be needed if your iron levels are particularly low.

4. Omega-3 Fatty Acids (DHA and EPA)

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for brain health and development, both for you and your baby. They also play a role in reducing inflammation and may support mood stability postnatally.

Why It’s Important:

DHA and EPA are vital for the development of your baby’s brain and nervous system, and studies suggest they may help lower the risk of postpartum depression in new mothers.

Studies have shown that DHA supplementation during the postpartum period can reduce the risk of postpartum depression by as much as 50% in some women.

Food Sources:

• Fatty fish (salmon, sardines, herring)
• Chia seeds and flaxseeds
• Walnuts

When to Consider a Supplement:

If you don’t regularly consume fish or other omega-3-rich foods, consider taking a fish oil supplement to meet your daily needs. The recommended intake of DHA for breastfeeding mothers is around 200-300 mg per day. We recommend Zita West Vital DHA. Vital DHA is ultra-pure and molecularly distilled to ensure that it is free of all known contaminants, including Mercury and does not contain any Vitamin A.

5. Vitamin C

Vitamin C is an antioxidant that aids in tissue repair and boosts the immune system. It is especially helpful for new mothers recovering from childbirth, as it supports the healing process of any tears or incisions (in the case of a c-section).

Why It’s Important:

Vitamin C helps with collagen production, which is crucial for wound healing. It also enhances iron absorption, making it an essential nutrient for postpartum recovery, particularly if you are taking iron supplements.

Food Sources:

• Citrus fruits (oranges, grapefruits)
• Berries (strawberries, blueberries)
• Bell peppers and broccoli

When to Consider a Supplement:

If you’re not getting enough vitamin C from your diet, consider taking a supplement. The recommended daily intake is about 90 mg, but your needs may increase if you’re recovering from surgery or any complications during delivery.

6. Zinc

Zinc plays a crucial role in immune function and wound healing. It is especially beneficial for mothers recovering from a cesarean section or an episiotomy, as it helps speed up the recovery process.

Why It’s Important:

Zinc supports the immune system, helps fight infections, and promotes tissue repair. It also plays a key role in maintaining energy levels during the postnatal period.

Food Sources:

• Shellfish (oysters, crab, lobster)
• Pumpkin seeds and chickpeas
• Beef and pork

When to Consider a Supplement:

If you had a difficult birth or surgery, you may want to consider taking a zinc supplement to aid in faster recovery. The recommended daily intake is around 12 mg for breastfeeding women.

7. B Vitamins (B6, B12, and Folate)

B vitamins, particularly B6, B12, and folate, are essential for energy production, brain function, and red blood cell formation. They are also critical for mood regulation, and deficiency can contribute to feelings of exhaustion and even postpartum depression.

Why They’re Important:

B vitamins help combat fatigue by supporting the body's energy production pathways. B6 and B12 are particularly important for keeping energy levels up and supporting cognitive function, while folate helps in the formation of new red blood cells.

Food Sources:

• Poultry and eggs
• Fortified cereals
• Leafy green vegetables (spinach, kale)

When to Consider a Supplement:

Vegetarians or vegans may find it difficult to get enough B12 through their diet alone and should consider a supplement. Additionally, if you’re feeling fatigued or are experiencing postpartum depression, a B-complex supplement could be beneficial.

Zita West Revital Essence

While it's always best to get your vitamins and minerals from whole food sources, it can sometimes be challenging to meet all your nutritional needs through diet alone, particularly during the busy postnatal period. 

We recommend Zita West Revital Essence. This formulation has been specifically formulated to support you and baby during the postnatal period. Each serving delivers vital nutrients to help reduce tiredness, support your immune system and maintain hair and skin. 

Postnatal recovery is a journey, and proper nutrition plays a pivotal role in helping new mothers heal and nourish their newborns. Whether you're replenishing nutrients lost during pregnancy or supporting your body through breastfeeding, ensuring you get the right vitamins and minerals will help you feel stronger and more energised.