The Most Overlooked Nutrients For Moms

See what Diana recommends moms get in their diets

Jul 07, 2026

The Most Overlooked Nutrients For Moms

There are a lot of demands on your body as a mom, from the moment you become pregnant, all the way through breastfeeding, if you choose to do so. The postpartum period is a lot longer than six weeks or even a year. If you are still breastfeeding a toddler, your body is still working incredibly hard to nurture your baby.

Even years after giving birth and nursing, moms may notice that they’re still lacking in key nutrients that affect mood, energy, metabolism, and brain function. Motherhood can be profoundly depleting from a nutrient standpoint, which is one of the reasons experts recommend waiting at least two years before getting pregnant again (advice I didn’t listen to btw!). This is the time it takes for your body to fully replenish important nutrient stores.

I’ve noticed a lot of symptoms like fatigue, anxiety, hair loss, and mood changes are often dismissed as simply part of motherhood. And while some of these are common and may just be a result of this phase of life, that doesn’t mean they are “normal.”

I think it’s a good idea to get annual blood work done. Unfortunately, testing for every nutrient is not always straightforward, but if you are constantly feeling depleted and drained and nothing seems to be helping, it is worth taking a deeper look, in my opinion.

I recommend working with an integrative physician who is trained to look at the whole person rather than focusing only on isolated symptoms. If you want to find someone near you, the Arizona Center for Integrative Medicine provider directory is an excellent place to start.

I also strongly recommend continuing to take a high-quality prenatal vitamin throughout breastfeeding.

So what are some of the key nutrients to pay attention to during pregnancy, postpartum, and beyond?

Key Nutrients For Moms

Iron. If you are constantly exhausted, feel dizzy, or notice excessive hair loss (beyond what is expected in the first few months after birth), it’s worth getting your iron levels tested. Iron is essential for carrying oxygen throughout the body and supporting energy production. Excess iron can accumulate in the body, so I really only recommend supplementation when you know you need it.

Magnesium. Magnesium is involved in hundreds of biochemical reactions in the body and plays an important role in sleep, muscle relaxation, and nervous system regulation. But a huge percentage of the population is deficient! Low magnesium levels can contribute to muscle cramps, tension, and irritability. If you are getting muscle spasms in pregnancy, a bath with magnesium salts can be helpful. I personally take 300 mg of magnesium glycinate every night. Magnesium glycinate is a well-absorbed form of magnesium that is gentle on the stomach and is the best for helping with mood/anxiety.

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Omega-3 Fats. Omega-3 fats, particularly DHA, are essential for brain health, mood, and keeping excess inflammation in check. For both you and baby! If you aren’t eating fish at least a few times a week, you may want to consider a supplement. If you’re plant-based, an algae-based omega-3 supplement can be a good option.

Choline. Choline is one of the most overlooked nutrients in maternal nutrition. I actually upped my supplementation intake for this pregnancy after learning more about it! It’s important for liver function, memory, and brain health, and plays a crucial role in brain development for your baby. New research suggests that higher choline intake during pregnancy may help prevent mental health disorders later on in your child’s life. Egg yolks are one of the best sources of choline.

Iodine. Iodine is essential for thyroid hormone production, which affects metabolism, energy, and mental clarity, and your needs increase during pregnancy and breastfeeding. Because specialty salts, which have become increasingly popular, are not iodized, we’re seeing a rise in thyroid disorders. There’s iodine in my prenatal, but I also use an iodized salt when cooking.

Calcium. Your calcium needs actually don’t increase in pregnancy or when breastfeeding, but it’s an important nutrient to pay attention to for bone health. If you don’t get enough, your body will temporarily take it from your bones. Some bone loss during breastfeeding is actually normal and is typically restored within about 6 months of weaning. Most people get enough calcium without needing to supplement, but if you don’t eat dairy products, you may want to consider supplementation. Other sources of calcium include fortified plant milks, tofu, and dark leafy greens.

Vitamin D. Vitamin D is important for immune function, mood, and bone health. Low vitamin D levels are common, especially in people who spend a lot of time indoors, regularly use sunscreen, or live in northern climates. I highly recommend getting your Vitamin D levels tested yearly to make sure you’re getting enough. I personally choose to take 2,000 IU of Vitamin D daily.

B Vitamins. B vitamins are essential for converting food into energy and supporting the nervous system. Folate (vitamin B9) is particularly important before and during pregnancy because it helps prevent neural tube defects such as spina bifida. Vitamin B12 may be important for vegetarians and vegans to supplement with, as it is found primarily in animal foods. My prenatal contains B12, but as a vegetarian, I also take extra B12 when pregnant and breastfeeding.

Do you take any of these? Other supplements? Share in the comments!

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