We’re talking beyond bouncing back with expert advice from Lauren.

In our modern healthcare system, postpartum care is often reduced to a single six-week checkup. This visit typically includes a brief physical examination of the reproductive system, a few general mental health screening questions, and a discussion about contraceptives.

But this standard of care vastly underestimates what a woman’s body has just endured. Even after a textbook birth, the body has significant wounds—after all, an organ that sustained your baby for months has now left your body. While you may not immediately experience overt symptoms of postpartum depression or anxiety, the overwhelm often starts creeping in as support dwindles and your partner - or you - returns to work.

Postpartum is More Than Six Weeks

In medicine, we treat postpartum recovery as if it ends at six weeks. But let’s be real—no one truly “bounces back” that quickly. You might heal physically, regain some energy, and find a new rhythm, but the postpartum journey extends far beyond that arbitrary timeline.

One of the most overlooked aspects of recovery is nutrient depletion.

At your six-week checkup, you might receive some general advice about eating more calories or continuing your prenatal vitamins if breastfeeding. But this dismisses the reality that every postpartum woman, regardless of feeding method, needs to replenish vital nutrients after growing and delivering a human being.

Instead of just clearing women for exercise and sex at this appointment, what if we empowered them with real guidance on how to heal, rebuild, and restore their bodies?

What if we gave new moms:

A list of essential nutrients for wound healing, hormone balance, and sleep optimization
Practical meal prep ideas to ensure they’re fueling their bodies properly
Support beyond “bouncing back”—circulation-boosting movement, pelvic floor therapy, lymphatic drainage, and access to postpartum care providers like chiropractors and doulas

Since we can’t change the standard of care overnight, let’s talk about what every mom should know about postpartum nutrient depletion—and how to replenish what’s been lost.

1. Stay on a Prenatal (Even if You’re Not Breastfeeding)

Your body remains in a state of healing long after birth, and prenatal vitamins provide a strong nutritional foundation. When transitioning off a prenatal, opt for a high-quality women’s multivitamin that contains methylated B vitamins and is third-party tested for purity.

2. Immediate Postpartum Healing Needs

Calibrate Health & Wellness in the Kitchen

In the first few weeks postpartum, your body’s priority is tissue repair, blood replenishment, and restoring electrolyte balance. Here’s what you need most:

Protein & Amino Acids (For Tissue Repair)

Your tissues have stretched, torn, and possibly been cut. To repair, your body needs glycine and proline, amino acids crucial for collagen production.

Best sources: Bone broth, slow-cooked meats, chicken thighs or wings with skin, grass-fed collagen supplements.

Electrolytes & Hydration (For Fluid Replenishment)

Birth depletes fluids—yet few people talk about how much water and electrolytes you need to replenish.

Best sources: Add Himalayan salt and fresh lime to your water, or use an electrolyte powder like LMNT.

Goal: Drink at least half your body weight in ounces of water per day.

Iron & Vitamin B12 (For Blood Loss Recovery)

Your body loses significant blood during birth, making iron and B12 crucial for restoring energy and preventing postpartum anemia.

Best sources: Red meat, liver, organ meats, pasture-raised eggs.

Blood Sugar Balance (For Energy & Mood Stability)

Stabilizing blood sugar helps with energy levels, mood, and hormone regulation.

Aim for:

• Protein: 20-30g per meal

• Healthy fats: 1-2 tbsp (avocado, olive oil, grass-fed butter)

• Fiber: From veggies, fruits, and whole grains

• Eat every 3-4 hours to prevent energy crashes

Easy-to-Digest Foods (To Conserve Energy)

Digestion requires a lot of energy, so opt for foods that support healing without overburdening your system.

Best choices: Slow-cooked meats, stews, broths, steamed veggies, and warm foods rich in nutrients.

3. Key Nutrients to Restore Postpartum

Beyond immediate healing, these key vitamins and minerals are essential for long-term recovery and hormone balance:

Vitamin A (For Hormones & Breastmilk Quality)

Pregnancy depletes vitamin A, which is critical for fetal development and postpartum recovery.

Best sources: Liver, cod liver oil, eggs, full-fat dairy, red meat.

Vitamin D (For Hormone Regulation & Mood)

Vitamin D plays a huge role in ovarian function, cycle regulation, and immune support.

Best sources: Sunlight, cod liver oil, liver, butter, raw cheese, egg yolks.

Zinc (For Reproductive Health & Immunity)

Zinc supports hormone balance and cycle regularity postpartum.

Best sources: Red meat, oysters, mussels, liver, pumpkin seeds.

Vitamin B12 (For Energy & Brain Function)

Low B12 can contribute to fatigue, memory issues, and mood imbalances.

Best sources: Liver, red meat, eggs, oysters.

Supplement tip: Choose methylcobalamin (the active form).

Folate (Vitamin B9) (For Cell Regeneration & Detoxification)

Essential for postpartum healing, cervical health, and hormone balance.

Best sources: Liver, leafy greens, avocados, lentils, asparagus.

Supplement tip: Look for 5-MTHF (methylated folate).

Vitamin B6 (For Progesterone & PMS Reduction)

Supports hormone balance and mood stabilization.

Best sources: Liver, fish, poultry, avocados.

Omega-3s (For Inflammation & Brain Health)

DHA is crucial for reducing inflammation and supporting brain function.

Best sources: Wild salmon, sardines, cod liver oil.

Iron (For Energy & Oxygen Circulation)

Most women enter pregnancy with low iron, and levels drop even more postpartum.

Best sources: Liver, red meat, spinach, pasture-raised meats.

Iodine (For Thyroid & Hormone Balance)

Thyroid function shifts postpartum, so iodine is essential for hormone regulation and ovulation.

Best sources: Seafood, seaweed, dairy, eggs.

Magnesium (For Sleep, Mood & Muscle Recovery)

Magnesium supports muscle repair, reduces cramping, and promotes deep sleep.

Best sources: Avocados, wild fish, raw dairy, bone broth, dark chocolate.

Supplement tip: Magnesium glycinate is best absorbed.

Calcium (For Bone Health & Recovery)

Calcium needs remain high postpartum, especially for breastfeeding moms.

Best sources: Sardines (with bones), raw milk, bone broth, leafy greens, almonds.

4. Other Postpartum Considerations

Prioritize easy-to-digest meals (soups, broths, roasted veggies).
Get outside daily—even a short walk can boost mood and vitamin D levels.
Find your postpartum support team—pelvic floor PT, chiropractor, doula, or postpartum therapist.
Ditch the “bounce back” pressure—focus on healing, not aesthetics.

Final Thoughts

Postpartum recovery is about more than survival—it’s about restoration, nourishment, and long-term health. By prioritizing key nutrients, movement, and realistic self-care, you can truly support your body after birth.

Let’s redefine postpartum care—because every mom deserves better.

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