Postpartum nutrition: why is it essential?

The placenta transfers many nutrients to the growing baby during pregnancy, drawing on the mother's stores of iron, zinc, vitamin B12, vitamin B9, iodine and selenium, as well as omega-3 fats such as DHA and specific amino acids from proteins [1].

Postnatal depletion occurs when a mother's body has given up its own nutrients to support her baby's growth before birth and during breastfeeding. When these nutrients are not replenished, postnatal depletion can occur. This can be limited if a food supplement for pregnant women throughout pregnancy. 

Postnatal depletion is the common phenomenon of fatigue and exhaustion, associated with a feeling of "baby brain" or mommy brain [2].

So, eating well, staying hydrated and consuming all essential nutrients is the key to recovery.

Beyond this exhaustion characterised by a lack of essential nutrients, your body needs to physically recover from pregnancy and childbirth. It needs to regain its strength and consume the nutrients that will support its tissues, bones and replenish its stores. So, no post-pregnancy dieting!

Protein to support your muscles and tissues

Proteins help rebuild your muscles and tissues by contributing to the maintenance of muscle mass, and will also provide you with energy. They allow the body to recover after exertion and help reduce inflammation [3].

Bones, marrow and connective tissues are largely made of collagen. Collagen is the most abundant structural protein in the body, accounting for a quarter of the body's proteins [4].

Collagen will be important in recovery after childbirth as it contains the following amino acids: 
Glycine: plays a role in the proper functioning of the immune system [5] and supports muscle repair
Glutamine: plays a role, amongst other things, in protein synthesis and immune protection [6]
Proline: anti-inflammatory [7], supports healthy healing and helps with tissue renewal [8]

Studies have also shown that collagen may play a role in reducing joint pain associated with childbirth [9].

Collagen and these amino acids are found in abundance in the connective tissues, bones and skin of animal-derived foods. 
Electrolytes and fluids are essential to replace those lost during labour. 

The bone broth is the dish of choice during this period — it contains all these nutrients, electrolytes, and will also be comforting!

Bonus: in the postpartum period, significant hair loss can sometimes occur. Collagen may play a role in keeping your hair strong and nourished, and your nails from breaking or splitting. [10]

Our range of organic liquid bone broths is made for you: Mama Poule, chicken-based with nearly 6g of collagen per jar, or Mama beef, beef-based with nearly 15g of collagen per jar. 

To stock up on protein, Purple power (blueberry) or Choconut power (chocolate hazelnut) provide 5g of plant protein per serving. 

A good intake will also be very important when resuming exercise after childbirth. 

Carbohydrates to replenish your energy levels

Carbohydrates are the main nutrients that provide your body with the energy it needs. Childbirth is an intense physical effort, and consuming carbohydrates afterwards will help you replenish your glycogen stores (your energy source) in the liver and muscles [11].

Wholegrain starchy foods will help you stock up on energy for the day, maintain balanced blood sugar levels and give you that extra boost.

Think wholegrain wheat, wholemeal pasta, brown or wild rice, grains (quinoa, barley, etc.), legumes and nuts and seeds.

Encouraging an anti-inflammatory diet

Anti-inflammatory foods will also help support your body and tissues, as reducing the inflammatory response allows muscles and tissues to recover [12].

To do this, stock up on omega-3s! Healthy fats will also help your body absorb the other nutrients you eat, as well as boosting your energy levels.

Fats are also a major component of breast milk, so an optimal intake is essential.

Some omega-3-rich foods:
Oily fish (salmon, sardines and cod)
Cashew nuts
Flaxseeds
Chia seeds

Replenishing your calcium levels

During pregnancy, a growing baby needs a great deal of calcium to develop its skeleton. This need is particularly significant during the last 3 months of pregnancy. If the mother does not consume enough calcium, her baby will draw what it needs from her bones [13].

To find out more, have a look at our article on calcium and pregnancy.

During breastfeeding, the body continues to draw calcium from the mother's bones to pass into breast milk (studies have shown that women often lose 3 to 5% of their bone mass during breastfeeding [14]). If needed, you can take a breastfeeding supplement with vitamins D3 and K2 to support calcium metabolism. 

An adequate calcium intake is essential to prevent long-term bone loss and osteoporosis.

Some calcium-rich foods: 
Low-fat dairy products
Seeds and nuts
Small oily fish (sardines)
Legumes and leafy green vegetables

Making up for iron losses in your postpartum diet

Your iron needs are elevated after childbirth because you have lost a significant amount of blood during labour, accompanied by iron loss. A good iron status is important as it is necessary for physical growth, the formation of red blood cells, cellular functioning and the synthesis of certain hormones [15]. Low levels (such as those seen in anaemia) can contribute to fatigue, dry and brittle nails and hair, as well as a risk of developing postnatal depression [16].

During the postpartum period, the WHO recommends a iron supplementation, either alone or combined with vitamin B9, as this may help reduce the risk of anaemia by improving the mother's iron status [17].

Some iron-rich foods: 
Lentils
Liver
Prawns
Lamb
Beef
Spinach
Walnuts

Iron Mama, our iron supplement pregnancy, covers 100% of the recommended daily iron intake in just 1 capsule. No more discomfort associated with iron capsules — with our Ferrochel™ iron bisglycinate, our capsules combine optimal absorption with digestive comfort. Ideal before, during and after pregnancy.

Our snack Croquantissime is enriched with iron! One snack covers 50% of the recommended daily intake (7mg). Our formula contains a form of iron that combines bioavailability (90.9%) and comfort: iron bisglycinate.

Our granola Granochoc is enriched with iron! 100g of granola provides 7mg of elemental iron (50% of the recommended daily intake as set by health authorities).

Essential vitamins and minerals for healing

Also pair your iron intake with good intake of vitamin C, which support iron absorption as well as wound healing after childbirth and collagen synthesis [18]. 
In fruits and vegetables (acerola, guava, orange).

The vitamin A also improves the early inflammatory phase of healing, enhancing the localisation and stimulation of the immune response [19].
Offal, liver, carrots, spinach, cabbage, beetroot.

The zinc supplement is necessary for the immune system and for healing after childbirth, and supports protein synthesis [20].
Eat seafood, liver, pulses, nuts, pumpkin seeds and wholegrains such as brown rice.

Fibre for a healthy digestive system

Many women suffer from haemorrhoids during pregnancy or develop them during the pushing stage of labour. It is also common to experience postpartum constipation due to childbirth and iron supplements. Studies show that consuming fibre increases stool frequency as well as consistency [21].

For this, we recommend wholegrains, brown rice, berries, prunes, almonds, desiccated coconut, avocados, and legumes (lentils, chickpeas, white, red or black beans, etc.).
 

Don't forget to drink plenty of water when you increase your fibre intake, as the effect of fibre on digestion is linked to water absorption — so if your fluid intake is low, increasing fibre consumption can actually raise the risk of constipation [22]. Avoid salads and raw vegetables in the days following birth. Your body needs warmth, comfort and nourishment.

Postnatal exhaustion (mental and nutritional) can ultimately lead to postpartum depression, which affects between 13% and 20% of women [23]. Many essential nutrients, or compounds derived from these nutrients, are needed for the synthesis and modulation of neurotransmitters, and may therefore be involved in the regulation of mood.

Although diet is not the only cause of depression, adjusting your postpartum diet may help to reduce the risk and to feel better.

Regulating hormones with magnesium and vitamin B6

A significant drop in oestrogen and progesterone levels occurs after birth, suggesting that postpartum mood changes may be explained by the effect of the withdrawal of these hormones.

Studies indicate that a sudden drop in oestrogen, fluctuations in oestrogen and a lasting oestrogen deficit are correlated with a significant disruption in mood [24]. 
 

Similarly, women with higher natural progesterone levels after childbirth may experience fewer symptoms of postpartum depression [25].

Consuming magnesium and vitamin B6 can help you to balance your hormones.

To do so, you can eat foods such as: mint, rosemary, veal or turkey liver, salmon and mackerel, seeds and oilseeds, peppers, Brussels sprouts, leeks, banana.

Discover Mama-gnésium, our magnesium supplement with 100% magnesium bisglycinate. The best-absorbed form, well tolerated by the body.

To find out more, see our article on vitamin B6.

Reducing inflammation levels with omega-3s and zinc

Psychoneuroimmunology is the study of how dysregulation of the neuro-endocrine system (which releases hormones) and/or the immune system can contribute to the development of depression. Recently, the hypothesis of a psychoneuroimmunological contribution to postpartum depression has been put forward. This hypothesis is based on the intrinsically inflammatory nature of childbirth and postpartum recovery, which, in some cases, can be exaggerated and increase the risk of depression [26].

Omega-3s may help to reduce the prevalence of depression and improve its symptoms by limiting the production of pro-inflammatory molecules and by regulating the production, function and metabolism of serotonergic neurotransmitters (which modulate communication between neurons) [27].

Zinc deficiency is linked to immunosuppression (a reduction in the body's defence responses), as it is involved in balancing pro-inflammatory and anti-inflammatory molecules. Low zinc levels have been associated with mood disorders [28]. One study showed that zinc levels vary inversely and continuously with the severity of depressive symptoms in the postpartum period [29].

To boost your zinc intake, eat seafood, liver, pulses, nuts, pumpkin seeds and wholegrains such as brown rice.

Omega-3s influence depressive symptoms

Maternal DHA reserves can decrease by 50% during pregnancy and may not return to pre-pregnancy levels until six months after childbirth [30].

Studies have reported that the DHA content of breast milk and the rate of seafood consumption were associated with a lower prevalence of postpartum depression. There is an inverse relationship between DHA status and depressive symptoms. In one study, DHA and total omega-3 fatty acids were shown to be significantly lower in women who developed postpartum depression than in those who did not [31].

A study of 120 women showed that those with postpartum depression had significantly lower total omega-3 fatty acid levels, particularly EPA and DHA, which decreased by 16.8% and 4.5% respectively. They also showed that a reduced EPA concentration increases the risk of postpartum depression [32].

Another study demonstrated that women with an omega-3 index of <5% (this index represents EPA plus DHA expressed as a percentage by weight of total fatty acids) were approximately five times more likely to experience postpartum depression than those with values of 5% or above.

Furthermore, an imbalance between omega-6 and omega-3 in early pregnancy increases the risk of postpartum depression during the year following childbirth [33].

To boost your DHA intake, try our pregnancy omega-3 Omega Mama. One capsule covers your needs by providing 250 mg of DHA! A DHA supplementation ideal at every stage of life. 

Did you know? CHO-CHOCOLAT our breastfeeding snack and NOCCIO LOCO our pregnancy snack contain 200 mg of DHA per square! Our spread Crazy nut is also rich in DHA.

B vitamins influence psychological functions

B vitamins such as folate, biotin, B6 and B12 are involved in many essential processes in the body. Taking these vitamins may help to boost your energy and keep feelings of sadness — or even depression — at bay, as these vitamins contribute to normal psychological function and to reducing fatigue.

What B vitamins also influence are the background levels of cardiovascular inflammation, by managing homocysteine levels, a pro-inflammatory amino acid. 
 

Vitamins B9 and B12 convert homocysteine into methionine, an amino acid required at the translation stage of protein synthesis. 
 

Vitamin B6 helps to convert homocysteine into a precursor of the amino acid cysteine; it contributes to normal homocysteine metabolism as well as to the regulation of hormonal activity.

Depression in the general population has been linked to low levels of B vitamins and/or high levels of homocysteine [34].

Furthermore, riboflavin (vitamin B2) is linked to depressive symptoms in the postpartum period [35]. One study found that riboflavin levels in the group experiencing postpartum depression were significantly lower than in the control group, by 13.9% [36].

A few foods rich in B vitamins:
Wholegrains
Leafy green vegetables
Walnuts, almonds, pistachios
Eggs
Meat

Vitamin D is involved in the risk of depression

Vitamin D is involved in various brain processes, and vitamin D receptors are present on neurons in areas of the brain thought to be involved in the pathophysiology of depression [37]. Several studies have shown that women with low vitamin D intake may be at greater risk of developing postpartum depression [38][39].
Vitamin D also exerts an influence on cellular immune responses and reduces levels of pro-inflammatory molecules, which we have seen are linked to the mechanisms involved in the development of postpartum depression [40].

A few foods rich in vitamin D:
Dairy products 
Egg yolk
Fish
Cod and cod liver oil

Post essentials, postpartum vitamins

Our postpartum vitamins Post essentials helps to meet your needs for zinc, vitamins A, C, D, E and B vitamins! It also contains a patented active ingredient, Extramel®, which helps to support emotional wellbeing. 

A good post-partum diet is therefore very important for recovering from birth and combating inflammation and hormonal imbalances.

Diet alone will not work miracles — it is also important to restore your body physically and mentally by trying to relax, giving yourself time for yourself and optimising your sleep.