Postpartum nutrition: recovering and supporting your body

• After giving birth, your body rebuilds its reserves: protein and collagen for tissues, wholegrain carbohydrates for energy, iron to compensate for blood loss, and calcium and vitamin D for bones.
• Omega-3s (DHA, EPA), B vitamins, zinc and vitamin D are the nutrients most studied in relation to postpartum mood. Postpartum depression affects 13 to 20 % of women.
• Fibre and staying hydrated help limit constipation, which is common after giving birth and when taking iron supplements.
• This article is for all new mothers, whether or not they are breastfeeding; a food supplement can help when diet alone is not enough, but never replace medical advice.

During pregnancy, the placenta passes many nutrients to the growing baby, drawing on the mother’s reserves 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 used its own nutrients to support her baby’s growth before birth and during breastfeeding. If these nutrients are not replenished, postnatal depletion can occur. This may be limited by taking a food supplement for pregnant women throughout pregnancy.

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

Eating well, staying hydrated and getting all the essential nutrients are therefore key to recovery.

Beyond the exhaustion associated with a lack of essential nutrients, your body needs to recover physically from pregnancy and childbirth. It needs to regain strength and get the nutrients that support its tissues and bones and replenish its stores. So avoid any post-pregnancy diets!

Protein to support your muscles and tissues

Protein helps rebuild your muscles and tissues by contributing to the maintenance of muscle mass, and also provides energy. It helps the body recover after physical exertion and reduce inflammation [3].

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

Collagen is important for recovery after giving birth because it contains the following amino acids: glycine, which plays a role in healthy immune function [5] and supports muscle repair; glutamine, which plays a role in protein synthesis and immune defence, among other things [6]; and proline, which has anti-inflammatory properties [7], supports wound healing and helps tissues renew themselves [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 abundant 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 an ideal dish during this period: it contains all these nutrients and electrolytes, and is comforting too! Bonus: sometimes significant hair loss can occur postpartum. Collagen may play a role in keeping your hair strong and nourished, and in helping to prevent your nails from breaking or splitting. [10]

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

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

Getting enough will also be very important when you return to exercise after giving birth.

Post essentials review (5/5)

Philomène Z. 

08/09/2026

Plenty of vitamins for the postpartum period

I took these supplements for 6 months after giving birth, and I feel I had much more energy than after my first pregnancy. I definitely recommend them – I even gave them to a friend to try.

Carbohydrates to replenish your energy

Carbohydrates are the main nutrients that provide your body with energy. Childbirth is physically demanding, and eating carbohydrates afterwards helps replenish glycogen stores (a source of energy) in your liver and muscles [11].

Wholegrain starchy foods can help fuel you through the day, keep your blood sugar levels steady and give you extra energy.

Think whole wheat grains, wholewheat pasta, brown or wild rice, grains (quinoa, barley, etc.), pulses, nuts and seeds.

Choose an anti-inflammatory diet

Anti-inflammatory foods can also support your body and tissues, as reducing the inflammatory response helps muscles and tissues recover [12].

To do this, get plenty of omega 3! Healthy fats can also help your body absorb other nutrients from your food and give you energy.

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

Some foods rich in omega 3: oily fish (salmon, sardines and cod), cashew nuts, flaxseeds and chia seeds

Replenish your calcium levels

During pregnancy, your growing baby needs plenty of calcium to develop their skeleton. This need is particularly high in the last 3 months of pregnancy. If the mother does not get enough calcium, her baby will draw what they need from her bones [13].

To find out more, read our article on calcium and pregnancy .

During breastfeeding, the body continues to draw calcium from the mother's bones and transfer it 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 food supplement containing vitamins D3 and K2 to support calcium metabolism.

Getting enough calcium is essential to prevent long-term bone loss and osteoporosis.

Some calcium-rich foods: low-fat dairy products, seeds and nuts, small fish (sardines), pulses and leafy green vegetables

Replace lost iron through your postpartum diet

Your iron needs are higher after giving birth because you lost a significant amount of blood during labour, and with it, iron. Maintaining adequate iron levels is important because iron is needed for physical growth, red blood cell formation, cellular function and the synthesis of certain hormones [15]. Low levels (such as those seen in anaemia) can contribute to fatigue and dry, brittle nails and hair, as well as an increased risk of developing postpartum depression [16]. During the postpartum period, the WHO recommends iron supplementation, either on its own or alongside vitamin B9, as this may reduce the risk of anaemia by improving the mother's iron status [17].

Some iron-rich foods: lentils, liver, prawns, lamb, beef, spinach and nuts

Iron Mama, our iron supplement for pregnancy, provides 100% of the recommended daily iron intake in just 1 capsule. No more discomfort associated with iron capsules: with our FerrochelTM 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 provides 50% of the recommended daily intake (7mg). Our formula contains iron bisglycinate, a form that combines bioavailability (90.9%) with comfort.

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

Essential vitamins and minerals for wound healing

Pair your iron intake with good sources of vitamin C intake, which help the body absorb iron and also contribute to wound healing after childbirth and collagen synthesis [18]. Found in fruit and vegetables (acerola, guava, oranges).

Vitamin A also improves the early inflammatory phase of wound healing, helping to target and stimulate the immune response [19]. Offal, liver, carrots, spinach, cabbage and beetroot.

The zinc supplement is needed for immune function and healing after birth, and helps the body make proteins [20]. Eat seafood, liver, pulses, nuts, pumpkin seeds and wholegrains such as brown rice.

Fibre for healthy bowel movements

Many women experience haemorrhoids during pregnancy or develop them while pushing during labour. Postpartum constipation following childbirth and iron supplementation is also common. Studies show that eating fibre increases the frequency of bowel movements and affects stool consistency [21].

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

Remember to drink plenty of water when you increase your fibre intake, since fibre's effect on bowel movements depends on water absorption. If you drink too little water, increasing your fibre intake may instead increase the risk of constipation [22]. Avoid salads and other raw vegetables in the days following childbirth. You need warm, comforting, warming food.

Postpartum depression may be linked to diet. For example, studies show that women with low omega 3 levels are at greater risk of developing postpartum depression.

Get plenty of protein for your muscles and tissues. Choose anti-inflammatory foods (omega 3). Replace lost iron. Get plenty of B vitamins. Eat fibre and stay well hydrated.

Postnatal depletion (mental and nutritional) can eventually lead to postpartum depression, which affects between 13% and 20% of women [23]. Many essential nutrients, or compounds derived from them, are needed to synthesise and modulate neurotransmitters and may therefore be involved in mood regulation.

Although diet is not the only factor in depression, paying attention to your postpartum diet may help reduce the risk and help you feel better.

Magnesium and vitamin B6

Oestrogen and progesterone levels drop sharply after birth, suggesting that postpartum mood changes may be explained by the withdrawal of these hormones.

Studies indicate that a sudden drop in oestrogen, fluctuations in oestrogen and a sustained oestrogen deficiency are correlated with significant mood changes [24].

Similarly, women with naturally higher progesterone levels after giving birth may have fewer symptoms of postpartum depression [25].

Magnesium contributes to a reduction in tiredness and fatigue, and vitamin B6 contributes to the regulation of hormonal activity.

You can get these nutrients from foods such as mint, rosemary, calf’s or turkey liver, salmon and mackerel, seeds and nuts, peppers, Brussels sprouts, leeks and bananas.

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

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

Reducing inflammation levels with omega-3s and zinc

Psychoneuroimmunology studies how disruption of the neuroendocrine system (which releases hormones) and/or the immune system may contribute to the development of depression. More recently, researchers have proposed that psychoneuroimmunological processes may contribute to postpartum depression. This hypothesis is based on the inherently inflammatory nature of childbirth and postpartum recovery, which in some cases may be heightened and increase the risk of depression [26].

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

Zinc deficiency is linked to immunosuppression (reduced immune defence responses), as zinc plays a role in the balance between pro-inflammatory and anti-inflammatory molecules. Low zinc levels have been associated with mood disorders [28]. One study found that zinc levels varied inversely and consistently with the severity of depressive symptoms postpartum [29].

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

Omega-3s and depressive symptoms

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

Studies have reported that the DHA content of breast milk and seafood consumption were associated with a lower prevalence of postpartum depression. DHA status is inversely associated with depressive symptoms. One study found that DHA and total omega-3 fatty acid levels were significantly lower in women who developed postpartum depression than in women who did not [31].

A study of 120 women found that those with postpartum depression had significantly lower levels of total omega-3 fatty acids, particularly EPA and DHA, which were 16,8 % and 4,5 % lower respectively. The study also found that a lower EPA concentration increased the risk of postpartum depression [32].

Another study found that women with an omega-3 index <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 more.

In addition, an imbalance between omega-6s and omega-3s in early pregnancy increases the risk of postpartum depression during the year after giving birth [33].

To boost your DHA intake, try our course of omega-3s during pregnancy Omega Mama. One capsule meets 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 200mg of DHA per square! Our spread Crazy nut is also rich in DHA.

B vitamins contribute to psychological function

B vitamins such as methylated folate (5-mthf), biotin, B6 and B12 are involved in many essential processes in the body. Taking these vitamins may help support your energy and ease feelings of sadness, as these vitamins contribute to normal psychological function and to a reduction in tiredness and fatigue.

B vitamins also influence underlying levels of cardiovascular inflammation by helping to regulate levels of homocysteine, a pro-inflammatory amino acid.

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

Vitamin B6 helps convert homocysteine into a precursor of the amino acid cysteine. It contributes to normal homocysteine metabolism and to the regulation of hormonal activity.

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

Riboflavin (vitamin B2) has also been linked to depressive symptoms postpartum [35]. One study found that riboflavin levels were significantly lower in the group with postpartum depression than in the control group, by 13,9% [36].

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

Vitamin D is implicated in depression risk

Vitamin D is involved in various processes in the brain, 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 intakes may be at greater risk of developing postpartum depression [38][39]. Vitamin D also influences cellular immune responses and reduces levels of pro-inflammatory molecules, which, as we have seen, are linked to mechanisms involved in the development of postpartum depression [40].

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

What if diet alone is not enough?

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

If you have had a caesarean section or another surgical procedure that leaves a scar, make sure you get plenty of vitamin A, vitamin C and zinc, which help support wound healing.

Good postpartum nutrition is therefore very important for recovering from childbirth, helping to limit inflammation and supporting you through hormonal changes.

Diet alone won’t work miracles. It’s also important to support your physical and mental recovery by trying to relax, making time for yourself and getting the best sleep you can.