Nutrient Depletion After Birth: Why You Might Not Feel Like Yourself (And What to Do About It)
This guest post is written by Dr. Kyla Buten, ND (Mint Integrative Health)
As a Naturopathic Doctor, one of the most common patterns I see in new mothers is nutrient depletion - and the lingering effects it can have on your energy, mood, and overall wellbeing.
While the spotlight shifts to the baby after birth, your body is still recovering from one of the most metabolically demanding events of your life. If you’re feeling exhausted, overwhelmed, anxious, or unlike yourself, you may be low in key nutrients.
Common Signs of Postpartum Nutrient Depletion
Nutrient stores can become depleted during pregnancy, birth, and breastfeeding—and they’re not always easy to replenish, especially in the early months of motherhood.
You may be dealing with:
• Fatigue or burnout that rest doesn’t fix
• Low mood or increased anxiety
• Brain fog or memory lapses
• Hair thinning or excessive shedding
• Low or inconsistent milk supply
• Cravings or poor blood sugar regulation
• Slower healing or recovery
If any of this sounds familiar, you're not alone and there are ways we can help.
Key Nutrients Often Depleted After Birth
1. Iron
Iron is essential for energy, oxygen delivery, and immune support. Blood loss during delivery (even with uncomplicated births) can significantly lower your iron levels.
Low iron = fatigue, light-headedness, low stamina, and hair loss.
2. Vitamin B12
B12 is crucial for nerve health, mood, red blood cell formation, and energy. It’s especially important for vegetarians, vegans, or anyone with digestive issues that might impair absorption.
Low B12 = brain fog, tingling, low mood, and memory issues.
3. Folate
Folate supports DNA repair and red blood cell production. It remains important even after pregnancy, especially if you’ve resumed birth control, which can deplete folate further.
4. Vitamin D
This sunshine vitamin is key for immune function, hormonal balance, and mental health. Breastfeeding? You’ll need even more to support your baby’s needs.
Low vitamin D = low mood, aches, and increased illness.
5. Omega-3 Fatty Acids (EPA/DHA)
These healthy fats support brain function, hormone balance, and mood regulation. Pregnancy and nursing can drain your reserves—especially if you don’t eat much fish.
Low omega-3s = mood swings, inflammation, and brain fog.
6. Magnesium
Known as the “relaxation mineral,” magnesium helps with sleep, stress resilience, and muscle recovery. It’s easily depleted by stress and disrupted sleep.
Low magnesium = irritability, anxiety, constipation, and insomnia.
7. Zinc
Zinc is essential for immune health, wound healing, and hormone balance. It's quickly used up during labour, breastfeeding, and times of stress.
Low zinc = slow healing, weak immunity, and taste/smell changes.
Many women are told they’ve "recovered" at 6-week postpartum. But recovery—true, full-body healing—takes time. Months, not weeks.
This is where naturopathic medicine truly shines. Using targeted lab testing, individualized nutrition, gentle herbal support, and lifestyle strategies, we help your body rebuild from the inside out.
You deserve to feel strong, clear, and emotionally steady in this new season.
Final Thoughts
Postpartum depletion is common - but it’s not something you have to live with. Replenishing your body is a form of self-care that benefits both you and your baby.
So, if you're feeling off, drained, or just not like yourself, please know:
You're not alone
You're not imagining it
And there’s so much we can do to help
Dr. Kyla Buten is a licensed Naturopathic Physician with a special interest in women’s health, fertility and skin care. She also focuses her practice on prenatal care, children’s health, digestive disorders, mental/emotional health and stress management, menopause, thyroid disorders, as well as a wide-variety of other conditions.
Feel free to book a naturopathic postpartum assessment with me at Mint Integrative Health to discuss ways we can support your recovery and wellbeing.
