Postnatal vitamins 101: Which Should You Take?

First off, congratulations on becoming a new mother! Whether you’re old or young or new, being a mother comes with a list of challenges you can’t be prepared for. So instead, let’s focus on what we can prepare — our bodies.

You’ve literally created another human, and with great power comes great consequences; fatigue, mood swings, body pain, the list goes on. Luckily, we’ve worked with some of the best fertility specialists and our expert nutritionist, Ishti Saluja to figure out exactly what you should be eating during and after pregnancy, to feel like your best self again.

What are some Postnatal vitamins that help recovery?

1. Folic Acid

The TV pregnancy staple ‘Folic Acid’ is actually great for your baby’s brain development! It promotes the growth of healthy, new cells and can be taken during and after pregnancy.

🥸Ishti’s recommendation: 400mg per day

2. Iron

Moms lose a lot of blood during labour — that’s normal. But with that comes fatigue and weakness that isn’t conducive to caring for a newborn. A daily iron supplement, or introducing natural sources like beetroot and pomegranate can help improve your blood production, restore iron levels, balance and strength.

🥸Ishti’s recommendation: 30ml per day

3. Omega 3

Speaking from experience, your child will thank you if they don’t need glasses. That’s why foods rich in Omega 3 like fish, nuts, avocado, etc. are vital to your pregnancy journey. They help develop baby’s eyesight

🥸Ishti’s recommendation: 300mg per day

4. Calcium

Carrying around a baby for 9 months? That’ll put pressure on anyone’s bones! Calcium can help restore your strength. Milk production also has a tendency to drop in the first 3-4 months postnatal, so combining calcium, zinc and magnesium can help maintain the supply.

🥸Ishti’s recommendation: 1000mg per day

5. Vitamin D

Having a cute newborn would make anyone want to stay at home. But this period can deplete Vitamin D and make Calcium absorption (and milk production) harder. Incorporate Vitamin D every day through egg yolks, mushrooms and cod liver oil

🥸Ishti’s recommendation: 1.25mg per day

6. Collagen

Say hello to shiny hair! And also, to new tissue and muscle, courtesy of your daily collagen supplement. Babies can put a lot of pressure on your joints, especially in the last trimester. Powdered collagen can be mixed into anything and accelerate your body’s repair process.

🥸Ishti’s recommendation: 10g per day

7. Probiotics

Gut health = mental health

Taking probiotics at all stages of your pregnancy can help improve digestion, reduce brain fog and overall maintain a healthy gut. This will help balance your hormones too which are usually going haywire after giving birth.

When and how to take postnatal vitamins?

As the name suggests, postnatal vitamins are meant to be taken after giving birth. Post a discussion with your doctor, it may be recommended to start taking postnatal vitamins right after giving birth and continue for at least six months postpartum, or longer if they're still breastfeeding.

The duration of taking these vitamins varies based on your reasons for using them. Some moms use them while breastfeeding, while others stop when specific concerns like hormonal changes are resolved. If you're unsure about continuing postnatal vitamins, we recommend prioritising your health foremost, and consulting your doctor.

The arrival of a baby brings new nutritional demands, especially for breastfeeding parents. Lactation increases the need for more than half of the essential micronutrients compared to pregnancy and other life stages among the 29 essential micronutrients. At Arva (+our amazing support team), we believe that anyone who has recently had a baby, whether they choose to breastfeed or not, deserves support for their body during those intense first months.

If you want to keep taking vitamins after the postnatal phase, you can switch to a regular multivitamin.

Getting started with Postnatal vitamins

Before you begin taking any new vitamins or supplements, it's important to talk to your healthcare provider, especially if you're a new mom.

Having that chat with your doc can provide you ideas and recommendations based on your health history, lifestyle, and how you plan to feed your baby.

Some supplements may be marketed for specific reasons, such as boosting millk supply, etc but may lack enough scientific proof. Hence, it’s on the safer side to be aware, and consult experienced professionals to create a plan and determine which supplements are safe for you based on your health history.

Brace up, new mama, you’ve got this!