My Favorite Postpartum Supplements for a Smooth Transition to Motherhood

I always recommend a food-first approach to postpartum nutrition, but sometimes you need a little extra support. These are my favorite holistic postpartum supplements to fill the gaps and help you transition smoothly into motherhood.

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In the third trimester, I always stock my medicine cabinet with a few postpartum supplements. These supplements aren’t meant to replace a nutrient-rich diet (something I take very seriously in postpartum), but they do help fill gaps with nutrients that target postpartum healing and milk supply.

After many years of experience in holistic nutrition, I have a few favorite supplements that I recommend to clients and always have on hand in my own home. Combined with a food-first approach to postpartum nutrition, these supplements are great for hormone balance, milk supply, hydration, and healing.

My Top 10 Favorite Postpartum Supplements for Smooth Recovery

The right postpartum supplements help your tissue and uterus heal after birth. They should also fill gaps in your nutrition and support healthy hormones, immune system function, and milk supply. Some of my favorites include raspberry leaf, collagen, and shilajit.

1) Raspberry Leaf (For Uterine Recovery)

You’ve probably heard that raspberry leaf tea helps support labor and delivery. But it’s also a great remedy to have on hand during postpartum. A natural herb, raspberry leaf works by speeding up uterine contractions. When you drink or supplement it, you may experience fewer cramps and quicker recovery.

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2) Cell Salts (For Various Postpartum Symptoms)

Cell salts (or tissue salts) are the homeopathic version of minerals. On a cellular level, they work to deliver nutrients where your body needs them most. Cell salts aren’t as tricky to use as typical homeopathic remedies, but it can be helpful to work with a homeopath to find the right ones for you.

Out of the twelve cell salts, my favorites for postpartum recovery are Calc Fluor (for ligament repair and hemorrhoids), Ferrum Phos (to restore iron levels and relieve postpartum fatigue), and Silica (for postpartum hair loss and pain relief). I also love Bioplasma, which is a mix of all twelve cell salts.

3) Vitamin D Drops (For Immune Support and Mood)

Sitting on the porch in the sun with my newborn is one of my favorite activities. But for the first few weeks after birth, I know neither myself nor my baby are really getting enough vitamin D. I like to really emphasize the need for vitamin D-rich foods (like salmon roe, beef liver, oysters, and egg yolks), but I often find that a supplement is needed temporarily during the first weeks after birth. Your vitamin D supplement can support immune function, stabilize your mood, optimize sleep, and reduce postpartum hair loss.

4) Collagen (To Rebuild Connective Tissue)

As your body recovers from labor, delivery, and pregnancy, it’s going to need more collagen to build connective tissue. The right collagen supplement can also reduce the appearance of stretch marks and lessen postpartum hair loss. Not to mention, it’s a quick protein you can add to a smoothie or hot drink.

5) Quality Probiotics (To Build Your Baby’s Immune System)

Ideally, you’re eating a lot of probiotic-rich foods during pregnancy and postpartum (yogurt, cultured butter, kefir, sauerkraut, and buttermilk) to support immune system function. But if you need an extra boost, a probiotic supplement can promote digestive regularity and support your baby’s immune system if you’re breastfeeding.

6) Homeopathy (For Overwhelm and Hormone Balance)

At some point in your pregnancy, you’re going to face overwhelm. Whether it’s too many dishes in the sink, not enough time to shower, or listening to your baby cry, there are so many things that make recovery difficult. That’s why I always recommend keeping Sepia, Ignatia, and Coffea on hand.

These homeopathic remedies target feelings of overwhelm and distress, especially relating to hormone imbalance. Take Sepia 200c if you’re feeling weepy, if you have hormone imbalances, and to help prevent prolapse. Take Ignatia 200c if you experience emotional distress and postpartum depression (especially relating to grief). Coffea 200c is great for optimizing your sleep, especially if intrusive or racing thoughts keep you awake.

7) Trace Minerals (For Energy and Hydration)

Trace minerals are a must-have for postpartum moms. You can get a lot of trace minerals in your food, but it’s common to experience deficiency even with a healthy diet, since much of our soil is depleted in the United States. A trace mineral supplement can help boost energy levels, decrease hair loss, and support good cellular function as you heal. They’re also great to keep by your bedside table, so you can add them to your water and stay hydrated when breastfeeding.

8) Herbal Tinctures (For Whole-Body Nourishment)

Before turning to expensive supplements or pharmaceuticals, I always recommend my postpartum clients try herbal tinctures. These are fast-acting and plant-based, so they usually don’t have side effects. They’re also inexpensive, quicker than a cup of tea, and you can find formulas that are specifically targeted to meet postpartum needs. My favorite brand has nettle, moringa, raspberry leaf, and a host of other herbs that help with postpartum healing and milk production.

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9) Shilajit

Found in the Himalayas, shilajit is a resin that comes out of the cracks of high-altitude mountains. It’s been used in Ayurvedic medicine for thousands of years, and it’s extremely mineral-rich, so it’s great for replenishing your body after pregnancy and birth. Shilajit can help balance hormones, increase energy, improve blood flow, and promote healthy skin.

10) Nettle and Fennel (For Milk Supply)

You can find both nettle and fennel in herbal tinctures or in a postpartum tea. But you can also purchase them from an herb supplier and make your own tea or tincture. These herbs are powerful for increasing milk supply and safe for both you and baby. I personally love the formula created by WishGarden Herbs, since it contains other helpful herbs, like raspberry leaf.

Are Postnatal Vitamins and Supplements Necessary?

Most of the time, yes. Postnatal vitamins and supplements help fill nutritional gaps and keep you feeling your best during postpartum. Growing and nourishing a baby takes so many of your nutrients, and it’s essential to replenish holistically. That said, postpartum supplements should be used to fill gaps in your diet, not replace nutrient-dense foods.

When to Stop Taking Postnatal Vitamins and Supplements

The general recommendation is to stop taking your postpartum supplements and vitamins after you stop breastfeeding. But as a holistic nutritionist, I like to be a little more intentional with my clients. I usually recommend an HTMA test around 6–10 weeks after pregnancy (once your period returns), and this can give us clues to your nutritional needs. Once this test is complete, we can either reduce your postpartum supplements or adjust them to best fit your needs.

Nutrition Support and Guidance When You Need It Most

If you just had a baby and you’re feeling overwhelmed and undernourished, I completely understand. The modern American diet isn’t well-suited for women who are giving so much of their bodies and minds to a newborn. Most of us are living in chronic depletion, which drives fatigue, overwhelm, and depression — three things you don’t need as a new mom.

That’s why I offer holistic nutrition support, specifically designed for postpartum. I’ll guide you through essential nutrients, help you create meal plans, and give you holistic tools for a better recovery and transition into motherhood. That way, you can resolve symptoms and focus on bonding with your baby.

*For full transparency, as an affiliate of these brands, I may be compensated for my endorsement. I have chosen to partner with these companies because I truly believe in the quality and use them regularly for my family and myself.

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