What Causes Postnatal Depletion and What to Do About It

Bringing a baby into the world is one of the most transformative experiences a woman can go through, but it also places immense demands on the body—physically, emotionally, and nutritionally.

Postnatal depletion is a term used to describe the fatigue, brain fog, mood shifts, and nutrient deficiencies many women experience after childbirth. While often overlooked, it’s a real and common condition that can persist for months or even years if not properly addressed.

With the advent of Supermum, many mothers suffer in silence and are not receiving the education, information or support they need to nurture themselves.

What Causes Postnatal Depletion?

The root causes of postnatal depletion stem from the intense nutrient demands of pregnancy, birth, and breastfeeding, combined with chronic sleep deprivation and hormonal fluctuations. Key contributors include:

• Nutrient depletion – Pregnancy naturally prioritises the baby’s needs, often leaving mothers low in key nutrients, especially iron, B vitamins, omega-3s, and magnesium. If these aren’t replenished post-birth, ongoing fatigue and mood imbalances can occur.
• Sleep deprivation – Interrupted sleep patterns disrupt the body’s ability to recover, impacting cognitive function, energy levels, and emotional resilience.
• Chronic stress and emotional load – The shift into motherhood can bring significant mental and emotional challenges, which can further deplete essential nutrients and energy stores.
• Hormonal fluctuations – The sudden drop in oestrogen and progesterone after birth can contribute to mood swings, exhaustion, and changes in metabolism.

What to Do About It

Supporting your body through postnatal depletion requires intentional recovery, nourishment, and self-care. Some key strategies include:

🌿 Replenishing lost nutrients – Focus on foods rich in iron, omega-3s, zinc, magnesium, and vitamins, especially iron, vitamin B12, vitamin C and vitamin D to restore energy and support hormone balance.

😴 Prioritising restorative sleep – While uninterrupted sleep isn’t always possible, small changes like napping when you can and reducing blue light exposure at night can help.  Taking a calcium and magnesium powder at night after dinner, can help you to unwind and drift off to sleep.

💆‍♀️ Managing stress and emotional wellbeing – Adaptogenic or nervine tonic herbs, mindfulness practices, and emotional support from loved ones or professionals can play a huge role in postnatal recovery.

🍼 Supporting hormonal balance – A well-functioning endocrine system is key to feeling like yourself again. Nutrients like iodine, selenium, and zinc can assist with thyroid function and energy levels.  Taking a high quality prenatal and breastfeeding vitamin can help to fill the gaps in your diet.

Postnatal depletion is not just about exhaustion—it’s a sign that your body needs support. With the right nutrition, rest, and targeted support, you can rebuild your energy, regain mental clarity, and feel stronger as you navigate motherhood. We also recommend you see your practitioner if you feel you need additional support.