A regimen to support postnatal recovery and the body’s nutritional needs for nursing – including Postnatal Supplements formulated for energy and mood support plus nutrients for your baby’s development*.
This post was created in partnership with our friends at New Chapter.
On Oct. 27, 2019, I became a mom. A moment I’ll cherish forever. I gave birth to my daughter Adeline Kay, a healthy baby who is now 3 months old. I’m happy to share that after a long journey to conceive, I was blessed with a healthy pregnancy and a smooth labor and delivery and am recovering well and feeling good overall.
Today, I’m sharing my postnatal plan with you as well as my supplement regimen, including how it’s impacted my recovery from pregnancy and childbirth and how it’s supporting breastfeeding. My hope is that this post will be informative for other new moms and moms-to-be.
Prior to Adeline’s birth, I researched the topic of nutrition and supplements for recovery and breastfeeding and wrote out a plan individualized to my lifestyle and needs. I knew I wanted to give it my all at exclusively breastfeeding my baby and also take the appropriate measures for myself to ensure that I properly recovered from pregnancy and childbirth. So often I think we focus so much on staying and being healthy during pregnancy that we lose sight of the importance of postnatal health and well-being – including mental health and physical health. It really is just as important! In addition, a mothers diet and supplementation has an incredible impact on the overall nutrient profile of breast milk. An adequate diet and supplement regimen is essential the baby’s health and development.
Below I share some of the actions I took prior to Adeline’s birth, what I’m currently doing as well as what Postnatal Supplements I’m taking daily.
Actions I took prior to Adeline’s birth:
- Stocked my freezer with easy ‘slow cooker to freezer meals’, energy bites and muffins. Also, I ordered pre-made meals from The Good Kitchen to stock my freezer with.
- Worked ahead. I put in extra hours this summer so that I could have 2-3 months of blog posts scheduled. Also, a shout-out to Jess for keeping The Real Food RDs’ boat afloat while I’ve been learning my new role as a mom.
- Cleaned and prepared my house for the baby. I’m happier when my house is clean. Side note: my water broke at home at 40 weeks + 2 days at 10:30 p.m. at night after a full day of deep cleaning.
- Moved my body daily as long as I was comfortable doing so. Lots of walking.
- Fueled my body with nourishing real food and wrote out a postnatal nutrition plan to encourage ongoing healthy eating habits after the baby was born. I wanted to make sure I had a plan in place so that I would consume enough calories and the right nutrients for breastfeeding and recovery.
- Researched postnatal supplements.
Actions I’m currently taking:
- Reaching out for help when needed and also accepting help. The support has been incredibly helpful with regards to my ability to stay mentally stable.
- Using the power of “no” – no to work-related things, social gatherings, visitors, etc. Right now, not having too much on my plate is what I need and what my family needs as we figure out our new normal.
- Consuming a diet that’s complete with a variety of whole, real foods and contains an adequate amount of quality protein, healthy fats, lots of produce (veggies and fruits) with enough overall calories to support recovery and breastfeeding. This is not the time to cut calories or restrict in an effort to lose weight! Sure, it would be nice to fit into my pre-baby clothes, BUT recovery and making sure my milk production is meeting Adeline’s needs takes priority, hands down.
- When I cook, I make double so that we have leftovers. I’ll squeeze in an hour meal prep when I can.
- Moving my body for my physical AND mental health. At about three weeks postpartum and with my doctor’s approval, I started walking again and also started pelvic floor exercises. At 6 weeks, I started easing back into working out with very simple movements. I’m currently following a postpartum workout program which includes pelvic floor movements, weight training, and some cardio.
- Removing any guilt when Adeline is taken care of by someone else for a few hours. I’m a better mom when I fit in a little “me” time (even if it’s simply running a few errands). Plus, Adeline loves one-on-one time with her dad, grandparents, and aunties.
- Setting no expectations for the day. I, of course, have things I would like to get done but I quickly learned that I have to take it day-by-day or even hour-by-hour because a newborn’s schedule is unpredictable. No need to feel defeated because I didn’t get through my to-do list!
- Utilizing nap times. I’m not a napper. I’d rather go to bed early than take a nap. So during Adeline’s naps, I get as much done as I can whether it be working, working out, cleaning, taking care of the pups, etc.
- Following my Postnatal Supplement regimen every day to ensure my body is receiving the nutrients it needs for optimal recovery and milk production so that I can continue to exclusively breastfeed.
Postnatal Supplements for Nursing Moms.
I first want to express the importance of “food first, supplements second.” You can’t out-supplement poor nutrition. Supplements are just that. They enhance or complete our diet when added to it. They don’t replace anything. A varied real food diet combined with an appropriate supplement regimen is what we encourage.
After your baby is born, your body’s need for nutrients like iron, folate, vitamin B6, and vitamin D3 increases – for recovery and especially for nursing. It is important to make sure you’re adequately consuming these nutrients through a varied, real food diet and supplementation. Here are the New Chapter Postnatal Supplements I’ve been taking daily to enhance recovery and support breastfeeding needs:
Perfect Postnatal™ Multivitamin
Perfect Postnatal™ Multivitamin delivers key vitamins and minerals needed and recommended for early motherhood and nursing mothers*.
Here’s why:
- To aid in red blood cell production, whole-food fermented iron and methylfolate (the most active form of folate) are used*.
- For supporting energy levels, you’ll find whole-food fermented B vitamins – studies also show that the B vitamins may help to offset stress
and fatigue*. - A blend of organic superfoods including oats, turmeric, kelp, and chamomile are included which have been traditionally used to support the needs of breastfeeding mothers*.
Wholemega™ for Moms
The fatty acid DHA, which can be easily added to your diet with Wholemega™ for Moms fish oil supplement, is also essential for nursing mothers. You’ll like that this supplement comes in an easy-to-swallow soft gel and is made from sustainably harvested, Non-GMO Project Verified salmon oil that is fresh-pressed and extra-virgin making it a perfect whole-food alternative.
Here’s why:
- Delivers 17 whole-food sourced omega fatty acids (3, 5, 6, 7 & 9s) including DHA & EPA and naturally sourced vitamin D3.
- Supports healthy brain and eye development for baby during pregnancy and breastfeeding.*
- Support mom’s positive mood and are heart-healthy.*
Iron Food Complex
Iron Food Complex is an easy-to-digest tablet that can be taken on an empty stomach. It is a whole-food fermented Iron which has numerous blood-bonding minerals and vitamins to support blood health.*
Here’s why:
- Delivers whole-food complexed iron and blood bonding vitamins and minerals which come together to help support hemoglobin and myoglobin levels.*
- Includes a good source of dual-fermented iron ideal for periods of blood loss including menstruation and childbirth.*
In addition to these three important Postnatal Supplements for nursing I also take the following daily:
- Women’s Daily Probiotic to support vaginal and urinary health as well as digestive and immune health for myself and my baby.*
- Fermented Vitamin D3 to ensure I’m meeting my needs for myself and my baby. I live in Minnesota so my time outdoors in the winter is very limited.
- Collagen to support recovery from childbirth.
- Majka Lactation Bites, which are made with ingredients that are known to support healthy lactation.
Why New Chapter® Supplements?
We choose New Chapter supplements because they’re a pioneering vitamin and supplement company from Vermont with Certified B Corp designation, so we know they’re as invested in their products as they are in the social and physical environment.
In addition to working for social change, public transparency, and legal accountability to balance profit and purpose, their goal is to support your ever-changing self-care journey with vitamins, supplements, and herbs designed with purpose and precision and grounded in proven science to provide you with superior supplemental nutrition that actually works.
Their supplements are formulated using Non-GMO, organic fruits and vegetables and other whole foods, and they are fermented with whole foods to improve their absorption.
In Summary, Your Postnatal Health Is Important…
For you and your baby. How you nourish your body and mind 100% impacts your recovery from pregnancy and childbirth as well as the health of your little one. A nourishing, real food diet paired with the right supplements is an important component of postnatal recovery and breastfeeding!
Where to find New Chapter vitamins
You can find New Chapter vitamins in stores and online from your favorite retailers including:
- Whole Foods
- CVS
- Amazon
- Thrive Market
- Local health food stores
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This post was made possible by our friends at New Chapter. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.