The Top 5 Nutrients New Mums Are Missing — and How to Get Them Easily
Rebuild your energy, mood, and recovery with simple nourishing choices
If you’re pregnant or a new mum, you’ve probably been told:
“Make sure you eat well to keep your energy up.”
But what does eating well really mean when you’re tired, touched-out, and eating one-handed while feeding a newborn?
Here’s the truth:
Most new mums are nutrient-depleted after pregnancy and birth.
Research shows:
Over 50% of postpartum women are iron deficient¹
Up to 60% have inadequate calcium and magnesium intake²
80–90% of women do not get enough omega-3s³
Nearly all women lose significant B vitamin stores during pregnancy and breastfeeding⁴
These aren’t just numbers — they’re daily fatigue, mood dips, poor wound healing, hair loss, anxiety, and a sense of never fully “getting back to yourself.”
Here are the top 5 nutrients your body is craving after birth, why they matter, and simple ways to get them back in (even on your busiest days):
Iron — For Energy, Healing, and Mood
Why you need it:
Your body loses blood during birth (more so with C-section). Low iron can cause fatigue, dizziness, hair loss, poor healing, and mood changes.
How to get it easily:
Slow-cooked red meat or chicken thigh stews
Liver blended into mince or pâté
Lentils with lemon juice (vitamin C increases absorption)
Warming bone broths with marrow bones or chicken frames
Stat: Over 50% of postpartum women are iron deficient, which contributes significantly to fatigue and low mood.¹
2. Zinc — For Tissue Repair and Immunity
Why you need it:
Zinc supports wound healing (C-section or perineal tears), immune function, and hormonal balance.
How to get it easily:
Slow-cooked meats, especially lamb and beef
Pumpkin seeds sprinkled onto porridge
Eggs (soft-boiled or poached for digestibility)
Seafood (if culturally suitable and fresh)
Stat: Zinc needs increase by more than 50% during breastfeeding, leaving many mums depleted.²
3. Magnesium — For Stress, Sleep, and Muscle Recovery
Why you need it:
Magnesium calms the nervous system, aids sleep, eases muscle tension, and supports digestion.
How to get it easily:
Oats or oat straw tea
Nuts and seeds (almonds, sesame, pumpkin)
Dark leafy greens cooked into soups or stews
Epsom salt foot soaks (absorbed through the skin for extra support)
Stat: Around 60% of women don’t meet daily magnesium requirements during pregnancy and postpartum.²
4. B Vitamins — For Energy and Emotional Balance
Why you need them:
B vitamins (especially B6, B12, folate) support energy metabolism, brain function, and mood stability.
How to get them easily:
Eggs and liver (rich in B12 and folate)
Whole grains like brown rice and millet
Dark leafy greens with warming spices
Nutritional yeast sprinkled on savoury meals
Stat: B vitamin stores are heavily depleted during pregnancy, and deficiencies can worsen fatigue and postpartum mood changes.⁴
5. Omega-3s — For Mood, Hormones, and Healing
Why you need them:
Omega-3 fatty acids (DHA, EPA) reduce inflammation, support brain health, and stabilise mood — crucial in the hormonal rollercoaster after birth.
How to get them easily:
Oily fish (salmon, sardines, mackerel) 2–3x per week
Flaxseeds or chia seeds (plant-based option, though conversion to DHA is limited)
High-quality fish oil supplements (check purity and dose with your practitioner)
Stat: Up to 90% of women do not consume enough omega-3s for optimal recovery and mental health.³
How to Nourish Yourself — Even If You’re Exhausted
✔️ Cook in batches (stews, congee, soups) so meals are ready to reheat
✔️ Keep a nourishment tray beside your bed or feeding chair with nuts, seeds, herbal infusions
✔️ Drink warming broths between meals for easy minerals and hydration
✔️ Ask visitors to bring nutrient-rich meals rather than flowers
Why This Matters
Postpartum depletion isn’t just about feeling tired today.
It impacts your hormones, mental health, physical recovery, and confidence for months and years to come.
In The Strong After Birth Method™, therapeutic nourishment is a core pillar of healing. I guide you to eat in a way that is:
Warm and easy to digest
Mineral-rich and deeply replenishing
Rooted in traditional wisdom and modern nutritional science
References
Pavord et al. (2012). UK guidelines on the management of iron deficiency in pregnancy. Br J Haematol.
Bailey et al. (2019). Estimation of total usual calcium and magnesium intakes in US women: NHANES data. Nutrients.
Starling et al. (2015). DHA and EPA intake recommendations for pregnant and lactating women. Prostaglandins Leukot Essent Fatty Acids.
Obeid et al. (2013). Vitamin B12 status during pregnancy and postpartum. Clin Chem Lab Med.
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