Post-Pregnancy Nutrients Every New Mom Needs

05.27.2021 — The Frenshe Editors

While new moms have their babies on their minds 24/7, some time must be squeezed in for their own health. As all moms know, the female body goes through a lot during pregnancy and birth, so what’s the best to take care of your body afterward? Well, like with everything else, it all starts internally. Are you taking supplements every day? Do you know which vitamins should be on your radar? If not, we’ve got you covered. Ahead, you’ll learn about five nutrients that all new moms should make part of their daily routines.


Calcium intake isn’t only important in our younger years. Sure, calcium is vital for healthy growth, stronger bones, and more, but it’s just as important for new moms. In fact, research shows that new moms, specifically nursing moms, should consume 1,300 milligrams of calcium per day. You can get calcium from yogurt, hard cheeses, calcium-fortified tofu, and more. Read the nutrition labels to help you track and ensure that you’re getting the suggested amount.

Folic Acid

During your pregnancy, doctors will tell you how folic acid helps prevent birth defects and pregnancy complications, but it continues to help you post-birth. After delivering your baby, folic acid helps aid with inflammation, improved brain health, preventing anemia, and more. Folic acid capsules are typically prescribed for pregnant women and new moms, but over-the-counter options are available as well.


While iron intake is important for all adults over the age of 18, it’s especially important for new moms. Thankfully, you can get a good amount of iron depending on your diet, if you don’t want to add another vitamin capsule to your lineup. To get the recommended 9 milligrams of iron per day, experts at the University of California San Francisco suggest incorporating fish, chicken, other seafood, eggs, and dried beans into your diet.

Vitamin B12

Vitamin B12 tends to be one of the more common vitamins that adults take every day, and it’s actually found in human milk. There are additional benefits for postpartum women who take additional B12. One study showed that taking vitamin B12 throughout pregnancy and at least six weeks postpartum increased the concentration in maternal and infant plasma and breast milk B12 content.


While a lot of people likely haven’t heard of choline, it’s one of the most important nutrients for postpartum women. Choline supports the development of your baby’s brain and neural tube throughout pregnancy, and post-birth it helps with retaining memory. You can get additional choline supplements, but it’s also found in meat, fish, dairy, and eggs.

What’s in your daily vitamin and supplement lineup? Let us know on Instagram!

The Frenshe Editors