You hear all about the importance of prenatal vitamins before and during pregnancy—but what about after delivery? Should women be taking any vitamins or supplements postpartum? Here are 5 things to know about taking vitamins after your baby is born.
Most Providers Recommend a Prenatal or Postnatal Vitamin After Birth
Talk to your provider before your due date to see what, if any, vitamins you should take after delivering your baby. While there’s no overarching recommendation about when to stop taking your prenatal vitamin, many providers suggest continuing for at least a period of time postpartum.
The makeup of vitamins marketed as “prenatal” and “postnatal” are typically very similar. However, there are some postnatal vitamins that include varying levels of nutrients specifically for a birthing person’s body. For instance, some postnatal vitamins contain additional amounts of iron to support recovery from delivery, vitamin D to help the body absorb calcium, and extra B vitamins to ensure breastfeeding mamas and their babies both get plenty. On that note…
Vitamins Are Particularly Important if You’re Breastfeeding
A well-balanced diet likely isn’t enough to ensure breastfeeding mothers get the crucial nutrients needed for both their own, and their baby’s, optimal health. The World Health Organization recommends breastfeeding women continue taking a prenatal vitamin for the duration of breastfeeding. One study indicates that continuing to take a pre or postnatal vitamin with folate, DHA, Vitamin D and iodine can help baby’s brain development, processing skills and visual acuity.
Sufficient vitamin D isn’t just important for moms, but their little ones too! Breast milk alone doesn’t give babies enough vitamin D. Because of this, the American Academy of Pediatrics recommends supplementing breastfed babies’ diets with 400 IU per day of vitamin D until they begin eating solid foods. You can find infant vitamin D drops in your pharmacy).
The CDC recommends breastfeeding women who follow restrictive diets (such as vegetarian or vegan) take a pre or postnatal vitamin for as long as they breastfeed. A lack of animal proteins in the diet can lead to a B12 deficiency, which can cause symptoms in babies such as loss of appetite, sluggishness, slow motor development and blood problems.
Iron Is Important
Another reason to continue with a prenatal vitamin postpartum? Increased iron. Due to the natural loss of blood that goes along with childbirth, it’s particularly important to replenish iron supplies in the fourth trimester. It can be beneficial for all mamas to continue to take a pre or postnatal vitamin for three months after delivery to ensure their iron levels are steady, particularly for those who have a history of anemia. After this, consult with your provider to see if you should continue to take a pre or postnatal vitamin if you’re not breastfeeding.
Focus on Nutrition Too
Even if you’re taking a vitamin after baby arrives, it’s important to try and eat well, too. Your body has been through a lot, so giving it the nutrients needed to heal and support your new (and tiring) lifestyle as a mama is crucial.
Taking good care of yourself and eating well can help you feel your best physically and mentally as you care for your little one. Neglecting your own health can lead to feeling (even more) exhausted, weak and mentally drained—and as the saying goes, “you can’t pour from an empty cup!"
While we know the postpartum period is a blur, and squeezing in meals while caring for baby can be tricky, do what you can to focus on eating a balanced diet when possible. Try to pay special attention to the following to make sure you’re getting what you need postpartum:
- Protein from foods like lean meats, legumes, fish
- Fiber from fruits and veggies
- Iron from foods like legumes, red meat, dark leafy greens
- Calcium from foods like dairy, dark leafy greens, legumes
- Folate from foods like legumes, leafy greens, citrus fruits
- Omega-3 fatty acids from foods like fatty fish, walnuts, seeds
Speak with Your Provider About Vitamins and Supplements Postpartum
Before starting any new vitamins or supplements (many of which are regulated by the FDA as a food, not a drug), it’s important to chat with your provider. Depending on your health history, lifestyle, and how you plan to feed your baby, your provider may have specific recommendations about what to look for in a vitamin or supplement after delivery.
There are a lot of different supplements marketed specifically to new moms, especially those who are breastfeeding and trying to boost their milk supply. Herbs such as fenugreek and fennel seed are present in many of these supplements, and while generally considered to be safe, there is not any scientific research that proves this. If you’re worried about your supply, it’s a great idea to schedule a consultation with a lactation consultant or your provider. They can help you put together a plan for boosting your milk supply and assess if herbal supplements are safe for you based on your health history.