Part 2: Postpartum Supplements – sanoMidLife

This article was created in partnership with sanoLiving clinicians for trusted, accurate information.

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Supporting Your Diet, Not Replacing It

Supplements are intended to support a balanced diet, not replace it. While nutrient-rich foods remain the foundation of postpartum nourishment, supplements can help bridge gaps during a time when eating regularly may feel challenging.

There is no one-size-fits-all supplement plan. Individual needs vary based on factors such as:

postpartum blood loss
breastfeeding or chestfeeding status
dietary patterns or restrictions (e.g., vegetarian, vegan, food allergies)

Multivitamin Support During the Postpartum Period

A postpartum or prenatal multivitamin can help ensure consistent nutrient intake during a period of increased demand and unpredictable routines. Many parents choose to continue taking their prenatal vitamin after birth, which is a safe and effective option.¹

Key nutrients commonly included in postpartum multivitamins include iron, vitamin D, omega-3 fats (DHA/EPA), choline, iodine, and vitamin B12.

Iron

Iron supports recovery after birth, particularly following blood loss during delivery. After childbirth, if menstruation has not yet resumed, daily iron requirements decrease to approximately 9-10 mg per day.²

Iron needs may be higher for individuals who experienced significant blood loss or have low iron stores.³ A healthcare provider can assess individual needs and recommend appropriate supplementation.

Some individuals may experience constipation or digestive discomfort with iron supplements. Iron in the form of ferrous bisglycinate may be a gentler option.⁴

Vitamin D

Vitamin D is essential for calcium absorption, bone health, immune function, and overall well-being. However, vitamin D is present in very low quantities in breast milk unless a supplement is taken.⁵

For breastfeeding or chestfeeding parents:

A daily supplement of 2,000 IU (50 mcg) of vitamin D is commonly recommended to support both parental health and increase vitamin D levels in breast milk.

For infants:

Health Canada and the Canadian Paediatric Society recommend that all infants receive 400 IU of vitamin D daily, beginning shortly after birth and continuing throughout infancy — regardless of feeding method. This is because breast milk alone does not provide sufficient vitamin D to meet an infant's needs.

Omega-3 Fats (DHA and EPA)

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), support heart, brain, and eye health.⁶ For breastfeeding or chestfeeding parents, DHA is passed to the baby through breast milk to support cognitive, visual, and immune system development.⁷

The DHA levels in milk can vary widely and depend entirely on how much the breastfeeding or chestfeeding person consumes. A supplement containing approximately 300-350 mg of DHA per serving can help support the fatty acid content of breast milk.

Omega-3 supplements are available in both fish oil and algae-based (vegan) forms. Algae-based DHA is a plant-based alternative that provides both EPA and DHA without a fishy aftertaste.

Choline

Choline supports immune and cognitive function for the birthing parent and may help ease symptoms of decreased focus after delivery.⁸ If breastfeeding or chestfeeding, the choline concentration in milk supports the baby's memory and brain development.

Choline is often included in postnatal multivitamins to meet the increased nutrient requirements during lactation.

Iodine

Iodine plays a key role in thyroid function and is essential for infant brain development.⁹ According to the U.S. Centers for Disease Control and Prevention, if a breastfeeding parent isn't getting enough iodine, the baby may be at risk for cognitive impairments.¹⁰

Breastfeeding or chestfeeding parents should aim for approximately 150 micrograms of iodine daily. Iodine is commonly included in postnatal multivitamins at appropriate levels.

Vitamin B12

Vitamin B12 converts fat and protein into energy, making it particularly valuable during the demanding early postpartum days. B12 stores can be depleted during pregnancy, and a vitamin deficiency in a breastfeeding or chestfeeding parent can be passed onto the child.¹¹

B12 supplementation is especially important for individuals following vegetarian or vegan diets, as plant-based foods contain little to no B12.

Quality and Formulation Matter

When choosing a multivitamin, consider the following:

Divided doses may improve absorption and gastrointestinal tolerance. Some formulations are designed to be taken twice daily rather than all at once.

Minimize unnecessary fillers, dyes, and additives. Look for products that prioritize clean, traceable ingredients.

More is not always better. Absorption, consistency, and appropriate dosing matter more than high-dose formulations. Excessive amounts of certain nutrients may not be better absorbed and can sometimes cause discomfort.

Targeted Supplementation May Be Needed

Depending on individual circumstances — such as dietary restrictions, health conditions, or specific recovery needs — targeted supplementation beyond a multivitamin may be recommended by a healthcare provider.

For example:

individuals with significant postpartum blood loss may require additional iron supplementation¹²
those following plant-based diets may benefit from additional B12 and iron¹³
parents with limited sun exposure or darker skin tones may need higher doses of vitamin D

Herbal Supplements and Milk Supply

Certain herbal supplements, known as galactagogues, are sometimes used to support milk production. Common examples include fenugreek and blessed thistle.

What does the evidence show?

Research on the effectiveness of herbal galactagogues is limited and mixed. A recent systematic review found very low certainty evidence that fenugreek seed capsules do not significantly increase milk volume.¹⁴

Important considerations:

If you wish to use herbal supplements to increase milk production, it is recommended that you discuss this with your healthcare provider first.
Galactagogues should not replace lactation support strategies such as frequent feeding or pumping, adequate hydration, and rest.
Some herbs may interact with medications or have side effects.

Professional Guidance Is Encouraged

A lactation consultant, registered dietitian, naturopathic doctor, or primary care provider can help tailor supplementation to your individual needs. Professional guidance can help you:

identify which supplements, if any, are most appropriate for your situation
choose high-quality products
avoid unnecessary or ineffective supplements
ensure safe use, particularly if you have health conditions or are taking medications

Nourishment — through both food and thoughtful supplementation — is a healing way to support your body during this demanding and transformative time.

References

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