⚠️ Disclaimer:
Before we dive in, please remember this is general education only. Always seek individualised support from your healthcare provider before making any supplement changes. Every body and every motherhood journey is different.
Postpartum depletion is real
Postpartum depletion affects around 50% of mums and research shows it can take up to 7-10 years to fully rebuild nutrient stores.
If you’ve been feeling exhausted, anxious, foggy or like you’ve lost yourself, it’s not because you’re broken it’s because you’re depleted.
Your body gave everything to grow, birth and nourish your baby. Now, it’s calling on you to replenish.
Let’s break down the most common postpartum nutrient deficiencies, what symptoms to look for, and which foods can help you feel fuelled, feminine and thriving again.
Omega-3 DHA! The brain fuel
When you’re low in DHA:
Your body cannot make omegas, your body literally pulls DHA from your brain to support your baby’s brain development. Low DHA is linked with:
Brain fog or “mum brain”
-Low mood or postpartum depression
-Poor memory and concentration
-Dry skin and brittle hair
-Joint pain or stiffness
-Painful periods
How to replenish DHA:
-Fatty fish: salmon, sardines, mackerel
-Cod liver oil (also rich in vitamins A & D) Rosita cod liver oil
-Marine algae oil (perfect if you’re plant-based) Juice Plus omega sups
Aim for 2-3 serves of fatty fish per week or consider a high-quality DHA supplement.
Think of DHA as brain food for you and your baby.
Zinc: The hormone & metabolism regulator
Zinc is a multitasking mineral used in over 300 enzyme reactions in your body and around 40-50% of mums are low.
In fact, up to 10% of women may develop a thyroid disorder within the first year after giving birth, often linked to low zinc.
Low zinc symptoms:
-Hair loss or thinning
-Weight gain, fatigue, or low mood
-Slow wound healing (C-section scars, perineal tears)
-Weakened immune system
-Skin issues (acne, rashes)
How to rebuild zinc Levels:
-Seafood: oysters, prawns, crab, mussels
-Meats: beef, pork, chicken
-Plant options: pumpkin seeds, lentils, oats, chickpeas (soak or sprout for better absorption)
Zinc is your spark plug when it’s low, everything slows down: energy, hormones, and healing.
Calcium: The bone & tooth protector
During pregnancy and breastfeeding, your baby’s skeleton is literally built from your calcium stores.
Without enough calcium, your body pays the price.
Low calcium symptoms:
-Tooth sensitivity or decay
-Brittle nails or weak bones
-Muscle cramps or twitching
-Fatigue or irritability
How to replenish calcium:
-Non-dairy options:
Broccoli stems (try freezing and blending into smoothies)
Leafy greens (kale, bok choy, rocket)
Almonds or clean almond milk
Tahini or sesame seeds
Sardines or salmon with bones
Chia seeds
Your baby’s bones are built from your reserves, protect your own by making calcium a daily non-negotiable.
Magnesium: The calm & energy mineral
Magnesium is the first mineral to disappear under stress and the one most mums desperately need.
Signs You’re Low in Magnesium:
-Constipation
-Headaches or migraines
-Anxiety or feeling “wired but tired”
-Muscle cramps or restless legs
-Trouble falling or staying asleep
-PMS or painful periods
How to rebuild magnesium levels:
-Foods: leafy greens, pumpkin seeds, cacao, oats, quinoa, avocado
-Supplements: magnesium glycinate (gentle and highly absorbable)
-Extra tip: try Epsom salt baths or magnesium oil sprays for transdermal absorption
-Magnesium is like nature’s chill pill when it’s low, your nervous system can’t find “off”.
Get your cacao here
Common isn’t normal
If you’re struggling with:
-Brain fog
-Hair loss
-Anxiety
-Exhaustion
-Constipation
It’s not “just mum life.” It’s your body waving a flag saying, “I need nourishment”
Replenishing your nutrients isn’t about being perfect, it’s about coming home to your body and giving it what it needs to feel clear, calm, and energised again.
Final reminder
Your body isn’t failing you, it’s speaking to you.
Start with food. Listen to your symptoms.
And remember: you deserve to feel good in motherhood.
Post on my miscarriage recovery here
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