Postpartum Nutrition Guide: Preventing Anaemia and Vitamin Deficiencies After Childbirth

New moms often face anemia and vitamin deficiencies after childbirth. Dr. Pooja Choudhary shares expert tips on postpartum nutrition, supplements, and diet for faster recovery and better health.
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Bringing a child into the world is sometimes the most joyous occasion for a mother. However, it may be followed by the strenuous first few months. While all the focus shifts to the baby, the mother often goes through a phase which is physically and emotionally demanding. One of the most common challenges during the postpartum period is anaemia and vitamin deficiencies. It is largely due to blood loss during delivery and increased nutritional needs for breastfeeding.

HerZindagi spoke to Dr. Pooja Choudhary, an Obstetrician and Gynaecologist, working with Apollo Cradle & Children’s Hospital, to understand how to navigate postpartum nutrition for new mothers.3 (23)

Dr. Pooja emphasised that postpartum recovery is not just about rest, but equally about rebuilding strength, energy, and overall health through mindful nutrition and supplementation.

Read: Support For New Mothers: Most Crucial Aspect of Postpartum Healing; Here’s How To Ensure

Below is what she highlighted as necessary elements of the diet of a new mother.

Key Nutrients for Postpartum Recovery

1. Iron and Vitamin C: The Energy Boosters

  • Blood loss during delivery can deplete iron stores.
  • Include lean meats, poultry, fish, lentils, and spinach.
  • Pair with vitamin C-rich foods (citrus fruits, tomatoes, bell peppers) for better absorption.1 (51)

2. Vitamin B12 and Folate: The Red Blood Cell Protectors

  • Essential for red blood cell formation and preventing fatigue.
  • Found in eggs, dairy, leafy greens, and fortified cereals.

3. Calcium and Vitamin D: The Bone Strengtheners

  • Critical for bone health, immunity, and long-term recovery.
  • Sources include milk, yoghurt, cheese, fortified plant milk, and sunlight exposure.

4. Omega-3 Fatty Acids: The Mood Stabilisers

  • Helps balance postpartum mood swings and supports the baby’s brain development.
  • Include walnuts, chia seeds, flaxseeds, and fatty fish like salmon.

Role of Supplements in Recovery

Dr Pooja highlighted that every mother’s body responds to delivery differently.

“Sometimes diet alone is not enough, especially when the mother has individual needs. Doctors often recommend continuing prenatal vitamins for several months after delivery,” she highlighted.
“To replenish depleted stores, it is recommended to take iron and calcium supplements based on individual needs. This helps in strengthening the foundation of a strong and healthy recovery after childbirth,” she added.

Apart from this, regular follow-ups with healthcare providers help tailor supplementation to prevent deficiencies better.

On top of these, prioritising rest and recovery is crucial.

The postpartum journey is as important as pregnancy. With the right nutrition, supplements, and emotional care, mothers can prevent anaemia and deficiencies, recover faster, and embrace motherhood with renewed energy and vitality.

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