Do I need postnatal vitamins?

Now that you’re officially postpartum (congrats, mama!), thinking about which supplements to take is probably pretty low on your list of what’s keeping you up at night. That said, the postpartum period is a stage marked by increased nutrient needs, just like pregnancy, but thanks to breastfeeding, those needs are even more pronounced. Lactation takes a huge amount of energy, as does healing your body from the marathon delivery it just went through. Enter: postnatal vitamins, which can help you continue to meet your body’s nutritional needs after birth and beyond. 

But do you really need postnatal vitamins—or can you just keep taking your prenatal? And how long do you need to take them for? After all, aren’t we technically postpartum forever? (Eek.) We’re breaking down your frequently asked questions—and sharing our favorite recommendations below. 

3 things to know about taking postnatal vitamins

1. What’s the difference between prenatal and postnatal vitamins?

There isn’t a huge difference between prenatal and postnatal vitamins. If you’ve found one you like, it’s perfectly suitable to continue with the prenatal vitamins that you took during pregnancy. Don’t toss it: Keep taking any leftover prenatals until you run out, and then you can simply re-order your prenatals or switch to a postnatal supplement.

The primary differences between prenatal and postnatal vitamins mainly come down to dosage—you may need slightly higher levels of iron, B12, choline, calcium, vitamin D and DHA to support your own healing as well as breastfeeding, as these nutrients will be absorbed into your breast milk and passed onto your infant. (Side note: vitamin D is not easily transferred through breast milk, which is why experts recommend giving breastfed babies vitamin D drops). 

But the most important thing? That you’re taking any vitamin post-birth. While your body was busy building that baby, after birth you may be at a higher risk for micronutrient depletions. Covering any nutrient gaps will help ensure you have the strength and energy to care for yourself and your newborn, and though food is our preferred source of nutrients, we’re betting cooking is also probably a pretty low priority right now, too. 

2. How long should I take postnatal vitamins for?

It’s beneficial to take a prenatal or postnatal vitamin for at least the first six weeks postpartum as you heal from childbirth, but if you’re also exclusively breastfeeding, it may be helpful to keep taking one for a minimum of six months (the point in which your infant will start to get some calories and nutrition from solid foods). You could continue to take one for as long as you’re nursing and pumping to ensure you’re replenishing your own nutrient stores while also feeding your baby. After weaning, you can go back to a regular multivitamin. 

The World Health Organization (WHO) recommends taking prenatal vitamins for at least 3 months into the postpartum period in geographic regions with a high incidence (more than 40%) of anemia during pregnancy. 

3. Do postnatals help support milk supply? 

Some supplements are formulated around claims that are more anecdotal than scientific. Often, new moms want to know what they can take to feel more energized, increase their milk supply and prevent dreaded postpartum hair loss. Many postnatal supplements add extra biotin and herbs like fenugreek and oats in an effort to prevent hair loss and boost milk supply.

While there may not be anything harmful about these additional ingredients, there also isn’t much scientific evidence to back them. That said, some studies have shown that continued postnatal vitamin use can improve the quality of breast milk, though there’s no clear evidence that it can boost supply. 

These are our 3 favorite postnatal vitamins to recommend

Ritual

Essential Postnatal

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$39 for a 30-day supply

We love Ritual for their commitment to simplicity and traceability. With just 15 essential nutrients, all of which have a documented supplier and manufacturing location, you know you’re getting exactly what you’re need—and nothing more. We also love that they don’t go overboard on the dosage, assuming that you’ll get the majority of your nutrients from food, and the supplement is just that—a dietary supplement. 

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Perelel

Mom Multi Support Pack

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$49.50 for a monthly subscription

Perelel’s trimester-specific packs were one of our top picks for prenatal vitamins, and once you finish your last pack after birth, it’s easy enough to switch to their Mom Multi Support Pack. Each sachet contains a mom-focused multivitamin along with added Omega 3 fatty acids like DHA and EPA plus an extra Beauty Blend (biotin and collagen) and Stress Support Blend (ashwagandha and l-theanine) to cover all the bases.  

Save 15% with code MOTHERLY15

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Natalist

Postnatal Vitamin

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$40 for a 30-day supply

Formulated specifically for breastfeeding parents, the Natalist Postnatal Vitamin is one of our top picks for including a sizable dose of choline, which is key for babies’ brain development—550 mg daily is recommended during lactation. It’s also a good source of DHA and contains only a moderate amount of iron, which is ideal, as supplemental iron can sometimes cause constipation. Alongside a whole-foods diet, Natalist’s product will help you fill in any gaps for nutrient-rich breast milk for your little one. 

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A version of this story was originally published on Feb. 8, 2016. It has been updated.