Essential vitamins and health supplements for new mothers

It’s not a simple feat welcoming a new baby into the world – And for many new mums, it’s not uncommon to be overwhelmed by a range of emotions, especially fatigue.

Hence, it’s vital to give mummy support and appropriate nutrient intake for her body to heal. Don’t overlook your postpartum health; read on to find the necessary vitamins and minerals after delivery.

Importance of postpartum health supplements

During childbirth, vital nutrients such as folate, vitamin D, iron, fatty acids, selenium, and calcium, are spent. On top of that, breastfeeding mothers need to maintain certain nutrient levels to ensure a healthy body and nutritious milk for the baby.

Postpartum is a 6-week period after delivery where a mother’s body returns to its pre-pregnancy state. During this state, a new mother’s body is working hard to gain the energy and produce milk for her baby and needs 300 to 500 additional calories per day. While a nutrient-dense, well-rounded diet can fulfil her healing body’s demands health supplements can help too.

What supplements do I need for postpartum recovery?

Supplements for general health
Calcium: Calcium helps maintain strong bones and teeth, as well as the normal functioning of the circulatory, muscular, and nervous systems. Low-fat dairy products, calcium-fortified orange juice and milk alternatives, cereals, and kale are good sources of calcium.

Iron: The amount of blood lost after childbirth reduces the mother’s iron levels. Women who have low iron levels may experience fatigue and other issues. There is also the possibility of lochia (postpartum bleeding) or postpartum anaemia. Therefore, iron is essential to a postpartum diet as it helps reduce postpartum complications.

Moreover, consuming iron supplements while lactating can help prevent iron deficiency or anaemia. If you’re looking for good sources of iron, try lean meats, fortified cereals, legumes (beans, split peas, and lentils), poultry and fish and leafy green vegetables in your diet.

Supplements for breastfeeding mothers

Folic Acid: Folic acid is essential for developing the baby’s brain and spinal cord. It’s also required to boost red and white blood cell production for both mother and child. Doctors recommend 400-800 micrograms of folic acid for postpartum care and 500 micrograms while breastfeeding. You can choose the ones with methyl folate for supplements, which have a form of active folic acid in them. Folic acids are also found naturally as folates in leafy green vegetables, citrus fruits, avocados, lentils and beans, which can be added to your daily diet.

Choline: Choline, like folic acid, is an essential vitamin for brain growth. This nutrient’s requirements rise during pregnancy and are highest in breastfeeding mothers. Choline is critical for newborn brain and memory development. Hence, new mothers should take a choline-rich diet while breastfeeding. The egg yolk, liver and red meat contain the richest source of choline, along with salmon, cod, tilapia, legumes and chicken breast.

Vegetables. Carbohydrates: Carbohydrates give the energy for new mothers to support their general health and the baby’s growth and development while breastfeeding. Fruits and whole grains are packed with carbohydrates and fibres.

Postpartum supplements for mental well-being

Vitamin D: Vitamin D helps with the immune and nervous systems but also helps with Postpartum Depression (PPD) and anxiety. Research shows Vitamin D supplements can also help with postpartum diabetes. Fishes like salmon and tuna, fortified dairy and orange juice and egg yolks are excellent sources of Vitamin D in the diet.








Omega-3: Researchers are looking into omega-3 fatty acids as a possible relief for PPD. A recent study found that a low omega-3 food intake is linked to developing PPD. Nutritional reserves of omega-3 deplete throughout pregnancy and postpartum. Some foods that are rich in omega-3 are:

  • flax seeds
  • chia seeds
  • salmon
  • sardines
  • other oily fish

The joys of motherhood

Motherhood can be one of the most rewarding experiences in a woman’s life. But it can also take a toll on mothers’ mental, physical and emotional well-being. This is why mothers must meet their daily nutritional requirements to maintain a healthy mind and body.

Choose postpartum health supplements that contain DHA, choline, iron, zinc, folate, B12, vitamin D and other vital vitamins, minerals and nutrients to enhance the general health of new mothers. Speak with a healthcare professional for advice. 

You can buy the required postpartum health supplements using the RX Click app. Simple and convenient, with a variety of healthcare products and free lifetime membership, RX click is a one-stop solution for all your healthcare needs.

RX Click is a one-stop solution for all your pharmaceutical needs – a revolutionary app that connects you to pharmacies and pharmacists in Malaysia. Click here to visit our website and know more about us.


  1. Alejandra Carrasco, M.D, Mbgrelationships. Your Complete Guide to Postpartum Nutrition: Healing Foods & More. February 25, 2020.
  2. Diana Spalding. Nicole Silber. Motherly. The Best Food to Support Your Postpartum Recovery. April 25, 2022.
  3. HealthLine. Recovery and care after delivery. December 20, 2016.
  4. Scientific American. Top 5 Nutrients for Postpartum Recovery. December 5, 2019.