Written by Rosie Thompson, Certified Nutritionist for Pregnancy and Postpartum
Let’s talk about three nutrients that every new mum needs for postpartum recovery: iron, protein, and omega-3s.
As a mum of two (with another little one on the way), I know first-hand how easy it is to put yourself last during the postpartum phase.
Those early months after birth are a wild mix of love, exhaustion, healing, and constant giving. Your body has just done something huge, and now it’s working hard to recover while also keeping up with the demands of feeding, caring, and often, not sleeping much.
Food can so easily slide to the bottom of the list. But what you eat during this time has a big impact on how you feel — from your energy levels and mood to your recovery and milk supply if you’re breastfeeding. Here are three key nutrients that make a real difference in postpartum recovery.
Iron for postpartum recovery
Iron stores often take a hit during pregnancy and birth, especially if you’ve had blood loss. Low iron can leave you feeling drained, foggy, and short of breath... not what you need when you’re already tired.
Iron-rich foods like red meat, chicken, leafy greens, and legumes help rebuild your stores. Pair them with vitamin C-rich foods (like berries or citrus) to boost absorption.
I recommend checking your iron levels (serum ferritin). If your ferritin is below 50 µg/L, a supplement is worth considering. Many women feel their best with levels closer to 80–100 µg/L. Quality matters when choosing an iron supplement though - some (like Ferrograd) can cause constipation, nausea or an upset stomach. Look for gentler, better absorbed options such as BePure Iron Restore , or my personal go-to is NATURELO Iron with Vitamin C.
Protein to support healing and energy after birth
Protein is the building block for healing tissues, stabilising blood sugar, and keeping energy levels steadier through long days and nights.
Easy protein ideas for mums:
- Boiled eggs on toast
- Yoghurt with fruit
- Cheese and crackers
- Nuts or seeds as a quick snack
- Smoothies with protein powder (hello, CupFull smoothies)
A simple approach is to include some protein with every meal or snack. It doesn’t have to be complicated — small, consistent amounts make a real difference.
Omega-3s for mood, recovery, and baby's brain development
Omega-3 fats are especially important in postpartum because of the role they play in reducing inflammation and supporting your mood and mental wellbeing. They are also essential for your baby’s brain and nervous system development if you are breastfeeding. Many women do not get enough through diet alone, so it is worth being intentional about adding foods like salmon, sardines, chia seeds, flaxseed, and walnuts.
If oily fish isn’t part of your regular meals, a supplement can help. Look for a high-quality fish oil or algal oil (plant-based) that provides both EPA and DHA, as these are the most active forms your body can use. Personally, I love Nordic Naturals Ultimate Omega.
So, the key takeaway? Recovery isn’t about perfection, it’s about small steps that refuel your body and help you feel stronger. By topping up on iron, protein, and omega-3s, you’re giving your body what it needs to heal and cope with the constant demands of mum life.
Lots of love from one mum to another,
Rosie xx