Is there one supplement or vitamin that you would say is the most important in the postpartum 4th trimester and into the breastfeeding beyond? I am notoriously bad at taking supplements and like to think I'm getting nutrients from food, but am I missing something really important by ignoring my supplements? I also have a cupboard full of adaptogenic mushroom powders that I'm too confused to commit to because I'm still breastfeeding my babe. Should my mushrooms wait? #askingforafriend

Dear Running on Empty,

This is such a great question! Your body definitely deserves to be nourished postpartum. Western culture just does not honor this beautiful timeframe the way it should. The fourth trimester is a time for rest, recovery, and replenishment. It’s not a time to be worried about “returning” to your prior life and/or body. Life changes every moment and if you do it right, we just get better as we go! (Ahem…look at Beyonce: pre-babies Beyonce = AMAZING, post-babies Beyonce = HOT DAMN, I DIDN’T EVEN KNOW THAT LEVEL OF AMAZING WAS POSSIBLE!!!)

Pregnancy Nutrient Stores

During pregnancy, your placenta draws on “iron, zinc, vitamin B12, vitamin B9, iodine, and selenium stores—along with omega 3 fats like DHA and specific amino acids from proteins.” This means that all those vitamin and nutrient stores you’ve work so diligently to build over the years, get pulled and prioritized towards growing a baby. It’s a system that works beautifully, but has the potential to leave you feeling a little worn out postpartum. Let’s not forget that lactating continues to draw from your nutrient stores and prioritize baby. And let’s not forget how sleep deprivation plays a role!

So what should you eat and do you need to add a supplement to your routine?

Nutrition in the Postpartum Period

Yes you can derive many of these nutrients from foods and should always focus on foods over supplements first. We love the First Forty Days as a recipe reference. However, not everyone has the time and means to implement that routine in today’s culture. This is when supplements come into play. Just be realistic with yourself on what plan suits your family best.

Postnatal Supplements

Historically providers recommended continuing to take your prenatal vitamins throughout the postpartum period and during nursing. While this won’t hurt by any means, we’ve learned that different vitamins, minerals, nutrients, and different amounts of each of them come into play postpartum. By focusing on these specific nutrients we’re finding way less people suffer from postnatal depletion. (Yes, that’s a thing! Symptoms are feeling “tired but wired”, hypervigilant, overwhelmed, irritable, vulnerable, fatigue, low libido, anxiety, depression, insomnia, loss of skin elasticity, thinning hair, bruising…you get the picture, no fun at all!)

We recommend increasing your iodine, selenium, and DHA intake, while adding A, C, and zinc to your current routine. Of course remember those beautiful B-complexes as well. These one’s can be tricky to make sure you are taking them in a form your body will actually absorb, so do your research! Be sure to check with your provider to make sure you’re taking the correct amount of each and that they are safe to take while lactating. 

Postpartum Adaptogens

In regards to your stock of adaptogenic mushrooms, lucky you! Likely these will be a wonderful support postpartum. Just be sure to check with your provider about the types of mushrooms and quantities you’d be taking. There are some mushrooms, like Reishi for instance, that in higher amounts can effect how we bleed, so you want to be careful you’re not overdoing it. Most are fine while nursing as well, just double check with your specific blend and your provider to be sure.

Postnatal Nourishment and Supplementation

In summary: eat amazing foods, pick up some supplements if it suits you, and bottoms up to your adaptogenic tea! You deserve it!