When I think about how we can support our micronutrient status postpartum, it goes much deeper than just prioritizing certain foods and supplements. While those definitely help, we also have to take a look at our stress (which will inevitably be higher, but I think there are different ways to look at this), current lifestyle, and expectations. Stress depletes minerals, which is why postpartum is such an important time to prioritize things like adrenal cocktails and making nourishing foods easily available. We have to replenish, especially if we are breastfeeding, and not getting as much sleep as we once were.
While it’s important to eat enough postpartum, learn more on that here, it’s also important to prioritize certain foods so we can ensure we are supporting our vitamin and mineral levels. We use up a lot of nutrients during pregnancy, about 10% of our minerals stores to be exact, and also go through a big download of iron and copper from mom to baby in the third trimester. Then we give birth, which no matter how you do it is a huge stressor on the body. It’s truly amazing, but takes a lot of energy. Then you have a new baby and your whole world changes, in the best way, but it’s still a lot mentally, emotionally, and physically. This transition to motherhood also requires a lot of energy.
What nutrients are the most important to consider during this postpartum time? I like to break them into two main categories:
Copper, iron, and vitamin A are important nutrients to support during the postpartum season (and during pregnancy, of course!). Mom transfers iron and copper to baby in the third trimester, which means she will need support with these minerals postpartum, especially copper. Research shows that mom’s iron status impacts how the iron and copper are transferred. This is why it’s so important to get enough copper and vitamin A before and during pregnancy, so we have healthy iron levels and are able to pass those on to our baby.
Copper can also get pushed out of balance during the third/fourth trimester time period. Estrogen is higher, which raises serum copper levels. Both high and low copper, low iron, low zinc, and low magnesium have all been associated with an increased risk of postpartum depression. Prioritizing foods that are rich in vitamin C and E are especially helpful for those struggling with excess copper. Both vitamins C and E help to optimize serum copper levels in general as well. Many people think of taking zinc to combat excess copper, but it’s actually not incredibly effective and can deplete bioavailable copper. Instead, prioritizing 500mg per day of whole food vitamin C is a much better approach.
Prioritizing a mix of iron, copper, vitamin A, vitamin C, and vitamin E rich foods can help support the postpartum transition.
Iron Food Sources:
Copper Food Sources:
Vitamin A Food Sources:
Vitamin C Food Sources:
Vitamin E Food Sources:
You will notice most of the copper rich foods also contain iron. Nature is smart that way! A lot of them also contain vitamin A, so you don’t need to choose a bunch of different foods to include to get those nutrients in on a regular basis.
The other major area I consider when thinking about what micronutrient shifts occur postpartum is how stress impacts our mineral status. When the body goes through the stress response, we use up magnesium, sodium, and then potassium. This is a normal and healthy stress response. Issues arise when we start to deplete these minerals and are not getting adequate amounts in through nutrition and possibly supplements. When we have been dealing with stress for a long time, it becomes chronic. This increases the amount of magnesium we are using and often leads to a deficiency when it’s not being replaced properly. A magnesium deficiency then leads to a zinc deficiency because as magnesium gets used up, zinc then gets used up.
Prioritizing a mix of magnesium, potassium, sodium, and zinc rich foods helps avoid the depletion of these important minerals and allows your body to have a healthy response to stress. Stress is inevitable in all seasons of life but especially during the transition to postpartum. The goal is to help your body handle that stress and allow you to feel good despite it.
Magnesium Food & Supplement Sources:
Potassium Food Sources:
Sodium Food Sources:
Zinc Food Sources:
Again, you will notice a lot of these foods overlap. I like to look at the foods that show up the most for the minerals I’m trying to prioritize and focus on the ones that give me a variety. It’s easy to want to supplement everything, but whole foods often work better than most supplements (especially synthetic, non food based supplements). A little intention with your eating can go a long way, especially in the postpartum season!
Here are some other great resources to help you during the postpartum period:
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