If you’re like many new moms, every part of you is letting you know just how much energy and effort you spent bringing a baby into the world.
Your body has done a marvelous job at producing another human being, but it has also drawn heavily on your nutrient stores to do so.
Part of your postpartum plan for self-care should be nourishing your body by following a healthy diet and replenishing lost nutrients through supplementation.
Keep reading for our picks of the 12 best postnatal vitamins.
Pregnancy depletes several nutrients in your body, including folate, vitamin D, iron, fatty acids, selenium, and calcium, so optimal nutrition after delivery is important (1, 2).
What’s more, if you’re breastfeeding, your daily recommended dose of many nutrients is even higher than it was in pregnancy.
Because of this increased nutrient demand, breastfeeding women are at a higher risk of developing nutrient deficiencies (3).
When you’re lactating, your dietary intake of vitamins A, B1, B2, B6, B12, and D; docosahexaenoic acid (DHA); choline; and iodine goes, in part, toward making milk (4).
Optimal nutrition helps support the growth of your baby’s body and brain. Plus, it’s essential for you to maintain optimal nutrient intake in order to feel your best and have the energy to take care of yourself and your new baby.
While a nutrient-dense, well-rounded diet can help you meet your nutrient needs, a healthcare professional may recommend you take supplements after delivery to ensure your nutrient stores are properly replenished — regardless of whether you choose to breastfeed.
- Best overall postnatal vitamin: FullWell Prenatal Multivitamin
- Best vegetarian postnatal vitamin: MegaFood Baby & Me 2 Postnatal Multi
- Editor’s pick of the best subscription postnatal vitamin: Ritual Essential Postnatal Multivitamin
- Best postnatal vitamin for total body health: Perelel Mom Multi Support Pack
- Best protein powders for breastfeeding: Majka Green Vanilla Nourishing Lactation Protein Powder, Seeking Health Optimal Prenatal Protein Powder
- Best chewable postnatal vitamins: Seeking Health Optimal Prenatal Chewables
- Best postnatal omega-3 supplement: Nordic Naturals Postnatal Omega-3
- Best postnatal with iron: Zahler Prenatal + 300 mg DHA
- Best budget-friendly postnatal vitamin: Nature Made Postnatal Multi + DHA
- Best gummy postnatal: Smarty Pants Prenatal Formula
- Best postnatal drink mix: Root’d Prenatal Multivitamin Fizzy Drink Mix
When shopping for a postnatal supplement, you should choose a supplement that’s well rounded and trusted by healthcare professionals.
A good postnatal supplement should contain a variety of vitamins, minerals, and other nutrients, such as omega-3s, folate, choline, iron, selenium, and vitamins A, B1, B2, B6, B12, and D.
Keep in mind that you may not be able to find a supplement that contains everything you need, especially during breastfeeding. For this reason, you may have to take several supplements.
For example, you may need to purchase an omega-3 supplement containing DHA and eicosapentaenoic acid (EPA) in addition to a multivitamin.
We chose the postnatal vitamins on our list using the following criteria:
- Nutritional content. Most importantly, we included products that are formulated to meet the unique nutritional needs of people who are breastfeeding.
- Ingredient quality. We looked for vitamins that are made from high quality ingredients and free of artificial additives. We also paid special attention to products that are third-party tested for accuracy and purity.
- Price. We included supplements to suit a range of budgets.
- Customer reviews. The products listed below have mostly positive online reviews.
Additionally, all the products included have been vetted to ensure that they meet Healthline’s medical and business standards.
Always check with your doctor before beginning any supplement.
Best overall postnatal vitamin
FullWell Prenatal Multivitamin was designed by a dietitian and fertility nutrition expert and is a brand that’s trusted and recommended by healthcare professionals.
This supplement is designed for pregnancy, but it can also be taken as a postnatal supplement to support your needs after delivery and during breastfeeding.
FullWell covers 55% of choline needs during breastfeeding and provides 4,000 IU of vitamin D per dose, which is much higher than other pre- and postnatal supplements on the market.
Each batch undergoes independent third-party testing for harmful contaminants, including heavy metals.
Best vegetarian postnatal vitamin
MegaFood’s doctor-formulated postnatal blend is vegetarian, kosher-friendly, and made from whole foods.
It includes many nutrients crucial to support you and your baby during the postnatal period, including iodine and B vitamins.
This supplement provides only 36% of choline needs during breastfeeding and doesn’t contain omega-3 fatty acids such as DHA and EPA. However, it can be paired with MegaFood’s Prenatal DHA & Choline to help you meet these nutrient needs.
Editor’s pick of the best subscription postnatal vitamin
Perhaps best known for its prenatal, Ritual also makes a quality postnatal vitamin that’s free of traditional fillers, preservatives, and contaminants.
The multivitamin is designed to be easily absorbed and contains 15 traceable nutrients to support the nutritional demands of breastfeeding, including iron, iodine, folate, vitamin D, and DHA.
As a bonus, the delayed-release capsules are designed to be gentle on your stomach, meaning you can take the supplement with or without food.
Ritual vitamins are vegan, gluten-free, and third-party tested for accuracy and purity.
Best postnatal for total body health
Perelel Mom Multi Support Pack includes four supplements designed to support total body health after pregnancy.
In addition to a well-rounded multivitamin that covers your needs for nutrients like folate, B12, and zinc, the daily pack contains an omega-3 DHA and EPA supplement to support your baby’s development and your mental health.
The Support Pack also includes a biotin and collagen supplement to support your hair, skin, and nails, as well as a stress support blend, which is formulated to help manage occasional bouts of stress and anxiety.
Keep in mind that the multivitamin in the Support Pack provides only 22% of choline needs and 8% of magnesium needs during lactation. Therefore, those who are breastfeeding may need to take in more of these nutrients through their diet to maintain optimal levels.
Perelel was founded by an OB-GYN, and each product is free of artificial additives and third-party tested for accuracy and purity.
Best protein powders for breastfeeding
Also available in chocolate, Majka Green Vanilla Nourishing Lactation Protein Powder is a good option for new moms who need a multivitamin that’s easy to take and contains extra protein.
Recent research suggests that protein needs of exclusively breastfeeding women are much higher than previously thought. Women who are exclusively breastfeeding should aim to consume 0.77–0.86 grams of protein per pound (1.7–1.9 grams per kg) of body weight per day (6).
This product provides 15 grams of protein per serving and contains choline, vitamin D, zinc, calcium, iron, and a probiotic blend to help support the needs of new moms.
Seeking Health Optimal Prenatal Protein Powder is a great choice for breastfeeding moms.
It provides protein plus nutrients like vitamin D, zinc, choline, calcium, B12, folate, and other nutrients needed to keep you and your baby healthy throughout the postnatal period.
The powder is available in chocolate or vanilla and is free of most major allergens, including dairy, soy, and gluten.
Best chewable postnatal vitamins
Seeking Health also offers its prenatal supplement in capsule and protein powder forms, which do contain choline and higher amounts of vitamin D3.
Seeking Health Optimal Prenatal Protein Powder is a great choice for breastfeeding moms.
It provides protein plus nutrients like vitamin D, zinc, choline, calcium, B12, folate, and other nutrients needed to keep you and your baby healthy throughout the postnatal period.
The powder is available in chocolate or vanilla and is free of most major allergens, including dairy, soy, and gluten.
Best postnatal omega-3 supplement
These postnatal omega-3 softgels will help you meet your needs for DHA and EPA, essential fatty acids that are in higher demand during breastfeeding.
Suitable for sensitive stomachs, they’re easy to absorb and don’t have a fishy aftertaste. The softgels are produced ethically and sustainably without the use of artificial colors or preservatives.
Note that this supplement isn’t a multivitamin, as it contains only omega-3 and 1,000 IU of vitamin D3. As a result, you may need to take an additional supplement to meet your other postpartum nutrient needs.
Best postnatal with iron
Zahler’s new and improved Prenatal + 300 mg DHA supplement can help you meet your nutrient needs during pregnancy and beyond.
Each serving provides 100% of recommend iron needs from ferrous bisglycinate chelate, a form of iron that’s easy to absorb and less likely to cause side effects such as constipation (7).
Other notable nutrients include folate, vitamin D, vitamin A, choline, and 300 mg of DHA from algae oil.
Zahler products are manufactured in a facility that meets Current Good Manufacturing Practices set by the Food and Drug Administration (FDA). The company also claims that it tests all ingredients for purity, potency, and accuracy. However, the products are not third-party tested.
Best budget-friendly postnatal vitamin
Made with key vitamins and minerals to support you and your baby, these softgels from Nature Made are a good choice.
The once-daily formula offers nutritional support without the use of gluten or artificial fillers.
However, many reviewers report a strong fishy taste, so keep that in mind if you have a sensitive palate. Additionally, this formula doesn’t include choline.
Best gummy postnatal
For women who prefer gummy supplements, Smarty Pants Prenatal Formula can be a good choice during the postpartum period.
The multivitamin contains important nutrients for new moms, such as B12, folate, and zinc.
Plus, it provides a small amount (114 mg) of the omega-3s EPA and DHA, which are especially important during breastfeeding. If you’re breastfeeding, you’ll need 250–375 mg of DHA plus EPA per day (8).
Although this supplement can be a good option for new moms who prefer gummies, it’s pretty high in added sugar, with 6 grams per serving. For this reason, it’s not the best option for women who are actively trying to manage their blood sugar levels.
Best postnatal drink mix
For women who can’t tolerate capsules or gummies, Root’d Prenatal Multivitamin Fizzy Drink Mix is a good choice.
Each packet provides 25 vitamins and minerals, including important nutrients needed for postpartum recovery and breastfeeding, such as B vitamins, selenium, vitamin A, and choline.
Even though this drink has a sweet taste, it’s flavored with stevia, so it contains zero added sugars. Root’d supplements are third-party tested and don’t contain artificial flavors or synthetic fillers.
Plus, Root’d Prenatal Multivitamin Fizzy Drink Mix is recommended to be mixed into water, juice, or a smoothie, which can help support hydration needs during the postpartum period (9).
Here’s a quick look at our top picks:
During breastfeeding, your needs for certain nutrients are even higher than they were during pregnancy. For this reason, it’s important to continue supplementing your diet with vitamins, minerals, and other essential compounds during your entire breastfeeding journey (10).
Some of the nutrients that are most important for breastfeeding moms include the following:
Iron
New moms are sometimes deficient in iron, especially if they had anemia during pregnancy.
“Tiredness, shortness of breath with minimal exertion, and low energy levels are typical symptoms of an iron deficiency,” says Nina Dahan, RD, coordinator of the Nutrition Center at the Maimonides Medical Center in New York.
“A simple blood test will show both blood iron levels and iron stores.”
After birth, your doctor will monitor your iron levels. If you’re deficient or become deficient after childbirth or during breastfeeding, your doctor will recommend an iron supplement.
Iron bisglycinate is a form of iron that’s well absorbed and less likely to cause gastrointestinal side effects like constipation than other forms of iron, including ferrous sulfate (7).
The daily recommendation for iron intake for lactating women ages 19–50 is 9 mg per day. This is about half the recommended amount for non-lactating menstruating women (11).
Many of the supplements on our list contain no iron or only small amounts of it. Once your period returns, or if your iron levels are low, you’ll want to choose a product containing an adequate amount of iron to maintain optimal stores (11).
Be sure to talk with a healthcare professional to determine how much iron you should be taking.
In addition to taking supplements, consuming iron-rich foods, such as organ meats, red meat, and shellfish, can help you increase your iron stores naturally.
Iodine
You’ll need this mineral to keep your thyroid in tip-top shape and to help your baby’s brain and nervous system develop.
Foods such as iodized salt, fish, dairy products, and foods made from whole grains all contain some iodine. The National Institutes of Health (NIH) recommends that breastfeeding women get a total of 290 mcg of iodine daily (12).
The American Thyroid Association recommends that breastfeeding women supplement with a daily supplement that contains 150 mcg of iodine. However, iodine intake that exceeds 500–1,100 mcg per day should be avoided (13).
Keep in mind that many pre- and postnatal vitamins do not contain iodine. According to the American Thyroid Association, 40% of prenatal vitamins do not contain any iodine (14).
If your pre- or postnatal vitamin doesn’t contain iodine and you don’t consume iodine-rich foods regularly, you may need a separate iodine supplement to ensure optimal levels.
Be sure to ask your doctor for dosing advice, as taking too much iodine can be harmful for both you and your baby (12).
Vitamin D
The NIH recommends a daily intake of 600 IU (15 mcg) of vitamin D for breastfeeding moms. Does this dosage ensure that your baby gets sufficient vitamin D from your breast milk or that your vitamin D levels remain within a healthy range? Actually, no (15).
The American Academy of Pediatrics recommends that infants who are exclusively breastfed or receive less than 1 liter of formula daily get 400 IU of vitamin D daily, from day 1 until their first birthday (16).
Recent research also suggests that women can maintain optimal vitamin D levels in both themselves and their breastfed babies by increasing their vitamin D intake to at least 6,000 IU per day.
For example, a 2015 study showed that mothers who supplemented with 6,400 IU of vitamin D per day provided enough vitamin D through their breast milk to maintain optimal vitamin D levels in their babies (17).
Another 2019 study demonstrated that maternal supplementation with 6,000 IU of vitamin D per day was enough to maintain adequate vitamin D levels in breastfed infants (18).
Moms who cannot or do not want to breastfeed also often need much more vitamin D than is currently recommended or included in most prenatal and postnatal vitamins. Ask your doctor to check your vitamin D levels, and then supplement with vitamin D3 accordingly.
Vitamin B12
B12 supplements are strongly recommended for mothers who follow a diet that includes limited or no animal products, such as a vegetarian or vegan diet.
Such diets can lead to a vitamin B12 deficiency in the mother and the baby, as this vitamin is primarily available from animal-based foods.
Not getting enough vitamin B12 from your diet can affect the nutrient quality of your breast milk and reduce the amount of vitamin B12 your baby is consuming. This is why getting enough B12 through your diet and supplements is critical (19).
Even if you’re not following a vegan or strictly plant-based diet, B12 insufficiency or deficiency can occur. For example, B12 deficiency is more common in people who take certain medications or have certain health conditions, such as gastrointestinal disorders (20).
Your doctor can test your B12 levels by ordering blood work. If you’re low in B12, your doctor may recommend oral B12 supplements or B12 injections.
Choline
Many moms don’t get enough of this nutrient, which is important for the development and function of a baby’s brain.
Choline is a nutrient that’s similar to B vitamins and is essential for mood, memory, muscle function, and more. It’s recommended that breastfeeding mothers get a total of 550 mg of choline per day in order to meet their needs (21).
In addition to making sure your postnatal supplement contains at least some choline, you can increase your intake of meat, egg yolks, poultry, fish, and dairy, as these foods are natural sources of choline.
Women who follow vegan and vegetarian diets will likely need to supplement with choline, as they are often at a greater risk for choline inadequacy (22).
DHA and EPA
DHA and EPA are omega-3 polyunsaturated fats that are needed for the development of your baby’s brain, eyes, and nervous system. Your body does not make these fatty acids, so you’ll need to ensure you consume enough of them through food or supplements (8).
Good food choices for EPA and DHA include seafood like salmon, shellfish, sardines, and trout. Aim to eat these at least once or twice a week.
During pregnancy and breastfeeding, it’s important to choose seafood that is low in mercury and to avoid high mercury fish like swordfish, shark, and marlin.
If you opt for supplements, look for a supplement that has at least 250–375 mg of DHA plus EPA. Because many pre- and postnatal supplements don’t contain DHA, you may need to take a separate omega-3 supplement, like a high quality fish oil, to meet your needs (8).
Many women experience hair loss after pregnancy. Postpartum hair loss is typically due to hormonal changes and is usually temporary (23).
Many nutrients, including iron, zinc, and vitamin D, play important roles in hair growth, so you’ll want to make sure that your supplement includes these.
Continuing your prenatal supplement and following a nutrient-dense diet rich in protein are some of the best ways to keep your hair healthy after pregnancy.
As many as 50% of mothers report feeling the baby blues, defined as low mood and mild depressive symptoms that are temporary. The baby blues typically occur within the first few weeks after childbirth but don’t last long (24).
The baby blues are different from postpartum depression (PPD), a condition that lasts longer and can affect a mother’s quality of life. PPD usually occurs within 6 weeks of childbirth and affects up to 20% of women (25).
Women are more at risk of developing PPD if they have a history of depression or anxiety, had a high risk or complicated pregnancy, have limited social support, get limited sleep, or are physically inactive (25).
Studies show that being deficient or low in certain nutrients, including vitamin B6 and vitamin D, may increase the risk of PPD as well (26, 27).
Supplementing with certain nutrients may help reduce the risk of developing PPD. For example, research shows that supplementation with B6 and omega-3 fatty acids may help reduce depressive symptoms in women with PPD (26, 28, 29).
Even though evidence suggests that maintaining optimal nutrient levels is important for reducing the risk of PPD and supporting general mood, it’s important to understand that PPD is a serious condition that should be treated by a healthcare professional.
You may require treatment such as therapy and medication, and that’s OK. Don’t try to treat your PPD on your own. Get help from a trusted healthcare professional.
The American College of Obstetricians and Gynecologists (ACOG) recommends that postpartum care should be an ongoing process, meaning that you should visit your doctor regularly after you give birth (30).
The ACOG recommends that all women who have given birth be in contact with their health care providers within the first 3 weeks postpartum. This visit should be followed up with ongoing care as needed.
If you’re experiencing any complications or are feeling unwell – physically or mentally -, it’s essential to make an appointment with your healthcare provider to ensure that you’re healthy.
Your healthcare provider can also help answer any questions that you have regarding postnatal supplementation. If you’re concerned about nutrient deficiencies, your healthcare provider can perform appropriate testing to rule out deficiencies and recommend treatment if needed.
If you’re interested in learning more about your nutrient needs postpartum, reach out to a registered dietitian who specializes in women’s health and pre-and postnatal nutrition.
Why are postnatal vitamins important?
Pregnancy depletes several nutrients in your body, including folate, vitamin D, iron, fatty acids, selenium, and calcium (1, 2).
What’s more, if you’re breastfeeding, your daily recommended dose of many nutrients is even higher than it was in pregnancy.
Because of this increased nutrient demand, breastfeeding women are at a higher risk of developing nutrient deficiencies (3).
Taking a postnatal supplement can help you maintain optimal nutrient levels so you can feel your best.
What’s the difference between prenatal and postnatal vitamins?
Wondering about the difference between prenatal and postnatal vitamins?
While there’s no harm in finishing off your bottle of prenatal supplements (why waste?), postnatal supplements typically include higher amounts of vitamins A, C, D, and K and minerals such as magnesium.
The higher levels ensure that both you and your baby get what you need.
“Most women can plan to take the same prenatal vitamin but should ask their obstetrician if they’re at any specific risks for deficiencies based on their medical history, diet, and lifestyle,” says Dr. Christie M. Cobb, an OB-GYN in Little Rock, Arkansas.
If you choose to continue taking your prenatal supplements, be sure to check that the daily dose of choline is up to par. “The WHO [World Health Organization] recommends increasing choline intake to 550 milligrams daily during lactation,” Cobb says.
When should I start taking postnatal vitamins?
You can start taking your postnatal vitamins as soon as you’ve given birth. Continue to take them for as long as you’re breastfeeding your baby.
What vitamins should I take postpartum?
After giving birth, your body needs additional support to replenish your nutrient stores and ensure you’re getting optimal nutrition during breastfeeding and postpartum recovery (1, 2).
If you’re breastfeeding, your needs for many nutrients are even higher than they were during pregnancy.
This is because your dietary intake of DHA, choline, iodine, and vitamins A, B1, B2, B6, B12, and D is important for milk production (4).
Because of this, it’s important to take a well-rounded supplement that provides a number of vitamins and minerals.
Even if you’re not breastfeeding, be sure to choose a comprehensive multivitamin if you need support in meeting your nutritional needs during the postpartum period (10).
Do postnatal vitamins have any side effects?
Postnatal supplements don’t usually have any side effects.
You may feel nauseated after taking prenatal vitamins, especially if the supplement requires you to take a large number of pills. If this is the case, try a protein powder supplement or a chewable supplement instead.
If your postnatal supplement is high in iron, it may cause constipation. However, taking the right form of iron can help reduce the risk of constipation.
Iron bisglycinate is a form of iron that’s less likely to cause gastrointestinal side effects like constipation than other forms of iron, such as ferrous sulfate (7).
Drinking plenty of water, eating a fiber-rich diet, and getting enough exercise can help decrease constipation. Talk with a healthcare professional if you’re experiencing severe or prolonged constipation.
How long do you need to take postnatal vitamins?
Perhaps you were taking a prenatal vitamin while you were pregnant. In many cases, healthcare professionals recommend continuing to take a prenatal or postnatal vitamin after your baby is born, for as long as you’re breastfeeding (30).
If you plan on having another baby, some experts say it’s best to continue taking the same prenatal vitamin that you have been.
If you’re unsure whether you still need to take a pre- or postnatal supplement or you have specific questions about how long you should continue taking it, consult a healthcare professional.
The first step to raising a healthy child is ensuring that you’re healthy. Making sure you’re functioning at your best will ensure your baby is getting what they need to thrive.
Choose a postnatal vitamin that includes a wide range of vitamins, minerals, and other important nutrients, including DHA, choline, iron, zinc, folate, B12, and vitamin D.
Remember that you may need to take separate supplements depending on what’s included in your postnatal vitamin, so be sure to review your bottle’s ingredient list.
Whichever postnatal supplement you choose, make sure it’s a high quality brand. Your health and happiness will benefit.