Supplements

So many brands to choose from and, as usual, so much gimmick.

Start to consider Postpartum as a period of physical recovery, hormonal shifts, and high mental load. Supplements can help replenish what pregnancy and delivery deplete, but more is not better. Start with the essentials, then layer in only if needed.

Core Postpartum Supplements

Postnatal or Prenatal Multivitamin. You can switch to postnatal vitamins after birth, however very little changes in the composition of most brands.

Omega-3 Fatty Acids (DHA + EPA). Support brain health, mood regulation, inflammation control, and breast-milk quality.

Vitamin D. Plays a key role in immune function, mood stability, bone health, and infant development.

Magnesium (glycinate or threonate). Supports nervous system regulation, muscle recovery, sleep quality, and stress resilience.

Iron (only if deficient). Replenishes iron lost during delivery and helps reduce fatigue, dizziness, and brain fog. Iron can increase constipation

Helpful Add-Ons

Collagen Peptides. Provide amino acids that support tissue repair, joint health, skin elasticity, and gut integrity.

Probiotics. Help restore gut balance after pregnancy, antibiotics, and delivery, with downstream effects on immunity and mood.

B-Complex Vitamins. Support energy production and nervous system function, especially when sleep deprivation is severe.

Zinc. Plays a role in immune defense, wound healing, and hormone regulation.

Creatine supports cellular energy (ATP), muscle recovery, cognitive function, and mental resilience. Small doses (3–5 g/day) are generally considered low risk, but this should be discussed with a healthcare provider if breastfeeding.

When in doubt, less is more.