Postpartum Supplements that Actually Work: What Every New Mom Needs to Know

May 15

Here’s the truth: Not all supplements are created equal — and when you’re postpartum, the wrong ones can do more harm than good.

You're not just “tired.” You're depleted. And your body isn’t asking for another generic prenatal you picked up at Target.

It’s asking for real nourishment — targeted, bioavailable nutrients that meet the intense demands of postpartum recovery. But most supplements? They just don’t deliver.

This post may contain affiliate links, which means I may earn a small commission if you choose to purchase through them — at no additional cost to you. I only share products I use and trust as part of my Ayurvedic postpartum care approach.

Let’s Talk About What’s Really Happening in Your Body

During pregnancy, your body gives everything to grow a new life. And after birth, the real marathon begins. Hormones crash. Nutrient stores plummet. Your brain is recalibrating. Your digestion is sluggish. And your sleep? Don’t even start.

What you’re likely experiencing isn’t just exhaustion — it’s a real, clinically acknowledged phenomenon known as Postnatal Depletion.

In his clinical work, Dr. Oscar Serrallach defines postnatal depletion as “a constellation of physical and emotional symptoms caused by deep nutrient depletion, hormonal changes, and the stress of modern motherhood.” It can show up as:

Persistent fatigue (even when you're getting rest)
Hair loss and dry skin
Brain fog, poor memory, and difficulty focusing
Heightened anxiety, mood swings, or emotional instability
Digestive issues like bloating, gas, or sluggish elimination

This isn’t in your head. It’s in your cells. A study in PNAS (2017) showed that pregnancy triggers long-lasting structural changes to the mother’s brain, particularly in regions associated with social cognition and emotional regulation — and these changes can persist for two years or longer postpartum. ^[1]

These neurological changes, combined with iron depletion, B-vitamin deficits, thyroid fluctuations, and gut disruption, create the perfect storm for depletion — and most conventional postpartum care completely ignores this.

According to Serrallach’s clinical estimates, it takes an average of 6–10 years for a mother to fully recover from the physiological toll of pregnancy, birth, and early motherhood — unless she’s given the right support. ^[2]

That support must include targeted nutrition — beyond what a standard multivitamin can provide.

The 3 Problems With Most Supplements on the Market

They’re underdosed. Most prenatals contain only a fraction of what you actually need — especially for nutrients like choline, magnesium, omega-3s, and B vitamins.
They’re hard to absorb. Synthetic forms like folic acid and low-grade iron often cause digestive issues and don’t convert efficiently in your body.
They ignore postpartum entirely. Once you deliver, you’re often told to “keep taking your prenatal.” But postpartum needs are not pregnancy needs. Your body is in repair mode — rebuilding blood, stabilizing mood, nourishing milk supply, and recovering tissue.

What to Avoid in Postpartum Supplements

Not all supplements are created with postpartum in mind — and many can actually slow your recovery.

Low-dose, one-size-fits-all formulas that are more about marketing than real nourishment
Synthetic forms like folic acid or poorly absorbed iron that stress digestion
Supplements designed for pregnancy, not recovery — your needs change dramatically after birth
Artificial additives, preservatives, or sweeteners that disrupt gut healing

If a supplement doesn’t consider your body’s depleted state, emotional sensitivity, and digestive shifts postpartum, it’s not the right fit — no matter how pretty the label looks. You deserve better than that.

What Makes NEEDED Supplements Different

I’ve tried everything. For myself. For my clients. And the only supplement line I truly stand behind? NEEDED.

Here’s why:

Therapeutic doses — NEEDED includes 400mg of choline (brain + milk support), optimal magnesium forms, and full-spectrum B vitamins. No fluff.
Methylated nutrients — Their formulas use bioavailable forms like methylfolate and B12 (crucial for mood and energy).
Pre + Postpartum targeted bundles — They actually get it. Their Postpartum Support Plan is designed to replenish what was lost during pregnancy and birth — not just “maintain.”

They also include gut-friendly omega-3s, gentle iron (without the constipation), and a collagen formula that supports tissue repair and hair regrowth.

And yes — I’ve seen this work in real time. My clients go from foggy, fatigued, and anxious to grounded, clear, and stronger within weeks of incorporating this into their postpartum routine. When paired with the right food, rest, and Ayurvedic body care? It’s transformational.

Why Supplements Alone Aren’t Enough

Supplements are powerful — but they’re just one part of the postpartum recovery puzzle.

In my work as an Ayurvedic postpartum doula, I’ve seen over and over again that nutrient depletion isn’t just about what you take — it’s about what your body can actually absorb and assimilate.

Postpartum digestion is often compromised (low Agni), meaning even the most nourishing meals can go underutilized if your system is stressed, cold, or rushed. That’s why I combine therapeutic supplementation with:

Warm, easy-to-digest meals like broths, porridges, and stews made with digestive spices
Daily Abhyanga (warm oil massage) to calm the nervous system and support lymphatic drainage
Mineral-rich teas and tonics that hydrate and restore electrolyte balance
Intentional rest and rhythm to rebuild prana (life force) and emotional stability

Supplements like those from NEEDED can fill the micronutrient gaps — but true postpartum recovery comes when you combine them with whole-body nourishment, rest, and care.

What Should You Take (and When)?

If you’re overwhelmed, here’s where to start:

Trying to Conceive or Currently Pregnant? → Go with the Core Prenatal Plan. It covers the essentials without overloading you with fillers.
Newly Postpartum (0–12 months)? → Choose the Postpartum Support Plan. Add Omega-3 and Collagen for tissue + skin support.
Already depleted or struggling? → Start with Magnesium, Omega-3, and Collagen right away. These are high-impact, low-barrier and easily tolerated.

Bonus: All of their products are free from fillers, artificial colors, gluten, soy, and unnecessary additives. You know I don’t mess around with that.

The Bottom Line

If you want to feel like yourself again, supplements matter. But not just any supplements. Ones that are thoughtfully designed for your actual stage of motherhood, by practitioners who understand the biology of postpartum. That’s why I recommend NEEDED to every mama I work with — including myself.

Right now for new customers: You can save 25% off with my link (code auto-applied at checkout):

→ Click here to stock up on the supplements I actually use and recommend.

Written by Courtney Lafourcade, Ayurvedic Postpartum Doula & Founder of Mothersource

You deserve to feel better than “surviving.” Let’s build back — the right way.

References:
[1] Hoekzema, E., et al. (2017). Pregnancy leads to long-lasting changes in human brain structure. PNAS. https://www.pnas.org/doi/10.1073/pnas.1619159114
[2] Serrallach, O. (2017). The Postnatal Depletion Cure. Grand Central Life & Style.

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