The Best Post Pregnancy Vitamins for Recovery, Energy, and Breastfeeding

After giving birth, your body is in full recovery mode, whether you’re breastfeeding or not. Postpartum is a time of healing, hormone shifts, and nutrient replenishment—and your nutritional needs are higher than ever. 

This raises the question: Should I take a postnatal multivitamin? The answer is yes, and this article will explain why. 

Below, we'll cover the best post pregnancy vitamins for recovery, the best postnatal vitamins while breastfeeding, the difference between prenatal and postnatal vitamins, and which nutrients to focus on most when choosing postpartum supplements.

Why Postpartum Nutrition Matters

Pregnancy and childbirth place huge demands on your body, depleting a number of essential nutrients that are critical for healing, energy, and mood balance. 

If you’re breastfeeding, your nutrient needs are even higher¹—as your requirements remain elevated to support milk production and your baby’s development.

That said, even if you’re not breastfeeding, post pregnancy vitamins have their role in supporting postpartum recovery. 

Are postpartum vitamins necessary? For the majority of people, yes! Even if you feel fine after birth, your body is still recovering. Skipping post pregnancy vitamins can leave you nutrient-depleted, making it harder to keep up with the demands of motherhood, which can feel overwhelming at times when you're already exhausted.

For both breastfeeding and non-breastfeeding moms, postnatal vitamins and postpartum supplements can help:

• Replenish nutrients lost during pregnancy and delivery
• Support hormonal balance and mood
• Promote tissue repair and wound healing
• Improve energy levels and mood
• Support immune function
• Promote breast milk quality and production

Key Nutrients Needed Postpartum

Whether or not you’re breastfeeding, your body requires specific nutrients to support recovery² and overall health after growing and delivering a baby, including iron, B12, omega-3s, and others. Without replenishing these nutrients, postpartum recovery can be slower, and you're more likely to experience fatigue, brain fog, and mood swings.

During pregnancy and childbirth, a woman’s body uses and loses a significant amount of essential nutrients to support the growth and development of the baby, as well as her own health. Nutrients including iron, calcium, vitamin D, folate³, and many others can wind up being low in new mothers due to increased demand.

Some of the most important nutrients during the postpartum phase⁴ include:

• Iron: Iron is depleted due to blood loss during childbirth and is essential for restoring energy levels, preventing anemia, and supporting tissue oxygenation during postpartum recovery.

• Folate (Vitamin B9): Folate is heavily used for cell division and tissue growth during pregnancy, and it aids in red blood cell production and DNA repair to support postpartum healing.

• Vitamin D: Vitamin D is transferred to the baby for bone development and is vital postpartum for hormone balance, immune function, and mood regulation.

• Vitamin K2: Vitamin K2 is used for blood clotting during delivery and is essential for bone healing and reducing postpartum bleeding risks.

• Vitamin B12: Vitamin B12 is needed for fetal brain and nervous system development, and it's crucial postpartum for energy production, nerve repair, and mood stability.

• Calcium: Calcium is transferred to the baby for bone and teeth development, and it supports bone strength, muscle recovery, and overall physical resilience postpartum.

• Magnesium: Magnesium is used for muscle and nerve function during labor, and it's important postpartum for relaxing muscles, reducing cramps, and promoting restful sleep.

• Zinc: Zinc is depleted during tissue repair and immune defense in pregnancy and is vital postpartum for wound healing, immune system strength, and hair and skin recovery.

• Choline: Choline is used for fetal brain development and is critical postpartum for cognitive function, mood balance, and supporting breastfeeding nutrition.

• Iodine: Iodine is used for thyroid hormone production during pregnancy, and it remains crucial postpartum for restoring thyroid function, energy levels, and metabolic balance.

• Collagen-Supporting Nutrients (Vitamin C, Proline, Glycine): These nutrients are used for tissue and skin elasticity during pregnancy and are necessary postpartum to promote wound healing, strengthen connective tissues, and support skin recovery.

Can I Take Postnatal Vitamins If Not Pregnant?

Absolutely! Post pregnancy vitamins or postpartum vitamins (and prenatal vitamins, too) help replenish nutrient stores and support overall health, even if you’re not pregnant or breastfeeding. They can also be beneficial for women experiencing postpartum issues like hair loss, mood changes, brain fog, energy dips, anxiety, or irritability. 

All of these symptoms are common during the postpartum phase—and a balanced intake of nutrients can often help. 

For women who are not pregnant and not breastfeeding, postnatal supplements can help supply important nutrients like iron, magnesium, and vitamin D which many women lack in their diets but need for general health.

Related: Can You Take Prenatal Vitamins Without Being Pregnant?

Prenatal Vs. Postnatal Vitamins: What’s the Difference?

Prenatal and postnatal vitamins contain many of the same nutrients, but postnatal formulas are specifically designed to meet a new mom's needs. More specifically, most post pregnancy vitamins are formulated to:

• Support tissue healing and postpartum recovery by providing nutrients like zinc, vitamin C, and collagen-supporting minerals.

• Provide extra nutrients for breastfeeding, such as choline, DHA, and vitamin D, which are essential for breast milk quality and infant development.

• Address common postpartum issues like mood swings, hair loss, and fatigue with added levels of B vitamins, iron, and adaptogenic herbs.

For example, the best postnatal vitamins often contain higher amounts of vitamin D and omega-3s to support mood stability and hormone regulation. They also include more iron to help replenish levels lost during childbirth, which is critical for reducing fatigue. Additionally, nutrients like biotin and collagen-supportive minerals are included to promote hair growth and skin repair.

In contrast, prenatal vitamins focus on fetal development and maternal health during pregnancy, emphasizing nutrients like folate, iron, and DHA to support the growing baby.

Related: The Best Prenatal Vitamins and When to Start Taking Them.

Should I Take Prenatal or Postnatal Vitamins While Breastfeeding?

Breastfeeding moms require additional energy (calories) and nutrients⁵ including protein, iodine, vitamin B12, and vitamin D. Both prenatal and post pregnancy supplements can be beneficial during the postpartum period if they supply these nutrients.

A high-quality prenatal vitamin—such as my Prenatal Plus multivitamin—is often uniquely formulated to support pregnancy, fertility, breastfeeding, and postpartum healing. This means it covers the full spectrum of motherhood, helping you to meet your nutrient needs before, during, and after pregnancy.

Prenatal Plus is rich in iron, folate, and choline to support postpartum healing and milk production. It also contains vitamin D3/K2, selenium, and iodine for healthy thyroid function, immune support and mood balance. Whether you’re nursing or not, a quality prenatal helps replenish nutrients depleted during pregnancy and birth, and it can set the stage for a healthy pregnancy in the future, too.

As a naturopathic physician and nutrition scientist, I recommend taking a separate omega-3 supplement because what can be formulated into a prenatal supplement is far below what moms and babies actually need. The reality is, DHA in a prenatal is often more about marketing convenience then really giving you what you need.

Related: How Does Breastfeeding Shape Baby's Immune System & Gut Health?

How Long Should I Take Postnatal Vitamins After Giving Birth?

It’s best to continue taking postpartum vitamins or post pregnancy vitamins for at least six weeks postpartum⁶, or as long as you’re breastfeeding. However, many women choose to take postnatal supplements or quality multivitamins for up to a year to ensure full recovery and nutrient restoration. And honestly, when you consider postpartum is truly a one year, not a 6 week recovery period, the 6 week recommendation truly falls far below what the majority of women need.

When to Stop Taking Postnatal Vitamins:

You can consider stopping a postpartum supplements when:

• You’re no longer breastfeeding
• Your energy and mood feel stable
• You’re consuming a nutrient-rich diet consistently

Even after ending postnatal vitamins, many women find it beneficial to continue with a high-quality multivitamin to support their long-term health, especially if they plan to get pregnant again.

Best Postnatal Vitamins While Breastfeeding

When choosing a multivitamin to help with postpartum recovery⁷, look the best postnatal vitamins while breastfeeding that is:

• Rich in bioavailable nutrients for easy absorption.
• Contains choline and folate for milk production and brain support.
• Has a separate DHA (because the ones that include it contain insufficient amounts) to support brain health.
• Includes iron and vitamin D to prevent fatigue and mood imbalances.
• Provides calcium, B12, and vitamins C and A to help support wound healing, energy, and hormonal balance postpartum.

Postnatal Vitamin Gummies vs. Capsules: Which is Better?

While gummies are convenient, they often contain added sugars and fewer nutrients compared to high-quality capsules. Gummies also do not often contain the amount of ingredients on the label due to the form of the product being highly unstable. Unfortunately, you just don’t actually know what you’re getting when you take a gummy. 

It's ideal to look for capsules with a complete nutrient profile, which will help with superior absorption and effectiveness.

What to Eat After Giving Birth and Breastfeeding

While postpartum supplements and post pregnancy vitamins can help pregnant or new moms to feel their best, postpartum nutrition via a healthy diet should be focus #1. Postpartum meals should focus on nutrient-dense, healing foods, such as vegetables, fish, fruits, legumes, and whole grains—which help provide the micronutrients, protein, and healthy fats that are needed during this stage. 

Additionally, breastfeeding women should eat more calories in general to support their milk supply. Studies show that women who breastfeed require approximately 600 additional calories⁸ per day beyond what is recommended for non-pregnant women.

Among the best foods for new moms⁹ include:

• Protein-rich foods (chicken, turkey, eggs, legumes) to support tissue repair
• Healthy fats (avocados, olive oil, fatty fish) for hormone balance
• Leafy greens and colorful vegetables for antioxidants and vitamins
• Whole grains for steady energy
• Bone broth for collagen and joint support
• Hydrating fluids to replenish fluids lost during birth and breastfeeding

Related: What to Eat to Get Pregnant.

Final Thoughts: Should I Take a Postnatal Multivitamin?

• If you’ve ever wondered, “Are post pregnancy vitamins necessary?”—the answer is usually yes. 
• Your body is healing, whether you’re breastfeeding or not, and postpartum supplements can help you recover faster, feel more energized, and support your long-term health.
• The best postnatal supplements while breastfeeding and postpartum supplements for recovery can include prenatal vitamins or multivitamins with key nutrients like iron, zinc, magnesium, choline, vitamins D and K, and others.
• Take care of your body during this important phase by nourishing it with the right nutrients and support—because you deserve to feel your best as you care for your little one.

If you’re looking for a high-quality option, Prenatal Plus by Dr. Brighten Essentials is formulated to meet your postpartum needs—whether you’re breastfeeding or not.

References

1. https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html ↩︎
2. https://www.scientificamerican.com/article/top-5-nutrients-for-postpartum-recovery/ ↩︎
3. https://www.mdpi.com/2072-6643/12/5/1325 ↩︎
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC7285175/ ↩︎
5. https://pubmed.ncbi.nlm.nih.gov/35224570/ ↩︎
6. https://www.chfs.ky.gov/agencies/dph/dmch/nsb/Documents/PostpartumNutrition.pdf ↩︎
7. https://kidshealth.org/en/parents/moms-nutrients.html ↩︎
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC11141956/ ↩︎
9. https://link.springer.com/article/10.1007/s10995-020-02949-9 ↩︎