What to Take (and What to Skip) After Having a Baby: A Nutritionist's Guide to Postpartum Supplements

By Nancy Tran, RHN | Wellness Wednesdays

Postpartum recovery is a season of nourishment, healing, and replenishment — but not every supplement is necessary after having a baby.

In this WellnessRX Pharmacy guide, we break down what may be worth considering after birth, what to be cautious with, and what to skip unless it’s recommended for your specific needs.

From prenatal/postnatal vitamins and iron to omega-3s, vitamin D, magnesium, protein, hydration, and breastfeeding considerations, this guide helps new moms make more informed choices during postpartum recovery.

Always speak with your healthcare provider, pharmacist, or nutrition professional before starting new supplements postpartum — especially if you are breastfeeding, taking medications, or recovering from birth complications.

The postpartum period gets a fraction of the nutritional attention that pregnancy does — and yet the demands on your body after birth are, in many ways, more intense. You're recovering from labour, rebuilding depleted nutrient stores, potentially breastfeeding (which is calorically and nutritionally demanding), not sleeping, and being expected to function at full capacity simultaneously. The supplement conversation for this stage matters, and it's different from the prenatal list.

As a Registered Holistic Nutritionist who specializes in women's wellness at WellnessRX Pharmacy, postpartum support is one of the areas I'm most passionate about — partly because the gap between what new mothers need nutritionally and what they're actually supported with is enormous.

The Nutrient Depletions That Happen Postpartum

Pregnancy is nutritionally depleting by design — your body prioritizes the baby's development over your own stores. By the time you deliver, many women are significantly low in:

Iron. Blood loss during labour compounds any iron trends from pregnancy. Fatigue, brain fog, and slow postpartum recovery are all consistent with iron deficiency — but are also attributed to "just being a new parent," which means iron often goes unaddressed. If your fatigue feels disproportionate to your sleep, a blood test to check ferritin (stored iron) is worth requesting from your physician.

Omega-3 fatty acids (specifically DHA). DHA is heavily transferred to the baby for brain development during the third trimester and through breast milk. Postpartum maternal DHA depletion has been studied in relation to postpartum mood — rebuilding it matters beyond just the baby's development.

Folate and B12. Both remain important during breastfeeding and for maternal energy and neurological function. Many women stop their prenatal vitamin after delivery and don't replace what it was covering.

Vitamin D. Breastfed babies are entirely dependent on maternal milk for Vitamin D, and most Canadians are chronically low year-round — especially through a winter or spring postpartum. A 2000-4000 IU supplement for the mother (which passes through breastmilk) or directly for the infant after discussion with your physician is standard.

Magnesium. Depleted during pregnancy, connected to sleep quality, mood regulation, and muscle recovery — and one of the first things I add for postpartum clients dealing with anxiety or disrupted sleep.

What to Actually Take Postpartum

Rather than a generic list, this is how I approach it with clients:

Continue the prenatal vitamin, or switch to a postnatal. Prenatals are formulated for the demands of pregnancy. Postnatals adjust for the demands of breastfeeding and recovery — typically with higher iron if tolerated, sustained DHA, and B-complex support. Our prenatal and postpartum supplement collection includes professional-grade options I've selected specifically for this stage.

Add DHA separately if it's not in your prenatal. Many prenatals are low on omega-3 content. A standalone fish oil or algae-based DHA at 500-1000mg daily is worth adding, especially if you're breastfeeding.

Iron — only if indicated. Iron supplementation without confirmed deficiency can cause constipation and GI discomfort. Get the test first. If supplementation is needed, forms like iron bisglycinate are significantly better tolerated than ferrous sulphate. This is a case where a quick conversation with Phillip about interactions and form selection saves a lot of discomfort.

Magnesium glycinate for sleep and mood. 300mg in the evening. One of the lowest-risk, highest-impact things I recommend postpartum.

Probiotic. If you had antibiotics during delivery (as with a C-section), or your baby is showing signs of colic or digestive discomfort, a targeted maternal probiotic can help — particularly strains like Lactobacillus rhamnosus and Bifidobacterium longum. Our gut health collection includes pharmaceutical-grade probiotic options.

What to Be Careful With

Herbs marked "do not use while breastfeeding." This includes some commonly recommended postpartum herbs like high-dose sage, peppermint, and certain adaptogenic blends. What you take gets into breast milk — the standard for safety is different postpartum than in general wellness.

Fat-soluble vitamins in high doses. Vitamins A, E, D, and K accumulate in the body. Doses above recommended levels during breastfeeding need to be discussed with a healthcare provider, not assumed safe because they're "natural."

Any supplement not specifically cleared for breastfeeding. This is where a supplement safety check with Phillip is genuinely valuable — especially if you're also on any postpartum medications like thyroid medication, antidepressants, or iron therapy.

On Postpartum Mood

Postpartum mood symptoms exist on a spectrum from the "baby blues" (temporary, days 3-5 postpartum, self-resolving) to postpartum depression and anxiety, which are clinical conditions requiring proper support. Nutritional interventions — DHA, magnesium, iron repletion — can support mood but are not a substitute for clinical care if postpartum depression is present.

If you're struggling, please reach out to your physician, midwife, or a mental health professional. We're part of your support system here, not a replacement for it.

Our Postpartum Support

Our postpartum nutrition program covers this in full — supplement selection, nutrient repletion strategy, and realistic nutrition planning for a life where you're not sleeping and have approximately 12 spare minutes a day. Book a consultation, and we'll build a plan that fits your actual life, not an ideal one.

Nancy Tran is a Registered Holistic Nutritionist, Strength & Conditioning Specialist, and co-founder of WellnessRX Pharmacy, 152 Holland St E #1, Bradford West Gwillimbury. This article is for educational purposes and is not a substitute for personalized medical advice. Always discuss supplementation with your healthcare provider during the postpartum period, especially while breastfeeding.