Best postnatal vitamins for recovery and breastfeeding

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  • Updated Jan 30, 2025
  • Published

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Created with Hector Chapa, MD, FACOG, Clinical Assistant Professor of Obstetrics and Gynecology, USA

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In a nutshell

After having a baby, your body needs extra care to recover and keep up with breastfeeding demands. That’s where postpartum supplements come in – they help replenish the nutrients you lost during pregnancy and give your body the support it needs to recover and produce high-quality milk for your baby. 

A good postnatal supplement will contain key nutrients such as iron, vitamin D, calcium, magnesium, vitamin B12, folate, zinc, vitamin C, omega-3 fatty acids, iodine, and choline. Ritual Postnatal, MegaFood Baby & Me 2, and Nature Made Postnatal Multivitamin are some of the best postnatal vitamins.

Taking care of yourself after giving birth is just as important as taking care of your baby, and postnatal vitamins can help you get through this challenging time. These specially designed supplements are packed with the key nutrients your body needs to recover from pregnancy and produce high-quality milk. 

If you are feeling tired, run-down, or even overwhelmed – you might be low on essential vitamins and minerals. Postnatal vitamins work by replenishing what’s been lost during pregnancy and delivery. Adding a good postnatal supplement to your post-pregnancy routine is a simple but powerful way to care for yourself and feel more like you again.

This article will explore how postpartum supplements help your body after pregnancy and the best way to implement them in your routine. We will also discuss the main differences between prenatal and postnatal vitamins and help you choose the best options.

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Why are postnatal vitamins important?

You might be thinking: “Do I really need to take postnatal vitamins? Everybody talks about taking supplements during pregnancy, so it should be fine to stop after giving birth, right?” Well, not quite. Even though postpartum supplements may feel like just another thing to waste money on, in fact, they’re very important for your health – which is arguably your most valuable possession.

Naturally, you might be tired of taking a bunch of pills every day. But, you do need extra support to heal and regain strength postpartum. Are you dealing with postpartum fatigue, low energy levels, hair loss, dry or dull skin, weakened immunity, and mood swings? Taking supplements is one great thing you can do to take care of your body after giving birth. 

Postpartum supplements help replenish essential nutrients that may have been depleted, ensuring you have the energy and bone support. If you’re breastfeeding, supplements can help produce milk for your baby without you sacrificing your own health. 

👉Find out more: How to balance hormones postpartum: Tips for a smoother recovery

Key nutrients to look for in postnatal vitamins

As you adjust to life with your little one, postnatal vitamins can provide the extra nourishment your body needs to heal and regain strength. Here are the vitamins and nutrients that can be powerful allies in your recovery journey:

  • Iron. Postnatal vitamins containing iron can replenish the iron stores lost during delivery, support healthy blood production, help reduce fatigue, and boost energy levels. This is particularly important if you are anemic due to significant blood loss during childbirth. Since you are not menstruating yet, the dietary allowance for iron is 9 mg during the first 6 months after giving birth. 
  • Vitamin D. Essential for maintaining bone health in both you and your baby. It helps your body absorb calcium, supports immune health, and may help prevent postpartum depression. Aim for 15 micrograms (or 600 international units) of vitamin D per day.
  • Calcium and magnesium. These two minerals work together to maintain bone strength and density, support proper muscle and nerve function, and prevent postpartum depletion, which can occur as your body prioritizes calcium for breast milk production. You should consume 1000 mg of calcium per day.
  • Vitamin B12 and folate. Both minerals are important for the production of red blood cells. They improve energy levels and support overall recovery. Folate is also crucial for DNA synthesis and repair, which helps your body heal postpartum. If you are following a vegan diet, make sure to use a supplement containing both B12 and folate. You don’t need a lot – and most commercial supplements contain adequate amounts. 
  • Zinc and vitamin C. Supplements containing zinc and vitamin C can boost immune function, protect your body from infections, and aid in tissue repair and wound healing. Vitamin C also supports collagen production, which is essential for healing after delivery. You need 12 mg of zinc and 120 mg of vitamin C daily while breastfeeding.

Key nutrients for breastfeeding support

Your milk is packed with all the nutrients your baby needs, but it might be nutritionally demanding to produce. Postpartum supplements may help you feel better and reduce the signs of postpartum hormone imbalance by providing important nutrients for both you and your baby: 

  • Omega-3 fatty acids (DHA). Play a key role in supporting your baby’s brain and eye development during breastfeeding. For you, DHA can help improve mood and support cognitive function. While lactating, you need about 200-300 mg of omega-3 fatty acids each day. 
  • Iodine and choline. These two support your baby’s brain development and cognitive growth. Iodine is also crucial for maintaining a healthy thyroid, which helps regulate your metabolism and energy levels postpartum. The recommended iodine intake while breastfeeding is 290 mcg/day. Given that you will likely get some iodine through salt, make sure to choose a supplement that contains at least 150 mcg of iodine. Choline supports the development of your baby’s memory and learning abilities, while also benefiting your liver health and metabolism. Breastfeeding women should aim for 550 mg of choline per day.

Best postnatal vitamins while breastfeeding

Whether you’re breastfeeding or not, your body goes through significant changes postpartum, and postnatal vitamins provide an easy way to support your hormones postpartum and make sure you’re getting the right balance of nutrients during this time. So, what are the best postnatal vitamins while breastfeeding?

For breastfeeding mothers, it’s important to choose a postnatal vitamin that offers comprehensive support for both your health and your baby’s development. The best multivitamin for breastfeeding mothers may include trusted options like Ritual Essential Postnatal and MegaFood Baby & Me 2. 

If you’re looking for a supplement specifically rich in DHA, Nordic Naturals Postnatal Omega-3 is a wonderful choice, offering an extra boost of omega-3s. Another trusted option is Nature Made Postnatal Multivitamin + DHA, which includes both the multivitamins and omega-3s necessary for you and your baby’s well-being.

Navigate your postpartum recovery with confidence

Femia offers personalized insights and helps you stay in control

Try Femia now

Differences between prenatal and postnatal vitamins

Prenatal and postnatal vitamins both serve important roles, but they are designed to meet different needs. Here is what sets them apart. 

Prenatal vitamins are focused on providing essential nutrients to support the health of the developing baby during pregnancy, such as folic acid, iron, and calcium. They help ensure your body has the nutrients needed for a healthy pregnancy and to support fetal development. 

Postnatal vitamins, on the other hand, are formulated to support your recovery after childbirth and provide additional nutrients for breastfeeding. They often include higher amounts of certain nutrients that are depleted during pregnancy and delivery, such as calcium, vitamin D, and DHA. 

Choosing the best postnatal vitamin for your needs

Choosing the best postnatal vitamin in a sea of great options might feel like a challenge. But here are a few tips to help you get one that suits your needs:

  • Check for third-party testing and certifications. Make sure the supplement has been independently tested for quality and purity, so you can trust what you’re taking.
  • Get a supplement that matches your dietary needs. Whether you’re vegan, gluten-free, or need an allergen-free option, select a postnatal vitamin that fits your specific dietary requirements.
  • Consult your trusted healthcare provider for personalized recommendations. Talk to your trusted physician or nutritionist to get guidance on the best postnatal vitamin for your health, recovery, and breastfeeding needs.

Postpartum supplements beyond multivitamins

We covered the postpartum multivitamin supplements all new mamas can benefit from after giving birth. However, some other supplements might also be worth looking into:  

  • Probiotics. Probiotics are the “good” bacteria that support gut health and can enhance immune function, which is especially important after childbirth. A healthy gut microbiome can also support your digestion and overall well-being.
  • Collagen. Collagen supplements can promote skin elasticity and help your body recover from the stretching that occurs during pregnancy. They also support joint recovery, which can be especially beneficial as you adjust to carrying your baby and becoming more physically active again. Collagen aids in tissue repair and may help improve skin tone and texture, reducing the appearance of stretch marks.
  • Herbal supplements. Herbal supplements like fenugreek, milk thistle, blessed thistle, and alfalfa are commonly used to support lactation and boost milk supply. But, always consult you’re your trusted healthcare provider before using herbal supplements to ensure they are safe and effective for your specific needs.

When to start and how long to take postnatal vitamins

It’s generally recommended to start taking postnatal vitamins immediately after childbirth to support your body’s recovery and ensure you’re getting the nutrients needed during the postpartum period. 

How long should you take postpartum supplements? As a rule of thumb, continuing the vitamins for at least six months or as long as you are breastfeeding can help maintain your energy levels, bone health, and overall well-being. 

It’s important to note that all new mothers, whether breastfeeding or not, can benefit from postnatal vitamins. 

Even if you’re not breastfeeding, your body still needs to recover and replenish essential nutrients that were depleted during pregnancy and childbirth. 

👉Find out more: Swollen feet after birth: When to worry?

When to consult a doctor

It’s always a good idea to consult your trusted healthcare provider when you have concerns about your health, especially after giving birth. Here are some situations where you should seek professional advice:

  • You feel the symptoms of nutrient deficiencies. If you experience signs like persistent fatigue, hair loss, and dizziness or weakness, it could indicate a deficiency in key nutrients like iron or vitamin D. Your healthcare provider can help identify the exact deficiency causing you trouble and recommend the best way to go about dealing with it.
  • You are worried about specific nutrients or how they interact with medications. If you’re unsure about whether a postnatal vitamin contains the right amounts of certain nutrients or if you have concerns about how it may interact with any medications you’re taking, a healthcare provider can offer you personalized guidance and ensure the supplements are safe for your specific health situation.

Questions from Femia community

  • Can I take prenatal vitamins instead of postnatal vitamins?

    Yes, you can take prenatal vitamins instead of postnatal vitamins, but postnatal vitamins are specifically designed to meet the unique needs of postpartum recovery and breastfeeding. Postnatal vitamins typically contain higher amounts of certain nutrients, such as calcium, vitamin D, and DHA. These vitamins help replenish nutrients lost during pregnancy and support both your health and your baby’s development.

  • Are there postnatal vitamins for formula-feeding moms?

    Yes, postnatal vitamins are beneficial for all mothers, including those who are formula-feeding. While breastfeeding moms need extra nutrients to support milk production, formula-feeding moms also need assistance in recovery and replenishing essential nutrients. Taking postnatal vitamins is a great way to make sure you’re getting the right nutrients to maintain your health and energy as you navigate the postpartum period.

  • Can postnatal vitamins help with postpartum hair loss?

    Postpartum hair loss is common due to hormonal changes, but certain nutrients in postnatal vitamins may help reduce this issue. Vitamins like biotin, zinc, and iron are known to support hair growth and may promote healthier hair. Though supplements can help, it’s important to remember that hair loss is often temporary and part of the natural postrtum process.

  • How can I tell if a postnatal vitamin is working?

    You can tell that a postnatal vitamin is working as your energy levels start to increase, your hair and nails start to look healthier, and symptoms of nutrient deficiencies like fatigue or dry skin start to disappear. However, results can vary from person to person, so it’s important to be patient and consult your trusted healthcare provider if you have concerns or need personalized guidance on your supplement regimen.

  • Should I take separate supplements for breastfeeding?

    If your postnatal vitamin doesn’t contain sufficient amounts of key nutrients like DHA, calcium, or iodine, you may want to consider taking separate supplements. Before adding separate supplements, it’s a good idea to consult your trusted healthcare provider to ensure that you’re getting the right balance and that there are no potential interactions with your current supplements.

The bottom line

Taking postpartum supplements is a great way to help your body recover after childbirth and support breastfeeding. These multivitamins are designed to replenish key nutrients, like iron, calcium, vitamin D, DHA, and iodine that you might be lacking after pregnancy and childbirth. 

The best postnatal vitamins support energy production, bone health, and the development of your baby’s brain and eyes during breastfeeding. Whether you’re breastfeeding or formula-feeding, postnatal vitamins can help you feel up to all the new-mom tasks. 

When choosing the postnatal vitamin, consider your specific dietary needs and preferences. Look for options that match your lifestyle, such as vegan or allergen-free supplements, and always choose brands that undergo third-party testing for quality assurance. 

If in doubt, reach out to your trusted healthcare provider for personalized recommendations based on your unique health needs.

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