Zinc
Zinc is involved in supporting a healthy mood due to its role in helping to produce the calming neurotransmitter GABA and the hormone progesterone, both which help to relieve nervous tension and anxiety. Zinc is also needed for the synthesis of thyroid hormones, which work to support our energy, mood and hormone health.
Sources: Oysters, beef, liver, chickpeas, kidney beans, pumpkin seeds and almonds
Iodine
Iodine is a critical nutrient in supporting postpartum thyroid health. Your thyroid is a key gland that produces thyroid hormones to support your metabolism, energy, hormones and brain health. Postpartum thyroid conditions like postpartum hypothyroidism can be common due to hormone imbalances but also concurrent nutrient deficiencies. Optimising your dietary iodine intake will help to support your energy and mood, reduce “mum brain” and even reduce severity of postpartum hair loss.
Sources: Kelp, dulse, wakame, celtic sea salt, eggs and dairy products
Iodine is a critical nutrient in supporting postpartum thyroid health. Your thyroid is a key gland that produces thyroid hormones to support your metabolism, energy, hormones and brain health.
Magnesium
Magnesium is needed to support over 300 different reactions in the body – basically you need it to function! Magnesium helps to calm the nervous system, reduce stress, promote a healthy sleep cycle and also helps to balance blood sugar levels and energy.
Sources: Dark leafy greens, almonds, pumpkin seeds, brown rice, bananas, dark chocolate and seeds
Iron
Unfortunately, iron deficiency is all too common in motherhood. Iron deficiency contributes to low energy, extreme fatigue, low mood, poor immune function and an inability to concentrate. Ensuring your iron status is optimal is an essential step to overcoming postnatal depletion.
Sources: Beef, pork, liver, eggs, red lentils, tofu, molasses, dried apricots, cashews and kidney beans
Meagan McWhirter is a Masters qualified clinical nutritionist specialising in maternal health and founder of Maternal Essentials, which formulates nutrient dense, protein-based supplements for mums. She is incredibly passionate about maternal mental health and is currently undertaking her thesis researching postpartum depression. She provides 1:1 holistic motherhood nutrition support through the online clinic at Maternal Essentials.
