Bringing a new life into the world is an incredible journey, but the postnatal period—also known as the fourth trimester—can be emotionally and physically overwhelming. Mood shifts are common in new mothers, ranging from the “baby blues” to more severe conditions like postpartum depression (PPD). While hormonal fluctuations play a major role, an often-overlooked factor is nutrition—particularly deficiencies in key nutrients that support brain health and emotional stability.
Vitamin B12 is essential for neurological function and the production of mood-regulating neurotransmitters like serotonin and dopamine. A deficiency can lead to fatigue, irritability, and even depressive symptoms. B12 is especially important for mothers who are vegetarian or vegan, as it is primarily found in animal products.
Iron plays a dual role in maintaining energy and mental clarity. After childbirth, iron stores can be depleted due to blood loss and increased demands of breastfeeding. Low iron levels are closely linked to fatigue, brain fog, and depressive symptoms. Ensuring adequate intake of iron-rich foods or supplements can significantly support emotional resilience during the postnatal period.
Zinc supports immune function and is a critical cofactor in over 300 enzymatic reactions, including those involved in mood regulation. Research suggests that low zinc levels may contribute to anxiety and depressive symptoms, particularly in the postpartum phase. Foods such as oysters, pate, red meat, shellfish, nuts, seeds and legumes can help maintain healthy zinc levels.
Vitamin D, often called the “sunshine vitamin,” has a well-documented impact on mood. Low levels of vitamin D are associated with higher rates of depression. Since many new mothers spend a lot of time indoors caring for their newborns, their vitamin D levels may dip without supplementation or sun exposure.
If you are feeling a bit overwhelmed and not sure where to start, here is your first step. First speak with your GP and Naturopath and get a very comprehensive blood test done, if you only have 2 things on your referral sheet, then you are missing way more of the picture. From there, depending on your results supplementation may be required for the short term, however we can adjust you diet to support your needs immediately.
Its important to know that is you are feeling not yourself, this is not a normal stage of postpartum and you don’t have to feel that way!