Your beautiful new baby has arrived! You may feel full of new life and overjoyed by this tiny new human. And you may feel completely overwhelmed and exhausted. All of the feels are totally normal! And no matter how you feel, it’s important to remember that you have brought new life into this world, and you are amazing, mama!
So, how do we support you as a new mom?
We continue nourishing your body through the rewarding, yet challenging postpartum period – when your hormones adjust, your sleep schedule is off, and you’re healing from your pregnancy and the birth of your baby.
The traditional approach to postpartum care follows up with new moms at six weeks and sends them on their way. Like good luck. You got this!
Let me ask, how many of you, at six weeks postpartum, felt like I got this. No biggie. I’m feeling so good. I’m sleeping, eating, and moving my body, and there’s no discomfort in my body.
I would guess no one. And that’s totally normal! You just did the hardest damn thing - you brought a baby into this world. You. Your beautiful, strong body! And now you need to be held so that you can help that gorgeous baby grow and flourish.
That’s why I provide support for my mamas when they need it. Whether mamas are 6 weeks, 12 weeks, 6 months, or 2 years postpartum, I support them with herbs, vitamins, nutrients, and a lot of love and positivity. Because you deserve to feel good, and you deserve the support you need and want.
Herbal and Nutritional Support to Help Ease the Postpartum Emotional Rollercoaster
Last month, I wrote a blog with my top six tips for easing the postpartum emotional rollercoaster. I encourage you to go back and review that blog before we dive into one of my favorite topics – herbs, vitamins, and nutrients for postpartum support.
Herbs, vitamins, and nutrients provide fantastic options to strengthen and nourish the body during this transitional period. I could talk about this all day!
Below I break down my favorite herbs, nutrients, and vitamins that have helped many women, including myself, through the ups and downs of the beautiful and challenging postpartum period.
Herbs
The beautiful thing about herbal medicine is that there is an herb for every step along the postpartum journey, including energy support, pain management, mood support, infection prevention, sleep support, and support for balancing hormones.
Grandmothers, mothers, midwives, herbalists, and healers have used herbs for centuries. There is so much wisdom in herbal medicine. In addition, many peer-reviewed studies show that some herbs have equal, if not better, results than some pharmacological interventions. There’s lots of good reasons to use herbs for every body!
Below are six beautiful, healing herbs that I often use with my postpartum mamas.
Passion Flower and Oat (Avena).
Passion flower and oat are beneficial for mamas struggling with anxiety and difficulty falling or staying asleep.
Passion flower and oat are nervines, meaning they have a calming and relaxing effect on the body. Studies show that passion flower and oat are as effective as prescription anxiety medications. Plus, oats can help boost the metabolism of fats and increase milk production for nursing mamas.
Melissa (Lemon Balm).
Melissa, a member of the mint family, helps ease anxiety and depression and is an effective antiviral. Research also shows that Melissa can be beneficial for managing postpartum uterine contraction pain.
Motherwort.
Motherwort can support uterine health both before and after birth, in addition to easing postpartum pain, and relieving feelings of depression, stress, or anxiety. The mild sedative effect of Motherwort can help calm and soothe your nerves, helping alleviate the feelings of PPD.
This herb should not be used during pregnancy.
Rhodiola.
Rhodiola has antidepressant, antioxidant, and nervine properties which help stimulate alertness, reduce fatigue, improve mood, and ease feelings of depression. This herb is also a natural adaptogen making it helpful in alleviating the symptoms of HPA axis dysfunction (sometimes referred to as “adrenal fatigue”), which plays a role in PPD in new moms.
This herb should not be used during pregnancy.
Lavender.
Lavender is amazing! I recommend lavender throughout pregnancy as well. Studies show it is as effective as benzodiazepines – a strong anti-anxiety medication. And, it is lovely in a postnatal bath to reduce perineal pain.
St. John’s Wort.
St. John’s Wort is a herbal antidepressant popular in treating mild forms of depression, including PPD. St. John’s Wort is my initial go-to before or instead of antidepressants in women experiencing mild depression or feelings of sadness.
St. John’s Wort is not to be used in combo with antidepressant medications.
Vitamins and Nutrients
Similar to herbs, there are several vitamins and nutrients that I turn to when helping new mamas struggling with depression, anxiety, or sleep issues.
DHA.
DHA is an important omega-3 fatty acid essential for a baby’s brain development and your normal brain function and mood stability.
For my nursing mamas – that gremlin of a cute baby is sucking out a significant amount of your DHA from your brain. This is one reason you may sometimes feel unorganized, forgetful, and tearful - what some people refer to as “mom brain.” I like to supplement with DHA to ease these symptoms and support you and your baby.
Glycine.
Glycine is a beautiful, calming amino acid that I use for anxiety, depression, or sleep issues. It also stimulates collagen production, supporting tissue healing and skin elasticity. Plus, it’s also great for kiddos with anxiety or sleep troubles.
L-theanine.
L-theanine is an amino acid in green tea that promotes relaxation, helps us build resilience to stress and lower anxiety levels. I often use this in combo with GABA for sleep issues and for women who have trouble getting back to sleep after nursing in the middle of the night. L-theanine helps increase GABA, which in turn, increases the levels of dopamine and serotonin in the brain, resulting in feelings of calm.
Phosphatidylserine.
Phosphatidylserine is a fatty substance called a phospholipid that covers and protects the cells in your brain and nervous system. Phosphatidylserine plays a vital role in keeping your mind and memory sharp, and it decreases with age. Supplementing phosphatidylserine can help with anxiety, depression, brain fog, and sleep issues. Plus, it’s also great for kiddos.
SAM-e.
S-adenosyl-l-methionine, commonly known as SAM-e, is a compound that helps produce and regulate hormones naturally in the body. SAM-e can help with depression, anxiety, and other mood disorders. This one can increase anxiety and depression in some people, especially in those with genetic SNPs related to methylation, so definitely ask your practitioner before starting this SAM-e.
B-vitamins and Vitamin D.
Vitamin D and B-vitamins can help with energy levels, enhance immunity, reduce fatigue, decrease symptoms of anxiety and depression, and support adequate sleep. If you’re breastfeeding, I especially recommend mamas to supplement with these vitamins to help support their and baby’s needs.
It’s important to note that not all herbs, supplements, or nutrients may be suitable during pregnancy or while breastfeeding. I encourage you to always consult with your provider before starting any supplements.
Resilient Mothers
My Resilient Mothers group program is designed to help you move from simply surviving to thriving in your motherhood!
This 6-week online group program will provide you with a set of tools to help you:
- Navigate the ever-changing and rewarding role of mother
- Find a little more balance in your day
- Carve out space to prioritize yourself
- Reclaim your energy and internal calm
- Understand your hormones postpartum
- Limited spaces are open for our winter Resilient Mothers group program.
Save your spot today for the Resilient Mothers program! You’ll be the first to know when registration is open!
Sign up for more on supporting our bodies and hormones.
References:
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"Lactogenic Foods and Herbs." https://parents.org.gr/wp-content/legacy-upload/lactogenic_foods_herbs.pdf. Accessed 28 Jul. 2022.
"Investigating the Effect of Melissa Officinalis on After-Pains - NCBI." 1 Sep. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6778308/. Accessed 28 Jul. 2022.
"The role of lavender oil in relieving perineal discomfort following ...." https://pubmed.ncbi.nlm.nih.gov/8138636/. Accessed 28 Jul. 2022.
"Effect of Lavender Oil Aroma in the Early Hours of Postpartum ...." 4 May. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439291/. Accessed 28 Jul. 2022.
"L-Theanine Reduces Symptoms of Anxiety - Psychology Today." 15 Mar. 2017, https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201703/l-theanine-reduces-symptoms-anxiety. Accessed 28 Jul. 2022.