5 Major Minerals for Postpartum Recovery

Being 10 weeks postpartum, I wanted to take a moment to discuss recovery. While doctors are very adamant about consistent follow-ups and guidance throughout the duration of pregnancy, there is a huge gap in standard of care when that is applied to postpartum health.

When we talk about recovery, everyone focuses on sleep (or lack thereof) and coffee/stimulants/caffeine, etc. But your body just spent 40 weeks being a literal 24/7 construction site, and it likely used up its own "building materials" to make that human. Specifically, your minerals.

Think of minerals like the spark plugs for your brain and body. If they’re burnt out, the whole engine is depleted as well. If you're feeling wired but tired, here are the 5 minerals you need to be prioritizing right now:

1. Magnesium

At 10 weeks, you might be getting a 4 or 5-hour stretch of sleep, but if you’re laying there staring at the ceiling even though the baby is quiet, that’s a magnesium gap.

Why Magnesium? Dubbed the 'relaxation mineral,' it regulates cortisol - our stress hormone. If you feel "wired but tired," magnesium helps your nervous system actually chill out so you can get deep, restorative sleep in the short windows you have.

Tip: Keep a bag of pumpkin seeds or dark chocolate by your feeding chair, or do an Epsom salt foot soak while you scroll on your phone. You can even get topical magnesium oil and use it on the bottom of your foot before bed.

2. Iron

By now, your postpartum bleeding has stopped, but if you had a rough delivery or lost a lot of blood, your iron stores might still be very low.

Why Iron? Low iron can contribute to brain fog (or neuroinflammation) and that "heavy" feeling in your limbs. If dragging yourself out of bed at 10 weeks feels impossible, check your iron stores (specifically: low percent saturation, ferritin, and total iron).

Tips: Ensure that you eat some iron-rich foods like pumpkin seeds, red meat, spinach, and quinoa. Additionally, pair it with vitamin C rich foods for improved absorption/bioavailability and avoid pairing it with any calcium rich foods (i.e. the dairy products).

3. Zinc

This is right around the time the "postpartum hair loss" talk starts happening. Zinc is a huge player in hair follicle health and skin repair as well as immune support.

Why Zinc? Your immune system is likely a bit taxed from the change in routine and may need a tune-up. Zinc keeps your immune system strong, in-tact, and resilient.

Tip: Toss some chickpeas into a salad keep a handful of cashews nearby. Also, your multivitamin (which yes - you should continue to take post-partum as well) contains zinc in its formula.

4. Iodine

Your thyroid goes through some major fluctuations post-partum. Around 2-4 months is a common time for the thyroid to get a little wonky.

Why Iodine? Iodine is the fuel for your thyroid. If you’re feeling extra chilly, losing hair, or feeling super sluggish, your thyroid might need that iodine support.

Tip: Swap your fancy sea salt for regular iodized salt for a bit, or grab those little roasted seaweed snacks from Trader Joe’s.

5. Calcium

During pregnancy, the baby places a large demand on your calcium stores for skeletal development and regeneration.

Why Calcium? It's a major mineral (quite literally) to keep your own bone density high and prevent that "depleted" feeling.

Tip: Full-fat Greek yogurt can be a staple. It’s quick, easy to eat with one hand, and gives you a protein boost too.

The Reality Check:

You don't need a perfect diet. You just need to realize that your body used its resources to build a human, and now it’s time to pay yourself back.