Postpartum Nutrition for Mood and Energy: Supporting New Mothers Holistically

The postpartum period is a time of tremendous physiological change. After birth, a woman’s body is rapidly adapting - hormones are changing, tissue is repairing, energy reserves are low, sleep is minimal and emotional wellbeing may fluctuate. Good nutrition can offer a solid pillar of support during this time, especially for mood and energy. Here’s how eating well (as best you can in any given sleep-deprived moment!) can make a meaningful difference for new mothers.

Why Postpartum Nutrition Matters

During pregnancy and after delivery, the body experiences profound hormonal and metabolic changes, such as drops in progesterone and oestrogen and increases in oxytocin and prolactin. These changes can increase vulnerability to mood disturbances, such as postpartum depression (PPD) and anxiety, especially if imbalances occur. Research suggests that nutritional status, micronutrient levels, and even the gut microbiome can also influence how our mental health changes during this period (Song et al., 2022).

A growing body of evidence points to links between specific nutrient deficiencies - including vitamin D, iron, zinc and omega-3 fats - and higher risk of depressive symptoms postpartum (Voros et al., 2025). Other research highlights the role of the gut microbiota in supporting maternal stress resilience and emotional regulation during the perinatal period (Long et al., 2023).

In terms of dietary approaches to postpartum mental health, those eating patterns high in anti‑inflammatory, nutrient‑rich foods, such as a Mediterranean‑style or “whole foods” approach, have been linked to lower levels of perinatal depressive symptoms in preliminary research (Javdan et al., 2025).

Key Nutrients for Mood and Energy in New Mothers

Although a well-rounded, nutritious diet containing protein, fibre, healthy fats and complex carbohydrates is something I often recommend to my clients for overall health, certain nutrients have been shown to play a key role in postpartum mental wellbeing. Deficiencies in these nutrients can impact our mood, energy levels and how anxious we feel. Many of them are easy to check through a blood test, such as vitamin D, iron and omega-3 fats and I would always suggest doing this before self-prescribing supplements. Boosting your nutrient intake through food sources is always best as this does not tend to have the same potentially negative consequences (and unnecessary expense) that some supplements do, especially if you personally are not deficient.

1. Vitamin D

Vitamin D plays a role in serotonin synthesis and brain function, and several studies have linked low vitamin D levels with increased risk of depressive symptoms in postpartum women (Voros et al., 2025).

Sunlight is our main source of vitamin D – try and get out in the early morning or late afternoon sun a few times a week for 10-15 minutes. Be sun safe and utilise the SunSmart app from Cancer Council Australia which tells you the safe times of day to go out in the sun, depending on where you live and the time of year it is. Even in Australia, many women have suboptimal levels of vitamin D, so it is worth getting your levels checked to see if you need some further support.

There are some foods that contain small amounts of vitamin D but we cannot rely on them to reach our daily requirements. These include:

• Fortified dairy or plant milks

• Fatty fish such as salmon and sardines

• Mushrooms - ideally leave them out in the sun for an hour or two before consuming as this increases the vitamin D content (Cardwell et al., 2018). 

2. Iron

Iron is crucial for carrying oxygen around the body for energy and helps to make neurotransmitters serotonin and dopamine to support mood and cognitive function. Low iron levels are common postpartum due to the increased requirements during pregnancy and potential blood loss during delivery. Low iron can contribute to fatigue and low mood, and increase the risk for postnatal depression (Voros et al., 2025).

Dietary Sources:

• Liver, lean red meat

• Poultry and fish

• Tofu and tempeh

• Lentils, chickpeas, beans and other legumes, dark leafy greens (spinach, kale, broccoli), nuts and seeds, wholegrains and dried fruits such as raisins and apricots. Iron from plants is not as well absorbed by the body as animal-based sources so pair with vitamin C‑rich foods to enhance absorption (kiwi fruit, strawberries, capsicum, broccoli, citrus fruits).

• Note: avoid calcium containing foods and tannins from teas and coffees when eating iron-rich foods. Aim to have these an hour or two away from iron-rich meals when possible.

3. Omega‑3 Fatty Acids

Omega‑3 fats, including EPA and DHA, are essential for reducing inflammation, brain health and may support mood regulation when included in the diet regularly. DHA is rapidly absorbed by your growing baby in the third trimester (where it goes mostly to their developing brain) so replenishing your stock of this crucial fat is important. 

Sources:

• Oily fish - salmon, mackerel, sardines, anchovies

• Algal oil – a rich source of DHA and EPA for vegans and those who don’t eat oily fish.

A note on plant sources of omega-3 - flaxseeds, chia seeds, hemp seeds, walnuts. These nutrient powerhouses contain many beneficial nutrients and healthy fats, however although they are often listed as good sources of omega-3 fats, they only contain the form of omega-3 called ALA. While this can be converted by the body into DHA and EPA, it is done very minimally and should not be relied upon for your omega-3’s if you do not eat oily fish. If this is the case for you, I recommend supplementing a quality algal oil which is great alternative plant source of DHA and EPA (and is in fact the food source where oily fish get their EPA and DHA from!). 

4. Fibre and Prebiotics

Fibre-rich foods feed beneficial gut bacteria that help create a healthy gut environment, promote regular bowel motions and improve the mucosal and gut barrier. This helps prevent inflammatory components leaking out of the gut and reaching the brain, promoting a healthy gut‑brain connection which can influence mood regulation (Hill, J., 2024).

There are a few different types of fibre so aiming to eat a variety from fruits, vegetables, legumes and wholgrains each day is a great way to meet your fibre needs of 25-30g per day. In the first few months postpartum, opt for cooked fruit and vegetables over raw as these are easier to digest while you are going through the healing process. The wider the variety of colours you eat, the more gut-nourishing polyphenols you are getting too, so eating the rainbow definitely applies here! For more information on different forms of fibre see my article Why Fibre Matters for Your Gut, Mood and Mental Health.

Food sources:

• Vegetables - dark leafy greens, carrots, butternut squash, onions, garlic, celery, avocado, leeks, Jerusalem artichokes, capsicum, cabbage, sweet potato etc.

• Legumes and beans, wholegrains, nuts and seeds (chia and flaxseeds)

• Oats

• Fruits - pomegranates, berries of all varieties, apples, pears, citrus fruits, kiwi fruit, bananas, stone fruits, melon etc

• Fruits and vegetables with their skin on (when edible) as this increases fibre content further, such as apples, pears, nectarines, kiwi fruits, grapes, carrots and potatoes.

Supporting Emotional Wellbeing Through Diet

Nutrition sets a great foundation for health but it is only one part of a holistic approach to postpartum mental health, alongside lifestyle practices such as moving regularly and getting enough sleep - both of which can be challenging to achieve when postpartum! As well as nutrient‑dense foods, consider:

• Eating regular, well-balanced meals to stabilise blood sugar and energy

• Hydration for metabolic, cognitive function and energy, as well as milk supply if breastfeeding.

• Small, achievable changes rather than perfection - when you are in the postpartum stage, you might have great intentions one day but these fall by the wayside after a bad night of sleep. Be kind to yourself and do the best you can on any given day - even if it’s just eating one extra piece of fruit than you normally would.

• Try to eat in a calm state - take a few deep breaths before sitting down to eat, try to mindfully chew your food and try to do so while it’s peaceful. I know this can’t always be the case with family chaos around you, but the body digests and absorbs food better when in a relaxed state (think ‘rest and digest’), so try and do this when you are able.

Conclusion

Postpartum is a time of big adjustment - not just physically, but emotionally too. While nutrition is not a standalone cure for mood disorders, it is a powerful and evidence‑based tool that can support your body and mind during this period of intense change. If you are concerned about your mental health or it is impacting your daily life, it is important to seek help from a psychologist, counsellor, your GP or check out the information on the Beyond Blue website for support - don’t suffer in silence. 

By focusing on nutrient‑dense whole foods, careful micronutrient attention, and gut health strategies, new mothers can support better mood regulation, sustained energy, and overall well‑being - laying a stronger foundation for both mental and physical recovery.

If you think this may be beneficial for you and would like to speak to me about where to begin, email me at georgie@blossominghealthnutrition.com or book in for a consultation here.

References

• Cardwell, G., Bornman, J. F., James, A. P., & Black, L. J. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018 Oct 13;10(10):1498. doi: 10.3390/nu10101498. PMID: 30322118; PMCID: PMC6213178.

• Hill, J. (2024). The Gut Brain Connection: How Gut Health Influences Mental Health. From https://www.helpguide.org/wellness/nutrition/gut-brain-connection?utm_source=chatgpt.com

• Javdan, M., Bagheri, A., Moludi, J., Khazaee, S., & Saber, A. (2025). Investigating the relationship between MIND diet and postpartum depressive symptoms. BMC Women's Health, 25(166). https://doi.org/10.1186/s12905-025-03705-3

• Long, E.S., Penalver Bernabe, B., Xia, K., Azcarate-Peril M. A., Carroll, I. M., Rackers, H. S., Grewen, K. M., Meltzer-Brody, S., & Kimmel, M. C. (2023). The microbiota-gut-brain axis and perceived stress in the perinatal period. Archives of Women'‘s Mental Health 26, 227–234 (2023). https://doi.org/10.1007/s00737-023-01300-9

• Song, J., Zhou, B., Kan, J., Liu, G., Zhang, S., Si, L., Zhang, X., Yang, X., Ma, J., Cheng, J., Liu, X., & Yang, Y. (2022). Gut microbiota: Linking nutrition and perinatal depression. Frontiers in Cellular Infection and Microbiology, 26(12), 932309.

• Voros, C., Sapantzoglou, I., Athanasiou, D., Mavrogianni, D., Bananis, K., Athanasiou, A., Athanasiou, A., Papadimas, G., Tsimpoukelis, C., Gkirgkinoudis, A., Papapanagiotou, I., Vaitsis, D., Koulakmanidis, A.-M., Ivanidou, S., Stepanyan, A. J., Daskalaki, M. A., Thomakos, N., Theodora, M., Antsaklis, P., Chatzinikolaou, F., Loutradis, D., & Daskalakis, G.  (2025). Invisible Links: Associations Between Micronutrient Deficiencies and Postpartum Depression - A Systematic Review. Life, 15(10), 1566. https://doi.org/10.3390/life15101566

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