The First Year Postpartum: A Functional Nutrition Guide to Healing, Replenishment & Resilience

By Hilary -  Holistic Nutritionist, Former Chef, and Mama Obsessed with Functional Nutrition

We talk so much about pregnancy — what to eat, what not to eat, what vitamins to take — but as soon as the baby is born, the guidance stops. You’re handed a baby, a pat on the back, and a vague suggestion to “take care of yourself.”

But here’s the truth:
Postpartum is not 6 weeks. It’s not even 3 months. True recovery takes 6 to 12 months, often longer. And what you eat and how you nourish yourself during this time affects everything: your hormones, milk supply, mood, energy, sleep, your future fertility, and long-term health.

🧬 What Pregnancy and Birth Actually Take From You

Pregnancy is a beautiful and wild physiological feat,  but it’s also biologically depleting. You grow an entire human from scratch, then deliver them via a process that’s either intense and athletic or medically invasive (and sometimes both).

During this process, your body gives away:

• Iron – Blood loss during delivery often leads to postpartum anemia
  
  

• Calcium & Magnesium – Drawn from your bones and muscles to support baby
  
  

• Choline & DHA – Prioritized to baby’s brain at the expense of yours
  
  

• B vitamins – Especially folate, B6, and B12, crucial for nervous system regulation
  
  

• Zinc – Used in hundreds of enzymatic processes and depleted rapidly
  
  

• Protein & Collagen – Broken down for uterine stretching, skin, hair, tissue repair
  
  

One study found that the average mother is still significantly micronutrient-depleted at 6 months postpartum, even with breastfeeding factored in (Source: Dewey KG, "Maternal Nutritional Depletion After Childbirth" – [J Nutr. 2001]). Yet the expectation in Western culture is to "bounce back."

The Western 'Bounce Back' Myth Is a Public Health Crisis

We live in a culture that tells women to:

• Get back to work by 6–12 weeks postpartum
  
  

• Fit into their pre-pregnancy jeans by 3 months
  
  

• Be productive, smiling, sexual, and social before their pelvic floor has even healed
  
  

Meanwhile, developed countries with the lowest maternal burnout rates, like the Netherlands, Japan, and Scandinavian nations, provide 6–12 months of paid parental leave and integrate food, rest, and community support into postpartum care.

The contrast is staggering:

• In the U.S., 1 in 5 women experience postpartum mood disorders.
  (Source: CDC, 2023)
  
  

• 1 in 3 are back at work before 3 months, often undernourished and sleep-deprived.
  
  

• 70% report symptoms of burnout and depletion by 6 months postpartum.
  (Source: Maternal Mental Health Leadership Alliance)

This isn’t individual failure. This is cultural malpractice.

How Depletion Shows Up in the First Year

What many women don’t realise is that symptoms of nutritional depletion often show up months after birth. You might feel “fine” for a while, until your stores run out.
Some common signs of depletion include:

Functional nutrition teaches us that these are not random or inevitable, they are signals. Your body is asking for deeper nourishment.

Postpartum Food is Not a Trend, it's a Therapeutic Intervention

This is why I talk about functional nutrition with such intensity. Because food is not just calories, it's information, telling your body how to heal, regulate hormones, and produce quality milk. For the full first year postpartum, your body benefits from:

Continued “Repletion Nutrition”:

• Protein: Minimum 75–100g/day for tissue repair and milk production
  (Tip: Bone broth + collagen-rich soups = gentle + restorative).
  
  

• Choline: 550mg/day (3 eggs = ~400mg)
  
  

• DHA/EPA: 300–900mg/day
  
  

• Iron: Re-test ferritin and supplement only if low
  
  

• Magnesium: 300–400mg/day (glycinate or threonate for best absorption)
  
  

• Vitamin D: Test levels, aim for 40–60 ng/mL
  
  

💧 Hydration + Electrolytes:

• Especially in the first 6 months and onwards if breastfeeding
  
  

• Include mineral-rich options like coconut water, sea salt, trace mineral drops
  
  

🌿 Anti-inflammatory Herbs & Foods:

• Turmeric, ginger, nettle, moringa, cinnamon, cloves
  
  

• Reduce sugar, processed seed oils, and caffeine
  
  

🦴 Rebuilding Bone + Joint Health:

• Bone broth, sardines (with bones), leafy greens, tahini
  
  

• Vitamin K2 with D3, boron, silica (especially if experiencing joint pain or tooth issues)
  
  

Why Most Prenatals Aren’t Enough (or Too Much)

Most prenatal or postpartum multivitamins are designed to hit broad averages. They’re formulated for the masses, not for individual needs during lactation or recovery. Here’s what that often looks like:

Too little of the essentials:

• Choline – Critical for baby’s brain development and maternal liver health. Most multis skimp here (if they include it at all). You need 450-550mg/day while breastfeeding, and food sources like pasture-raised eggs are key.
  
  

• Omega-3s (DHA + EPA) – Essential for baby's brain + nervous system. Most prenatals have too little DHA (around 200mg when you likely need 300–900mg+). If you’re plant-based, this is even more critical.
  
  

• Iodine – Vital for baby’s thyroid and neurological development. Yet nearly half of lactating women are deficient. Check if your multi includes it.
  
  

Too much of the wrong things:

• Folic acid instead of methylfolate – The synthetic version is cheap and widely used, but up to 60% of women have trouble converting it due to MTHFR gene variations.
  
  

• Iron overload – Many multis include high-dose iron, which can be constipating or unnecessary if you're not anemic postpartum (always test first!).
  
  

Functional nutrition means tailoring support to your body’s real-time needs, not averages.

What to Eat: Food as Medicine for Breastfeeding & Recovery

Think warm, nutrient-dense, ancestral. In many cultures, new mothers are wrapped in blankets and fed soups and stews for 40 days, dropped until their 6 week check up. This isn’t just tradition; it’s biology.

Here are my foundational postpartum foods that I ate, and still eat because I focus on nutrient dense foods as a baseline. 

They are busy-mama approved, Chef-inspired and hormone-healing:

🌿 Bone Broth-Based Soups & Stews

Rich in collagen, glycine, minerals, and hydration — deeply healing for tissue repair, joints, skin, and gut lining.

➕ Make it Simple

• 5-Minute Bone Broth Egg Drop: Simmer 1–2 cups of broth, stir in 1 whisked egg until ribbons form. Top with greens, scallions, sesame oil, and seaweed.
  
  

• Add miso paste, garlic, or shredded chicken for extra depth and protein.
  
  

• Freeze broth in silicone cubes so you can reheat one-handed while babywearing.
  
  

🥚 Eggs (with the yolk!)

One of the richest sources of bioavailable choline, plus vitamin A, D, B12, selenium, and omega-3s (if pastured).

➕ Make it Simple

• Soft scramble with ghee over toast or sweet potato mash.
  
  

• Hard-boil a dozen and keep in fridge. Snack with sea salt + olive oil.
  
  

• Try eggs in bone broth ramen with soba noodles and baby bok choy.
  
  

🥩 Liver (or Liver Capsules)

Nature’s multivitamin: B12, preformed vitamin A, iron, copper, folate, and more.

➕ Make it Simple

• Liver pâté toast: Blend sautéed liver with garlic, ghee, and herbs. Freeze in cubes.
  
  

• Stir finely minced liver into ground beef or bolognese — you won’t taste it.
  
  

• Or go with high-quality liver capsules 2–3x/week if the flavour is a hard no.
  
  

🐟 Fatty Fish (Wild Salmon, Sardines, Anchovies)

Loaded with DHA, iodine, vitamin D, and selenium — all essential for baby’s brain + your nervous system.

➕ Make it Simple

• Tinned sardines or anchovies smashed onto toast with avocado or pesto.
  
  

• Wild salmon packets mixed into warm rice or grain bowls with herbs.
  
  

• Sheet-pan dinner: salmon + root veggies roasted with olive oil + lemon.
  
  

🥬 Dark Leafy Greens + Fermented Veggies

Key for calcium, magnesium, folate, vitamin K, and detox pathways.
Ferments restore gut flora post-antibiotics and boost immune resilience.

➕ Make it Simple

• Throw handfuls of spinach or kale into soups, eggs, or broths at the end of cooking.
  
  

• Keep a jar of kimchi or sauerkraut in the fridge. Eat a forkful with meals.
  
  

• Massage kale salad with tahini, lemon, garlic, and store for 3 days.
  
  

🍚 Slow-Cooked Grains + Root Veggies

Grounding, gut-friendly carbs rich in fiber, B-vitamins, and minerals. Gentle on digestion during hormonal shifts.

➕ Make it Simple

• Make a big pot of congee or kitchari once/week. Reheat with broth and top with ghee or eggs.
  
  

• Roast sweet potatoes in bulk and store in the fridge. Top with coconut yogurt or almond butter.
  
  

• Cook grains (rice, millet, quinoa) in bone broth + ghee for added richness.
  
  

🥛 Full-Fat, Fermented Dairy (if tolerated)

Delivers calcium, vitamin A, D, K2, and beneficial bacteria for you and baby’s gut.

➕ Make it Simple

• Stir full-fat plain yogurt with nut butter, berries, or mashed banana.
  
  

• Add kefir to smoothies or drizzle over warm fruit.
  
  

• Snack on cubes of raw cheese or a dollop of labneh with olive oil + herbs.
  
  

💊 Supplements I Recommend

(But Always Test + Personalize First). Supplements can accelerate recovery, especially when food intake is limited or stress is high, but they're not one-size-fits-all. Always good to start with basic labs (iron, B12, vitamin D, omega-3 index, thyroid, magnesium, etc.) if possible.

Here’s a general framework for postpartum + breastfeeding women:

🧠 Choline (as CDP-Choline or Alpha-GPC)

• Dose: 300–500mg/day (in addition to food)
  
  

• Why: Supports baby's brain growth, your liver, and nervous system
  
  

• 🥚 Still eat those eggs! Supplements are helpful, not replacements.
  
  

🐟 Omega-3s (DHA/EPA)

• Dose: 500–1000mg DHA daily (esp. if not eating fatty fish 3x/week)
  
  

• Why: Key for baby’s brain, your mood, reducing postpartum depression risk
  
  

• 🐠 Tip: Möller’s Lemon Fish Oil is palatable and easy to take
  
  

🌈 Methylated B-Complex

• Dose: Follow label or practitioner dose; look for methylfolate, methylcobalamin, and P-5-P
  
  

• Why: Supports energy, mood, red blood cell production, and hormone balance
  And most women do not convert the base “folate” in a prenatal or multi well into B, so the methylated version is essential.
  
  

• Especially vital if vegetarian, vegan, or under high stress
  
  

💤 Magnesium (Glycinate or Threonate)

• Dose: 300–400mg at night
  
  

• Why: Calms the nervous system, aids sleep, relieves constipation and muscle tension
  
  

• 🛁 Bonus: Magnesium baths help too!
  
  

☀️ Vitamin D3 + K2

• Dose: 2000–5000 IU D3 + 90–120mcg K2 daily (test first!)
  
  

• Why: For immune function, mood, bones, baby’s development
  
  

• Check blood levels — aim for 40–60 ng/mL
  
  

🦠 Probiotic

• Dose: Broad-spectrum, 10–30 billion CFUs daily
  
  

• Why: Rebuilds gut flora, supports immunity, may help prevent colic or eczema in baby
  
  

• Look for lactobacillus + bifidobacterium strains
  
  

🌿 Adaptogens (Ashwagandha, Shatavari, Rhodiola)

• Dose: Varies widely; work with a provider, but in studies with great outcomes for anxiety, mood and energy with Rhodiola, dosages were 660mg per day.
  
  

• Why: Support adrenal function, mood resilience, milk supply
  
  

• Avoid stimulants — choose nervine, nourishing herbs for postpartum
  
  

Disclaimer: Always consult your healthcare provider before starting supplements. Functional dosage ranges are general recommendations and may not be appropriate for every individual, especially while breastfeeding. Baseline labs can provide helpful insights for tailoring your own plan. 

What I Wish More Doctors and Mamas Knew About Postpartum Nutrition

I say this with love: most doctors are trained in disease management, not nutrition, and certainly not in postpartum-specific needs. This is not their fault, it's a systemic issue. But it means the burden is often on us to educate ourselves.

I learned most of this through:

• Functional nutrition training
  
  

• Reading books like:
  
  

• The First Forty Days by Heng Ou
  
  

• The Postnatal Depletion Cure by Dr. Oscar Serrallach
  
  

• Real Food for Pregnancy by Lily Nichols, RDN
  
  

• Nourishing Traditions for Baby & Child Care by Sally Fallon
  
  

• Mother Food by Hilary Jacobson
  
  

• Diving into research studies like:
  
  

• “Postpartum Nutrient Depletion” – PubMed
  
  

• “Breastfeeding and Choline Needs” – NIH
  
  

More Studies + Resources to Explore

If you’re like me, and you love to dig,  here are a few gems:

• "Maternal Nutrient Depletion is Real and Underdiagnosed"
  – King JC, American Journal of Clinical Nutrition
  (Link)
  
  

• "Omega-3 Fatty Acid Supplementation and Postpartum Depression"
  – J Affect Disord. 2013; 149(1-3): 137–142
  (Study)
  
  

• "The Role of Choline in Pregnancy and Postpartum Recovery"
  – Zeisel SH. Nutr Rev. 2009
  (Link)
  
  

Final Words: Rebuild, Don’t Rush

The first year postpartum is not about “getting back”, it’s about becoming. Becoming nourished, rooted, and resourced: emotionally, physically, spiritually. Let’s reclaim the narrative. Instead of "bounce back," we say:

Rest deeply. Eat richly. Heal fully. Mother wisely.

Your body and you deserve all of this. Give yourself the time, food, and support your body truly needs.

Love,

Hilary

ABOUT HILARY 

Hilary is the Co-Founder of the SABI, a Holistic Nutritionist, natural, whole foods Chef, product developer and advocate for women getting to know their bodies, cycles and selves better. Born in Los Angeles, California and raised in Baja California, Mexico, she now lives in Amsterdam, The Netherlands with her husband Kees, babies Paloma and Bea, and their rescue dog, Flint. 

HORMONAL & PROUD

Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.

We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.

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DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.