article 6 min
Eating for your mental health in the postpartum period
The evidence behind omega-3s, iron, vitamin D, and other nutrients that support postpartum mood.
Nutrition doesn't replace therapy or medication, but emerging research shows that what you eat has a meaningful impact on postpartum mood and energy.
The key nutrients
- Omega-3 fatty acids (DHA/EPA): Depleted during pregnancy as the baby's brain develops. Found in oily fish, walnuts, flaxseed. Multiple studies link low DHA to increased PPD risk.
- Iron: Blood loss at delivery commonly causes iron deficiency. Low iron causes fatigue, low mood, and brain fog. Ask your provider to check your levels at your 6-week visit.
- Vitamin D: Deficiency is endemic in many regions and strongly associated with depression. A daily supplement (1000–2000 IU) is low-risk and widely recommended.
- Protein: Amino acids are the building blocks of serotonin and dopamine. Don't skip protein, especially if you're breastfeeding.
Before taking any supplements, check with your provider — especially if you are breastfeeding.
Maternally is a support and screening tool, not a substitute for professional medical advice, diagnosis, or treatment.