Postpartum Power: The Essential Nutrients Every Mother Needs (And How to Get Them from Everyday Foods)

You did it! You grew a tiny person from scratch and got them here safely. It’s one of the biggest achievements you'll ever have, and yet, in all the excitement and focus on your baby, it’s easy for a mother’s own wellbeing to get overlooked. Your body has just been through a transformative battle, and now it’s working overtime to recover while nourishing your little one (whether you’re breastfeeding or not!).

We all know nutrients are important but at this unique time in your life - knowing which nutrients to prioritise and how, can make a monumental difference to your postpartum recovery, mood and energy. And the best part? You don’t need complicated meal plans or expensive supplements to get there. Here’s a simple guide to the essential nutrients every mother needs - and how to include them in everyday meals.

💡 And if you’d like some personalised guidance tailored to your postprtum journey, you can always book a free discovery call to chat with me about the best next steps for you.

Vitamin D3 – Your Sunshine Nutrient

Why it matters: Boosts immunity, supports bone health, protects mental wellbeing (and if you're breastfeeding, it also enriches the quality of your milk).

Easy food sources:

• Oily fish like salmon, mackerel, sardines, and snapper

• Cod liver oil (a teaspoon a day packs a punch!)

• Eggs (small amounts contribute too)

Simple ideas: Toss tinned mackerel on a salad, or mix sardines with avocado, lime, and chilli on whole-grain toast.

Omega-3 Fatty Acids – Brain & Mood Boosters

Why it matters: Critical for your baby’s brain and vision, helps regulate maternal stress, and reduces inflammation.

Easy food sources:

• Fatty fish like salmon, sardines, and mussels

• Plant-based options like walnuts, chia seeds, flaxseeds, and hemp seeds

Simple ideas: Sprinkle seeds into your morning smoothie or oatmeal, or whip up sardines with avocado on toast for a quick, nutrient-packed snack.

Probiotics – Happy Gut, Healthy Baby

Why it matters: Supports digestion, strengthens immunity, and improves the protective quality of breast milk.

Easy food sources:

• Yogurt, kefir

• Fermented vegetables like sauerkraut, pickles, and miso

Simple ideas: Blend yogurt into smoothies, or add a teaspoon of sauerkraut to a salad for a tangy probiotic boost. Start small and let your gut adjust gradually.

Calcium – Strong Bones & Muscles

Why it matters: Keeps your bones strong while your body provides calcium-rich breast milk, and supports heart and muscle health.

Easy food sources:

• Dairy: cottage cheese, yogurt, goat cheese

• Seeds & greens: sesame seeds, chia seeds, kale, beet greens

• Sardines with bones (bonus: omega-3s too!)

Simple ideas: Sprinkle seeds on salads, add cheese to breakfast or lunch, or enjoy sardines a few times a week.

Choline – Baby Brain Fuel

Why it matters: Supports your baby’s brain and nervous system development while helping your liver stay healthy.

Easy food sources:

• Eggs, meat, fish

• Lentils, kidney beans, quinoa

• Cottage cheese

Simple ideas: Add lentils to sauces, stews, or salads, and include eggs in breakfast or quick meals. Quinoa is a fantastic alternative to rice and adds extra choline and protein.

Iodine – Thyroid Support

Why it matters: Essential for both your thyroid function and your baby’s brain development.

Easy food sources:

• Seaweed, kombu kelp

• Eggs and dairy

• Cooked cruciferous vegetables like broccoli and kale

Simple ideas: Snack on crispy seaweed, add a pinch of kelp to soups, and include eggs or cooked greens in meals.

Magnesium – Calm & Energized

Why it matters: Helps with energy, muscle function, and stress regulation

Easy food sources:

• Seeds: chia, pumpkin, sunflower

• Leafy greens like spinach

• Oats

Simple ideas: Add seeds to smoothies or sprinkle over salads. Blend spinach into shakes or toss into scrambled eggs.

The gist of it...

Postpartum recovery is all about simple, nutrient-rich foods that support your energy, mood, and your baby’s development. With small tweaks—like adding seeds to your smoothie, tinned fish to a salad, or fermented foods to your meals—you can nourish yourself and your baby without complicated recipes or expensive supplements.

Your body just did something incredible - give her the nutrients she needs to recover, thrive, and feel amazing!