Do you have postpartum depletion? Here’s how to tell

The journey through pregnancy is meticulously planned. Expectant mothers have more information than ever at their fingertips to inform each day of pregnancy up to labor and delivery. Yet shortly after giving birth, maternal health tends to fall by the wayside. But it’s difficult to support a new life around the clock when you’re not thriving yourself.

While pregnancy often takes center stage in health discussions, the postpartum period—sometimes called the fourth trimester—deserves equal attention, especially because of a phenomenon called postpartum depletion, when maternal nutrient stores become depleted after pregnancy and birth.

As your body recovers from the rigors of pregnancy and adapts to the demands of caring for a newborn, proper nutrition becomes more important than ever. Whether you’re breastfeeding or not, the right dietary choices can significantly impact your recovery, energy levels and overall well-being. As a cofounder of WeNatal, that’s one of the reasons why I feel it is so important to continue to supplement with your prenatal vitamin even after pregnancy. Here’s what to know about postpartum depletion—and how to ward it off.

What is postpartum depletion?

Postpartum depletion is a condition that affects many new mothers, characterized by physical and emotional exhaustion following childbirth. Unlike postpartum depression (PPD), which is a more widely recognized mental health condition, postpartum depletion encompasses a broader range of symptoms related to the extensive physical, mental and emotional demands of pregnancy, childbirth and early motherhood.

Postpartum depletion is highly prevalent but often underrecognized and underdiagnosed. Research indicates that a significant proportion of new mothers experience symptoms of postpartum depletion, like fatigue, pain and trouble sleeping, with estimates suggesting that up to 76% or more may be affected to varying degrees. One small study even suggests that your postpartum nutritional status can be a contributing factor in PPD development.

Symptoms of postpartum depletion

The symptoms below could be signs of nutrient depletion, according to Dr. Oscar Serralach, who wrote a book on the topic of postnatal depletion.

• Fatigue

• Joint aches and pain

• Low energy levels

• Low libido

• Weight resistance

• Thinning hair

• Irritability

Contrary to the popular belief that it only lasts 6 weeks, experts such as Dr. Serralach believe postpartum depletion can persist for months or even years after childbirth. If you’re experiencing these symptoms, check with your general practitioner or birth provider to run labwork and to look for nutrient deficiencies like iron deficiency.

Understanding postpartum nutrition

The postpartum period demands more from a mother’s body than many realize. Following childbirth, women require high levels of quality nutrients to:

• Restore depleted reserves

• Support the body’s healing processes

• Maintain essential energy levels

If you’re breastfeeding, these nutritional needs skyrocket even further. Lactation fuels the baby’s growth while simultaneously placing additional demands on your body.

A surprising fact: Breastfeeding burns an extra 500 to 700 calories daily—nearly twice the caloric demand of pregnancy itself. Despite this increased nutritional burden, it can be difficult to meet these elevated requirements, especially in new motherhood.

Recent research highlights a concerning trend: postpartum women face a higher risk of nutrient deficiencies, particularly in vitamin D, folate and iron. This gap between nutritional needs and actual intake underscores the importance of targeted dietary support during this critical phase of motherhood.

Kelly LeVeque, WeNatal advisor, holistic nutrition expert and a mom of two, shares with us the importance of nutrients and overall health and wellbeing of a mom in postpartum. “Over 60% of women report fatigue, and the two predominant causes of this are dehydration and suboptimal iron levels—which 30% of women experience.” This is one of the many reasons why WeNatal includes 18 mg of iron. By taking iron consistently before and during pregnancy you can avoid getting into this common state of depletion.

The importance of nourishing yourself in postpartum

The postpartum period is a time of significant adjustment and recovery for both mother and baby. It’s crucial for mothers to prioritize their own health and well-being during this time, which includes adequate nutrition.

Hydration

Staying hydrated is especially important if you’re breastfeeding, as you’re losing water and electrolytes through breast milk. It’s also easy to forget to drink when you’re caring for a newborn 24/7.

“Oftentimes, I see new moms over-hydrate with water when they’re worried about their breast milk supply. But without a proper electrolyte replacement they end up excreting all that hydration along with a lot of needed minerals. Supplementing with electrolytes will help you retain the water your drinking instead of flushing it out,” says LeVeque.

Best sources: Water with added electrolytes (try LMNT), coconut water, herbal teas, bone broth and soups

Protein

Protein plays a pivotal role in postpartum recovery, providing essential building blocks for tissue repair, muscle recovery, neurotransmitter production and overall healing after childbirth. This is even more essential if you have a C-section given that amino acids are key ingredients for wound healing. Protein also supports the production of breast milk, making it essential for breastfeeding mothers to maintain a nutritious diet to ensure optimal milk supply and infant nutrition. Prioritizing protein-rich foods during the postpartum period can help promote faster recovery, enhance energy levels and support overall health and well-being for both mother and baby. Plus it’s the most satiating macronutrient.

WeNatal advisor, mom and functional medicine dietitian, Brigid Titgemeier, MS, RDN, IFNCP, typically recommends a minimum of 1.2 grams of protein for every kilogram of body weight each day. For example, if you weigh 150 lbs, you would aim for a minimum of 82g of protein daily. And if you are postpartum, Titgemeier recommends a minimum of 1.5 grams of protein for every kilogram of weight, which in the example above, is 102g.

Best sources: Organic pasture-raised chicken, grass-fed organic beef, wild-caught salmon, organic tofu/tempeh and pasture-raised eggs

Collagen

Collagen is vital for postpartum health because it supports tissue repair after childbirth, strengthens the pelvic floor, promotes skin elasticity and helps with hair and nail health. It aids in recovery, providing essential nutrients for healing and energy during this physically demanding period. Including collagen in the postpartum diet can assist new mothers in feeling stronger and more resilient.

Best sources: High-quality bone broth, Be Well By Kelly Grass-Fed Protein Powder (contains ~16 grams naturally occurring collagen)

Prebiotics and probiotics 

Prebiotics and probiotics contribute to a robust gut microbiome, which has been linked to various health benefits, including reduced risk of postpartum depression, improved digestion and enhanced immune function.

Best sources: Kefir, fermented vegetables, prebiotic-rich foods like garlic, onions, and bananas

Fiber

Fiber is essential for postpartum health as it promotes digestive regularity, aids in weight management and supports overall well-being during this critical period of recovery. After childbirth, many women experience changes in bowel habits, including constipation, which can be alleviated by consuming a diet high in fiber. Additionally, fiber-rich foods help to keep blood sugar levels stable, which is especially important for new mothers navigating the demands of caring for their newborn.

Best sources: Fruits, vegetables, legumes, chia seeds and nuts

Key nutrients to focus on in the postpartum period

Despite the undeniable fact that nutritional needs increase in the later stages of pregnancy as well as postpartum, more often than not, many new mothers are not meeting those increased needs. This is why it’s so important to continue your prenatal supplement well after the baby comes.

Titgemeier says she too is susceptible to postpartum nutrient depletion after back-to-back pregnancies. “On the day-to-day, supplementation has been the easiest to support my depletion in postpartum. I cannot imagine my life without it. This is something I’ve continued to be consistent with, especially in postpartum. ‘Never miss a day’ is my postpartum supplement mantra.”

“Pregnancy takes a toll on a mother’s nutrient status, so the postpartum period is really a time to focus on healing from within by prioritizing whole foods and maintaining a solid relationship with your prenatal supplements,” LeVeque adds. “Especially while breastfeeding, you’ll want to double down on the nutrient-density of your meals, in addition to taking high-quality supplements for some extra nutrient insurance.”

4 nutrients to prioritize in postpartum

Here are four important nutrients that are crucial for mom’s recovery and the development of the baby if breastfeeding.

Choline: Choline is a vital nutrient that supports maternal and infant well-being. WeNatal for HER stands out by containing 400mg of choline, providing crucial support for both mother and baby throughout the preconception, pregnancy and postpartum period.

Vitamin D: Vitamin D deficiency is common among women and plays a crucial role in supporting the needs of a growing baby. Vitamin D is crucial for a baby’s development, supporting bone growth, immune function, and brain development. It helps prevent rickets by aiding calcium absorption, bolsters the immune system, and contributes to muscle and cognitive development. Studies suggest a link between low serum vitamin D levels and an increased risk of postpartum depression.

Iron: Iron is essential for replenishing the blood stores lost during childbirth and supporting healthy blood and energy levels postpartum. In fact, suboptimal iron levels in postpartum is one of the top reasons mamas feel tired and depleted. Iron also plays a role in supporting overall energy metabolism and immune function, both of which are critical for postpartum recovery.

Omega-3 DHA+: Omega-3 fatty acids, particularly DHA, play a crucial role in brain development, supporting tissue health and reducing the risk of postpartum depression. Look for supplements sourced from wild-caught and sustainably sourced fisheries.

Avoiding postpartum depletion

The postpartum period is a sacred time for healing, bonding and nurturing. By prioritizing proper nutrition, self-care and support, you can navigate this phase with confidence and resilience. It’s never too early to start building nutrient reserves, so start taking a prenatal at least 3 months before TTC. The more time you have—the better!

Remember that every woman’s nutritional needs during the postpartum period may vary, so it’s essential to listen to your body and consult with a functional medicine provider or a registered dietitian for personalized guidance.