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5 Food Supplements To Consider After Giving Birth

Fact-checked by Kristel Lagorza

Written by Lorraine Bunag, R.N. · Updated Mar 13, 2023

5 Food Supplements To Consider After Giving Birth

If you’ve just given birth, you’ll probably have a lot on your mind. But it’s also important that you’re eating healthy to recover well. If you feel like you’re not getting enough nutrients from your diet, you might want to talk to your doctor about supplementation. What are food supplements for postpartum recovery? Here’s a list of what you can consider. 

Iron Supplement

To ensure your body has enough iron to recover, you might need to take an iron supplement. Iron deficiency is a common, and sometimes dangerous problem during pregnancy and childbirth (partly due to acute blood loss). It can lead to symptoms like fatigue and paleness. 

If you think you are suffering from anemia, talk to your doctor about the best way to treat it. In mild cases, getting more iron in your diet through food sources will help keep anemia at bay. Good sources include red meat, dark leafy greens, beans, eggs, fish, such as tuna or salmon, nuts, like almonds or cashews (in moderation).


Did you know that there are studies saying that postpartum depression is linked to high levels of pro-inflammatory markers, high-sensitivity C-reactive protein (Hs-CRP) and interleukin (IL)-6)? 

Hence, it might be a good idea to add anti-inflammatory foods, like green leafy vegetables, in your diet. Probiotics also have anti-inflammatory properties and they even help with gut health. You can talk to your doctor about probiotic supplements, however, remember that you can also get them from fermented foods, like kimchi and kombucha. 

Protein Drinks 

What are food supplements for postpartum recovery? Do they include protein? Reports say they do. 

If you aren’t getting enough protein, your body may not be able to repair itself as quickly. The best sources of protein include fish, eggs, and lean meat, like chicken breast. Of course, you can also consider protein drinks.


Collagen can help heal your body after a long, painful, and exhausting pregnancy. It is good for the muscles that have been stretched, cut, or stitched as a result of your childbirth. 

You can get collagen from fish and other animal products, like chicken, beef, eggs, and dairy. There are also numerous drinks and tablets that contain collagen. As usual, talk to your doctor first before taking this kind of supplement. 


What are food supplements for postpartum recovery? Besides the above-mentioned supplements, you might also want to consider multivitamins that contain:

  • Vitamin C and E: These are powerful antioxidants that help heal cell damage, boosting your recovery. 
  • Zinc: It’s known for its immune-boosting properties. Together with Vitamin C, it can help fight off infections and diseases. 
  • Calcium and Vitamin D: After giving birth, your body’s demand for calcium may be greater to sustain breastfeeding. Vitamin D helps you absorb calcium better. 
  • Folate, DHA, and Iodine: These are typically included in prenatal vitamins and experts say they are still helpful after giving birth, especially if you’re breastfeeding. This is because they help in the baby’s brain development. 
  • You May Get All These Through a Healthy Diet

    What are food supplements for postpartum recovery? Besides the above-mentioned micros, remember that you also have to take into account your general health status or existing illnesses. So, it’s best to talk to your doctor if you feel the need for supplementation. 

    Likewise, please bear in mind that the best way to get these micronutrients is through a healthy and balanced diet. Be sure to eat a variety of vegetables and fruits, whole grains, lean protein, dairy, and healthy fats. 

    Key Takeaways

    There are many options for taking supplements after pregnancy. Some women would find it best to continue taking their prenatal vitamins, others would focus on supplements for breastfeeding. Because your choices are endless, it’s best to proceed under the guidance of your doctor. 

    Learn more about Postpartum Period here.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Fact-checked by

    Kristel Lagorza

    Written by Lorraine Bunag, R.N. · Updated Mar 13, 2023

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