Health Hotline Magazine | May 2025

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It’s no secret that the food you eat plays a monumental role in how you feel, mentally and physically, and one of the first things you likely do when you find out you’re pregnant is adopt healthier eating habits, for yourself and your baby. It’s especially important to stick to those healthy eating habits post-partum—growing a baby is hard work and can deplete the mother of essential nutrients, especially if she has low levels prior to becoming pregnant. There is also a significant increase in pro inflammatory molecules after giving birth. This affects whole-body health, including mental health, making it critical to prioritize nourishing your post-partum body with nutrient-dense food. It is becoming increasingly clear that inflammation plays a role in a variety of mental health disorders, including PPD, and diet can be a major driver of inflammation. A study published in 2022 looking at the diets of 293 breastfeeding women found that those who consumed the most pro-inflammatory foods (like ultra-processed foods, omega-6 fats, sugar, and refined grains) had a greater risk of having PPD compared to the women who consumed the least amount. The study also found that reducing the amount of pro-inflammatory foods in the diet can reduce the risk of PPD by nearly 50 percent. Another 2022 study found that adherence to a Mediterranean-type diet while pregnant was associated with lower levels of PPD and women with an “optimal Mediterranean Diet adherence” were about 72 percent less likely to have PPD. Other research found that women with a “healthy” diet during pregnancy had a 50 percent reduced risk of depressive symptoms eight to 10 weeks after birth. The “healthy” diet observed included vegetables, fruits, nuts, beans, fish and seafood, olive oil, and dairy products, in essence, a Mediterranean-style diet. Avoiding ultra-processed foods and eating plenty of nutrient-dense and fiber-rich vegetables, healthy fats, and sufficient protein will also support your body while it finds its pre-pregnancy hormonal balance, which is in an upheaval post-partum. MAKE NOURISHING YOUR BODY & BRAIN WITH HEALTHY FOOD A PRIORITY

KEY SUPPLEMENTS TO TAKE POST-PARTUM

Postnatal Multivitamin Pregnancy, and then nursing, take a lot from the mother’s nutrient reserves. Breastfeeding in particular increases a woman’s nutritional requirements. One 2021 study concluded that lactating mothers were at risk of micronutrient deficiency and that nutrient intakes were lower than the recommended amounts in up to 70 percent of the mothers. A quality postnatal multivitamin is formulated specifically for the nutrient needs of the post-partum and lactating body and, along with a healthy diet, can help restore your nutrient reserves.

Omega-3s The importance of the omega-3 fats EPA and DHA during pregnancy and the post-partum period cannot be overstated. A fetus requires high amounts of these omega-3 fats for normal development, particularly in the third trimester when large amounts of DHA are required for brain growth. Producing milk to feed your baby also requires large amounts of DHA. During the third trimester and lactation, maternal levels steadily decline; research has found that DHA levels in particular can decrease in the mother by as much as 50 percent during pregnancy and that low levels are related to a higher risk of PPD. A 2020 meta-analysis including eight randomized placebo-controlled trials including 638 women found that omega-3 supplementation (EPA + DHA) significantly improved depressive symptoms in women, whether they were pregnant or post-partum, and was well tolerated. The doses used in the studies varied from 1 to 6 grams (for severe PPD) daily.

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