Folate: Dark leafy greens, lentils, asparagus, spinach, artichoke, avocado, beets, mango, citrus fruit, Brussels sprouts, beans, peanuts, peas, quinoa, millet, wild rice, papaya, and banana are all food sources of Folate. Animal foods also contain Folate; for example, eggs are a good source, but fish and other meats have limited amounts, which is why plant foods should be your primary source of dietary Folate. 

Zinc: Seafood, meat, and fish are the best sources, with oysters being the highest of any food by far. Beef, crab, prawns, pork, turkey, and sardines are also good sources. Zinc is also plentiful in plant-based foods, with oats, pumpkin seeds, nuts, lentils, tofu and tempeh being the best sources. Whilst legumes and beans are good sources of Zinc, its bioavailability is far lower than in meat. Because of this, I recommend soaking lentils and beans ahead of cooking, or using a pressure cooker, which will improve its bio-accessibility 

Magnesium: Green leafy vegetables, pumpkin seeds, Brazil nuts, sunflower seeds, sesame seeds, almonds, cashews, avocado, cacao powder, seaweed, black beans and other legumes, tofu, salmon, buckwheat, oats, and bananas. 

Calcium: Dairy products, sardines, leafy greens, soybeans, tofu, lentils, beans, sesame seeds/tahini, almonds, salmon, squash, figs, oats, and broccoli are all good sources of calcium. When looking at dairy sources, goat and sheep's milk cheeses have more calcium than cow’s milk varieties and may be less allergenic whilst breastfeeding.  

Iron: The best sources of heme iron include game meats like bison and venison, beef, dark poultry meat, sardines, and clams. The best sources of non heme iron include lentils, spinach, black beans, quinoa, spirulina (1 tbsp), and broccoli, however, non heme iron is not absorbed as well as heme iron is by the body. If you struggled to maintain ferritin levels whilst pregnant, consider supplementing with Essential Iron Complex.  

Vitamin A: Liver is the best source of Vitamin A, however, it should not be consumed in excess whilst breastfeeding. Mackerel, salmon, tuna, goat cheese and other cheeses, whole egg, trout, clams, yogurt are other good sources of pre-formed vitamin A.  

Choline: Whole eggs, salmon, beef, soybeans, chicken breast, shitake mushrooms, yogurt, broccoli, cauliflower, Brussels sprouts, cabbage, sunflower seeds. 

Vitamin D3: most high-quality pregnancy multi-nutrients will contain Vitamin D3, however, if you are not continuing with one, Vitamin D3 supplementation should be considered.   

Timeframe: It can take up to 18 months for the body to fully restore its nutrient stores following pregnancy and birth. This period may be extended if a mother experiences multiple pregnancies with short intervals, prolonged breastfeeding, or enters pregnancy and breastfeeding already depleted. It’s important to address maternal depletion to avoid long term effects.  

Micronutrients Most Affected: Key nutrients that are commonly depleted in the postnatal period include iron, calcium, vitamin B12, vitamin D, choline, zinc, iodine, selenium, and omega-3 fatty acids. For this reason, continuing a high-quality multivitamin is recommended alongside a nutrient-dense diet for 12 months post-partum. 

Postnatal Recovery Practices: The "fourth trimester" (the first 12 weeks post-birth) is particularly important for initial recovery and replenishing nutrients. Balanced meals rich in whole foods, adequate protein, fruits, vegetables, whole grains, and hydration support ongoing recovery, healing, and milk production. 

Focus on whole, minimally processed food and avoid ultra-processed foods.  

Increase vegetable and fruit intake, especially those which are rich in colour.  

Healthy blood sugar is important; reduce simple sugar and refined carbohydrates, focus on low GI carbohydrates, and increase fibre.  

Be conscious of protein; protein requirements increase significantly during pregnancy, and peak in the third trimester.  

Don’t be afraid of healthy fats like extra-virgin olive oil, grass fed butter, coconut oil, avocado oil and organic full fat dairy products  

Stay hydrated! Drink plenty of water and consider adding natural electrolytes to support. Cellular Hydration was a game-changer for me during breastfeeding and kept me relatively energized despite long nights of feeding.  

Support yourself with targeted supplements like Enhanced Fertility, Essential Omegas, and Essential Iron Complex