Supplements and Postpartum Recovery: Which supplements can help?

Postpartum recovery and the phase of involution after childbirth represent a crucial period for maternal health, often associated with physical and psychological challenges. Dietary supplements can play a supportive role in promoting recovery and correcting deficiencies. In this article, we examine which supplements may be beneficial during this phase and how they impact mental health.

Why are dietary supplements beneficial during the recovery phase?

1. Balancing Nutrient Deficiencies: During pregnancy and childbirth, a woman’s body consumes many essential nutrients to support the growth and development of the baby. After childbirth, there may be a deficiency in certain nutrients, especially if the mother has not been adequately supplied with them. Dietary supplements can help to correct these deficiencies and provide the necessary nutrients needed for recovery and coping with the new challenges of motherhood.
2. Supporting Physical Recovery: Giving birth and the subsequent involution phase impose significant stress on a woman’s body. Dietary supplements can aid in supporting the body’s regeneration and healing by providing the essential building blocks required. This can help accelerate recovery and enhance overall well-being.
3. Boosting Energy and Endurance: Caring for a newborn is physically and emotionally demanding. Many women feel exhausted and drained during the involution phase. Dietary supplements can help boost energy levels and improve endurance, thereby assisting women in better managing the challenges of motherhood.
4. Supporting Mental Health: The postpartum period can be emotionally challenging as women experience a range of emotions including joy, sadness, anxiety, and stress. Some dietary supplements, particularly those containing omega-3 fatty acids, can improve mood and help reduce stress and anxiety. This contributes to supporting overall well-being and mental health.
5. Improving Lactation Performance: When a woman breastfeeds, her body has an increased demand for nutrients to maintain milk production. Some dietary supplements can help meet the nutritional needs of a breastfeeding mother and improve the quality of breast milk, which in turn benefits the baby’s health.

However, it’s important to note that dietary supplements are not a substitute for a balanced diet. Women should strive to maintain a healthy and balanced diet and use dietary supplements only as needed and under guidance.

Importance of Dietary Supplements in the Postpartum Period

The postpartum period, defined as the time after childbirth up to approximately six weeks thereafter, requires a particularly balanced diet to support the mother’s body in recovery and promote milk production. Studies have shown that women in this phase often have deficiencies in key nutrients such as iron, vitamin D, and omega-3 fatty acids (1).

1. Iron: Iron deficiency is a common challenge during the postpartum period, especially in women who have lost a lot of blood during childbirth. Iron supplements can help correct this deficiency and stabilize the mother’s energy levels (2).
2. Vitamin D: This vitamin is crucial for bone health and the immune system. Especially in regions with low sunlight exposure, supplementation during the postpartum period is often necessary to maintain adequate vitamin D levels (3).
3. Omega-3 Fatty Acids: These fatty acids are important for the neurological development of the baby and can also improve the postnatal mood of the mother. Studies have shown that omega-3 fatty acids can reduce the likelihood of postpartum depression (4).

Dietary Supplements During the Involution Phase

The involution phase, during which the mother’s body begins to return to normal after pregnancy, also requires special attention to nutrition and nutrient needs.

1. Calcium and Magnesium: These minerals are important for bone health and muscle relaxation. Calcium also supports milk production, while magnesium can reduce fatigue and improve sleep quality (5).
2. B Vitamins: In particular, vitamin B6 and B12 are important for energy metabolism and can help stabilize mood. Deficiency in these vitamins can lead to fatigue and irritability (6).

Involution and Mental Health: How Dietary Supplements Can Help

The period following the birth of a child, especially during the involution phase, is a time of great changes and challenges for women. In addition to the physical changes caused by pregnancy and childbirth, many women also have to deal with the emotional impacts of motherhood. In this article, we will examine how mental health can be affected during involution and whether dietary supplements can help cope with these challenges.

Challenges of Involution

Involution is a sensitive phase in a woman’s life during which her body recovers from the stresses of pregnancy and childbirth. During this time, women may face a variety of emotional challenges, including mood swings, anxiety, stress, and exhaustion. Sudden changes in hormone levels, sleep deprivation, and adjusting to the new role as a mother can negatively impact mental health and lead to depression or anxiety disorders.

How Can Dietary Supplements Help?

Dietary supplements can contribute to supporting mental health during involution by providing essential nutrients crucial for brain function and mood regulation. Here are some ways specific dietary supplements can help:

• Studies indicate that omega-3 fatty acids, especially DHA (a form of omega-3), can help prevent or alleviate postpartum depression by supporting neurological function (7). Similarly, vitamin D and B vitamins can help reduce depressive symptoms by regulating serotonin levels in the brain (8).
• Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, are known for their anti-inflammatory properties and role in brain function. Studies have shown that omega-3 fatty acids can help improve mood and alleviate depressive symptoms.
• Vitamin D: Vitamin D deficiency has been associated with an increased risk of depression. Since many people, especially women during involution, are not exposed to enough sunlight, taking vitamin D supplements can help alleviate the deficiency and stabilize mood.
• B Vitamins: B vitamins play a crucial role in the production of neurotransmitters essential for mood regulation. Deficiency in B vitamins such as folate, vitamin B6, and vitamin B12 can lead to depression and mood swings. Taking B vitamin supplements can help correct these deficiencies.

Conclusion

Choosing the right dietary supplements during the postpartum period and involution can significantly improve the health of both mother and child. It is advisable to consult with a doctor before taking any dietary supplements to consider individual needs and potential interactions. However, a balanced diet remains the foundation for healthy recovery after childbirth.

By supplementing their nutrient intake, mothers can support not only their own health but also create the best possible conditions for the development and well-being of their child.

References

1. Haider BA, Bhutta ZA. Multiple-micronutrient supplementation for women during pregnancy. Cochrane Database Syst Rev. 2017;4(4).
2. Milman N. Iron and pregnancy—a delicate balance. Ann Hematol. 2006;85(9):559-65.
3. Aghajafari F, et al. Association between serum 25-hydroxyvitamin D concentrations and symptoms of depression during pregnancy in an ethnically diverse population in Southern Ontario. J Obstet Gynaecol Can. 2011;33(8):803-809.
4. Freeman MP. Omega-3 fatty acids in major depressive disorder. J Clin Psychiatry. 2009;70 Suppl 5:7-11.
5. Kovacs CS. Calcium and bone metabolism during pregnancy and lactation. J Mammary Gland Biol Neoplasia. 2005;10(2):105-118.
6. Kennedy DO. B Vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients. 2016;8(2):68.
7. Freeman MP, et al. Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry. J Clin Psychiatry. 2006;67(12):1954-1967.
8. Patrick RP, Ames BN. Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism. FASEB J. 2014;28(6):2398-2413.

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!