What to Eat After Giving Birth: 7 Nutrients New Mums Need

The days and weeks after giving birth are a whirlwind of emotions, sleepless nights, and adjusting to life with a newborn. While much of the focus naturally goes to caring for the baby, it’s just as important to prioritise your own recovery after birth. One of the most powerful tools at your disposal? Nutrition.

Good postpartum nutrition isn’t just about eating well, it’s about replenishing the essential nutrients your body loses through pregnancy, birth, and (if applicable) breastfeeding. Unfortunately, many new mums don’t receive the guidance or support they need when it comes to postnatal care. And when your energy is low and time is tight, knowing exactly what to eat can make all the difference.

Let’s break down seven essential nutrients every new mum should focus on, supported by research and real-world insights.

1. Iron – for energy and recovery

It’s estimated that up to 27% of postpartum women are iron deficient [1], especially those who experienced significant blood loss during delivery. Iron plays a vital role in oxygen transport, energy production, and immune support.

Low iron levels can leave you feeling exhausted, foggy-headed, and more susceptible to illness—symptoms that are often brushed off as “just motherhood.” Incorporate iron-rich foods like grass-fed red meat, lentils, spinach, and pumpkin seeds. Pair plant-based sources with vitamin C (like citrus or capsicum) to improve absorption.

2. Omega-3 Fatty Acids – for brain and mood support

Your baby draws heavily on your omega-3 stores during pregnancy, especially DHA, which supports their brain development. By the time birth arrives, your own levels may be significantly depleted.

Low omega-3 intake has been linked to increased risk of postpartum depression [2], making this a critical nutrient for both mental and emotional health. Aim for 2–3 servings of fatty fish per week (such as salmon or sardines) or consider a good-quality fish or algal oil supplement.

3. Choline – the underrated brain booster

Choline is one of the most important (and often overlooked) nutrients for postpartum nutrition. Like folate, it supports baby’s brain development, but it’s also essential for your own cognitive health, memory, and nervous system function.

Shockingly, only 10% of Australian women meet the recommended daily intake [3]. Eggs (especially the yolks) are a great source, along with beef liver and soybeans. It’s worth checking if your pregnancy supplements or postnatal multivitamin include choline, it’s often left out.

4. Protein – for tissue repair and milk production

Protein is essential for repairing tissues, maintaining muscle mass, and supporting milk supply. It’s a building block for recovery after birth and a must-have in your daily meals.

Aim to include a quality protein source at every meal: think chicken, eggs, tofu, lentils, or Greek yoghurt. Breastfeeding women need even more protein to keep up with their body’s increased demands—around 1.1g per kilogram of body weight daily [4].

5. Zinc – for immunity and skin healing

Zinc plays a central role in wound healing, hormonal regulation, and immune function—all especially important during postnatal care. It also supports healthy hair, nails, and skin, which many new mums notice change dramatically after giving birth.

Foods rich in zinc include oysters, red meat, pumpkin seeds, and whole grains. If you’re following a plant-based diet, you might benefit from a targeted maternity or postpartum supplement.

6. Magnesium – for sleep and stress support

Magnesium is your body’s natural relaxant. It helps regulate your nervous system, support restful sleep, and ease muscle tension, key for new mums adjusting to disrupted sleep and added stress.

Include magnesium-rich foods like leafy greens, nuts, seeds, and dark chocolate in your meals. Magnesium glycinate supplements are gentle on the stomach and widely used in postpartum nutrition routines for their calming effects.

7. B Vitamins – for energy and mood

B vitamins, particularly B6, B12 and folate are crucial for energy metabolism, red blood cell formation, and mood regulation. Many women become depleted during pregnancy, making B vitamins a cornerstone of postnatal care.

You’ll find them in foods like leafy greens, whole grains, eggs, poultry, and fortified cereals. If you follow a vegetarian or vegan diet, B12 supplementation is especially important.

Making Nutrition Doable

When you’re juggling feeds, short on sleep, and adjusting to a new routine, preparing balanced meals can feel overwhelming. That’s where an all-in-one postpartum nutrition solution can help fill the gaps.

Batch cook and freeze nourishing meals when possible. Keep go-to snacks on hand, think boiled eggs, hummus with veggie sticks, or smoothies packed with protein and greens. And remember, consistency is more important than perfection. A simple daily habit like a high-quality postnatal powder or maternity supplement can make a big difference.

The Bottom Line

Your body has done something truly extraordinary—and now it’s time to care for it just as tenderly as you care for your baby. Prioritising postnatal care through nutrient-dense foods and smart supplementation will help fuel your energy, mood, and healing as you navigate this powerful new chapter.

By focusing on these seven essential nutrients, you’re not only investing in your recovery after birth, but also setting the foundation for a strong, healthy start to motherhood.

References:

1. World Health Organization. (2021). Anaemia in women and children. https://www.who.int
   
   

2. Markhus, M. W. et al. (2013). "Omega-3 Fatty Acids and Postpartum Depression." Journal of Affective Disorders, 151(2), 446–452.
   
   

3. Probst, Y. et al. (2020). "Nutrient Intakes of Australian Women." Nutrients, 12(6), 1802.
   
   

4. Institute of Medicine. (2005). Dietary Reference Intakes for Macronutrients. National Academies Press.