Postpartum Nutrition: Should I Take Prenatals After Birth?

Sep 17

Congratulations!! You just gave birth to your sweet bundle (or bundles!) of joy and may be feeling overwhelmed by it all—the love, the emotions, the lack of sleep, the absurd quantity of diapers. Anything to offload right now is certainly welcome. So say YES to every meal train and offer for help people give.

One thing you may be looking forward to leaving in the rearview mirror is remembering to take a prenatal vitamin. But then you wonder “should I take prenatals after birth?”

I may be here to burst that little bubble. But in return, you are going to thank me because continuing to take prenatals after birth is going to be so helpful for both minimizing your postpartum depletion and improving your little ones development if breastfeeding.

Keep reading to learn how continuing to take prenatals after birth is critical for optimal postpartum recovery and breastfeeding nutrition.

Lactation Increases Nutrient Demands

Did you know nutrient demands during lactation are actually higher than in pregnancy? So much more attention is given to critical nutrients for the developing baby while pregnant, but the first 1,000 days includes both for a reason—babies require these critical nutrients after birth as well. Which is why it is especially important to continue to take prenatals after birth. And regardless of whether you chose to or are able to breastfeed, there is still so much repair happening in your body in the weeks postpartum, so ensuring a steady intake of nutrients is going to be extremely beneficial.

But I hear you —you can barely find time to go to the bathroom (granted, each visit to the bathroom in the weeks postpartum takes 15 years). So perfectly balancing your meals to include all the nutrients your body needs to recuperate just may not be in the cards. And that’s OK.

That’s why I recommend at least continuing to take prenatals after birth. Or better yet, taking a specially formulated postnatal vitamin.

In most cases, continuing to take prenatals after birth works perfectly well because it contains many of the same nutrients. Although if breastfeeding, specially formulated postnatal supplements have the benefit of better suited levels for lactaction and many include herbs for increasing milk supply. I love the Megafood Baby and Me 2 postnatal, which you can find in my supplement storefront here (Note: This is not a sponsored post, I just love their products!).

Top Postpartum and Breastfeeding Nutrients

Continue reading for a look at some of the most important nutrients for postpartum and infant health to give yourself added motivation to keep up that daily habit of your prenatal.

Vitamin D3

Vitamin D3 is vital for strengthened immunity and proper skeletal health. Vitamin D status has also been found to be indicative of postpartum depression risk. This is also one nutrient that you will want to supplement for baby if they are exclusively breastfed because unless you are supplementing with very high amounts (>6,400 IU daily), sufficient vitamin D does not get into breastmilk. I actually recommend taking this in addition to your prenatal because prenatals often do not have vitamin D in the right carrier for optimal absorption.

Iodine

The World Health Organization (WHO) has stated that iodine deficiency can be defined as the world’s greatest cause of preventable brain damage, and both babies and mothers need sufficient iodine for proper thyroid function. Breastmilk levels are dependent on maternal intake, and babies are dependent on iodine in breastmilk or formula to create thyroid hormone which is critical for proper neurological, cognitive and behavioral development.

Calcium

There are large fetal demands for calcium in the third trimester, which extend postpartum if breastfeeding. Breastmilk has adapted to supply a consistent amount of calcium despite maternal intake levels, so calcium is extracted from the bones in order to meet needs. Fortunately, once weaning is complete bone density recovers, but you still want to ensure your intake is adequate. Low calcium blood serum levels is also associated with higher postpartum hemorrhage risk. Most prenatals don't include significant levels of calcium, and I don't usually recommend calcium supplements in place of adequate dietary intake, but this is a reminder to be very mindful about obtaining enough calcium in your diet if breastfeeding. We all know dairy, but chia seeds and bone-in sardines are some great sources of calcium as well!

Vitamin B12

This one is really only a concern for people following a mainly plant-based diet, or taking proton pump inhibitors which can inhibit nutrient absorption. And since Vitamin B12 is so critical for proper development and functioning, I wanted to add it here. Because any excess is excreted from our body anyway, doubling up on this critical nutrient is a good idea. Benefits of B12 include decreased risk of fatigue and lethargy as well as postpartum depression and anxiety for the mother and proper neuro-motor development, development of red blood cells, reduced risk of stunted growth, developmental delays and insulin resistance for baby.

Omega-3 DHA

Benefits of omega-3 DHA are proper brain, neurocognitive and vision development of baby and repleting maternal stores. There is a huge demand for DHA in the third trimester and throughout lactation as baby's brain is rapidly growing. If not supplemented during lactation, DHA for breastmilk will come directly from the mother's stores which have been shown to deplete with each pregnancy. That's why supplementing is especially important to have adequate stores for any future pregnancies. A huge store of DHA is in the brain, so it's no wonder why so-called 'Mom Brain' is so common.

Choline

Choline doesn't get much attention—many prenatals don't even contain it! but its importance for infant neurological and cognitive development cannot be overstated. During lactation, the demand for choline goes up and breastmilk is prioritized, likely because choline is so critical to brain and memory development. But for the mother, choline is essential for healthy liver function as well. So if breastfeeding, be especially cognizant of including this nutrient in your supplements and diet.

Iron

There are many reasons to think about iron beyond the third trimester anemia screening. Despite significant blood loss in childbirth and the weeks postpartum via lochia, the iron limit set by the FDA is only a fraction of that for both pregnant and non-pregnant non-lactating women and may not be sufficient. This is especially true if you experienced postpartum hemorrhage.

Even if breastfeeding, many women resume menstruation as early as 6 weeks postpartum, which further leads to a loss of iron. Iron deficiency anemia increases risk of postpartum depression and anxiety, fatigue and reduce cognitive function.

Insufficient iron stores to supply breastmilk can lead to anemia for baby, especially if delayed cord clamping was not observed in childbirth.

What's more—If extended breastfeeding is your goal, iron is especially important because iron deficiency predicts early breastfeeding cessation due to lowered milk supply.

How Long Should You Take Prenatal Vitamins After Birth?

I recommend to take your prenatal (or postnatal) vitamin for at least 3 (ideally, 6!) months postpartum regardless of lactation status, and continue to take it for 3 months post weaning if breastfeeding. That will give your body ample time to ensure all your nutrient stores are repleted. It’s especially important to continue to take prenatal vitamins after birth if you are considering becoming pregnant again, as back to back pregnancies can further deplete nutrient stores.

mother feeding baby a bottle postpartum for optimal breastfeeding nutrition — photo credit: Sarah Chai

Final Thoughts

As you navigate the whirlwind of new parenthood, it's easy to overlook the importance of continuing to take prenatals after birth, but ff the above isn't motivation to keep taking it, I don't know what is. Postpartum recovery and breastfeeding both place significant nutrient demands on your body, often even higher than during pregnancy. By maintaining your prenatal regimen, or switching to a specially formulated postnatal vitamin that contains critical nutrients such as choline, iron and iodine you help support your own health and ensure your baby gets the essential nutrients they need.

Remember, the first few months postpartum are about more than just adjusting to a new routine—they're about replenishing your body and setting the stage for both your well-being and your baby’s development. So, take a moment to prioritize your health with those vitamins, and know that you’re giving yourself and your little one a strong start.

I promise, one day soon you'll finally get to sleep more than 3 hours straight—looking at you, my sweet son who kept us up much of the night for well over a year—and when you do, you'll wake up feeling energized (after having a mini heart attack and looking at the monitor to make sure your baby is still breathing, of course) because you've taken steps to fill your cup and replenish your nutrient stores.

If you're dealing with a postpartum condition or just would like more personalized guidance, I'd love to support you. You can book a complimentary consult with me here.

Allison Gregg MS, CNC

Certified Nutrition Consultant specifically trained in nutrition for fertility, pregnancy, postpartum and baby’s first 1000 days.

I also hold a Masters degree in biology with an emphasis in microbiology and have expertise in the gut microbiome, probiotics and food safety.

I started Flora & Fauna Nutrition to provide critical gut health and nutrition information to give babies the absolute best foundation and to help mothers not only recover—but thrive—to be able to feel their best for themselves, their families and their community.