Your baby is growing and breastfeeding is behind you: which supplements should you keep taking for yourself?

• During breastfeeding, nutritional requirements remain high (iron, vitamin D, DHA, B vitamins, magnesium); many healthcare professionals recommend continuing supplements until weaning.
• Once breastfeeding ends, your needs return to those of an adult woman: a high-dose pregnancy formula is no longer necessary, and a women’s multivitamin can take its place.
• Vitamin D, omega-3 and magnesium may still be worth considering long after weaning, especially if you get little sunlight, eat little oily fish and have disrupted sleep.
• Don’t continue taking iron without checking: blood tests (full blood count and ferritin) should guide what happens next.
• This article is for mums who are no longer breastfeeding or postpartum, but who have young children and want to support their bodies day to day.

Pregnancy and breastfeeding are times when your body draws on its stores to support your baby’s development. Numerous studies show that micronutrient needs rise considerably through pregnancy, birth and breastfeeding. Without sufficient intake, stores of iron, methylated folate (5-mthf), B vitamins, vitamin D and omega-3 may be depleted[1].

This is one reason why many women experience persistent tiredness, feel they never quite recover, and sometimes notice significant hair loss or brittle nails several months after giving birth. If your diet is unbalanced (skipped meals, snacking, limited fresh foods), it can take even longer to replenish those stores.

After weaning: finding your balance again can be difficult

Once pregnancy and breastfeeding are over, your vitamin and mineral needs are no longer elevated as they were during those periods: they return to those of an adult woman of reproductive age[2].

In theory, a varied, balanced diet could be enough to meet these needs. In practice, though, lack of sleep, the mental load, returning to work and sometimes having little time to cook can leave a gap between what you consume and what your body needs, particularly for B vitamins, vitamin D, magnesium, iron and omega-3.

That’s why it’s worth taking stock after pregnancy and breastfeeding: which supplements should you keep taking to support your energy and wellbeing, which should you stop, and how can you simplify your routine?

Prenatal and postnatal supplements are generally formulated to meet very specific needs: methylated folate (5-mthf)/B9, iron, iodine, omega-3 (DHA), vitamin D, certain B vitamins and magnesium.

During pregnancy and breastfeeding, these additional nutrients serve, among other things, to:

• Support your baby’s growth and development;
• Meet increased maternal needs (blood, tissues, milk production);
• Help prevent certain common deficiencies (B9, iron, vitamin D, DHA…).

Many healthcare professionals recommend taking a postpartum supplement at least throughout breastfeeding, and sometimes for several months after giving birth, to support recovery and meet needs that remain elevated[3].

When and why can you stop taking a prenatal vitamin?

Once breastfeeding has ended and your health has stabilised, you no longer need a supplement formulated specifically for pregnancy or postpartum, particularly if it contains high doses or nutrients intended to support your baby’s growth (such as certain forms of iodine or very high amounts of B9, for example). Your basic vitamin and mineral needs remain, however: for energy, the nervous system, immunity, skin, hair and more.

The idea isn’t to stop all supplementation abruptly, but to move gradually from a supplement specifically formulated for pregnancy or the postnatal period to a more general women’s multivitamin, perhaps alongside a few targeted nutrients (omega-3, magnesium or iron if a need has been identified).

Don’t feel guilty if you don’t have the “perfect diet”. Between broken nights and the mental load, a thoughtfully formulated multivitamin can help you cover the essentials alongside as varied a diet as possible.

You’re not “weak” for continuing to take supplements after pregnancy or breastfeeding. It’s one way to support your body and mental wellbeing through what can still be a very demanding time!

B vitamins and vitamin C: supporting energy and mental wellbeing

B vitamins (B1, B2, B3, B5, B6, B8, B9, B12) and vitamin C play a central role in energy production: they are involved in the metabolism of carbohydrates, fats and proteins, enabling your cells to turn what you eat into usable energy.

Insufficient intake may contribute to persistent tiredness, difficulty concentrating or a feeling of “brain fog”, all common experiences after giving birth.

Several B vitamins and vitamin C intake also contribute to the normal functioning of the nervous system and normal psychological function (mood, managing stress and mental abilities). That’s why a multivitamin containing B vitamins and vitamin C may be particularly useful after breastfeeding ends, especially if you eat irregularly or follow a vegetarian or vegan diet (particularly for B12).

Vitamin D: worth continuing well beyond postpartum

Vitamin D is essential for bones, muscles and immunity, and low levels are common in regions with little sunshine. We know that vitamin D levels are often insufficient after pregnancy, and that supplementation may be needed to maintain adequate levels, particularly if you have limited exposure to sunlight[4].

Several studies suggest that vitamin D deficiency is associated with greater fatigue and may increase the risk of depressive symptoms, including during the postpartum period[5]. Continuing to take vitamin D, either in a multivitamin or as a separate supplement, may therefore still be advisable well after breastfeeding ends.

Omega-3 (DHA/EPA): support for the brain and mood

Omega-3 fatty acids, particularly DHA and EPA, play a part in normal brain function, mood regulation and cardiovascular health. During pregnancy and breastfeeding, DHA is often highlighted for its role in your baby’s brain development. It may still be worth considering after weaning, particularly if you eat little oily fish (salmon, mackerel, sardines).

Several studies (including meta-analyses) suggest that sufficient omega-3 intake, particularly omega-3s rich in EPA, may help ease some depressive symptoms or mood fluctuations, including during the perinatal period[6]. With this in mind, an omega-3 supplement may be useful for supporting your brain and vitality, especially if your diet does not provide enough.

Magnesium: for sleep, stress and mental fatigue

Magnesium is involved in more than 300 metabolic reactions, including energy production, muscle function and the regulation of the nervous system. Insufficient intake may show up as tiredness, muscle tension, sleep problems and increased irritability[7].

In the months after breastfeeding ends, many factors can increase your needs: broken sleep, stress, the mental load and sometimes a return to hormonal contraception or a demanding work schedule. A well-absorbed magnesium supplement alongside a multivitamin may therefore be a useful addition if you feel on edge and find it hard to recover.

Iron: only when needed

Iron is needed to make haemoglobin, which carries oxygen in the blood. Iron deficiency or low ferritin can cause severe tiredness, breathlessness, paleness, palpitations and hair loss. Pregnancy, childbirth (particularly if there was significant blood loss) and breastfeeding can deplete iron stores, which is why supplements may be important during this period.

However, iron supplementation should not be routine: too much iron can also be problematic, especially if taken without a medical prescription. After breastfeeding ends, it is therefore recommended that you check your iron status (blood tests: full blood count and ferritin) before continuing or restarting an iron supplement. If a deficiency is confirmed, your healthcare professional may prescribe or recommend a dedicated supplement at the appropriate dose.

Mama Essentials is a multivitamin supplement designed to meet your daily needs for essential nutrients once pregnancy and breastfeeding are over. It’s for adult women who want to support their energy, mental wellbeing, skin, hair and nails while filling any small gaps left by a less-than-perfect diet or a demanding lifestyle. It does not replace medical treatment or a supplement formulated for pregnancy or breastfeeding, but offers an option better suited to your life after this period. It is suitable for all women outside pregnancy and the postpartum period.

The formula provides 15 essential nutrients in forms carefully chosen for how well they are absorbed (bisglycinate forms of certain minerals, Quatrefolic® methylated folate, Vitacholine® choline, vitamin K2 MK‑7, vitamin D3…).

The aim: to provide a comprehensive foundation for several key aspects of daily life in just 2 capsules a day.

• For energy, B vitamins and vitamin C contribute to the reduction of tiredness and fatigue and to normal energy-yielding metabolism: they help your body turn what you eat into energy, which may ease that “empty battery” feeling at the end of the day.
• For mental wellbeing, the B vitamin complex, vitamin C and zinc support normal nervous system function and psychological function, which can be helpful when the mental load remains high.
• For skin, hair and nails, vitamin C, biotin, zinc and selenium contribute to the maintenance of normal skin and hair, as well as normal nails: a welcome addition if you’re noticing persistent hair loss or dull skin after pregnancy.
• The formula also contributes to the normal function of the immune system and to the protection of cells from oxidative stress, thanks in particular to vitamins B9, B12, D3, C and E, zinc and selenium.

Please note: Mama Essentials does not contain iron, leaving room for a dedicated supplement if a deficiency is identified with your healthcare professional.

Review of Mama Essentials (5/5)

Alexiane

01/06/2026

A new essential

I’m delighted Jolly Mama has launched this product. At 6 months postpartum, I didn’t dare stop taking my postpartum vitamins, but they no longer seemed quite right for me. It’s practical and reassuring to have a formula suited to my new life as a mum.