Supplements That Support Mental Health Postpartum
Too much sleep and/or the inability to actually sleep is the first sign of postpartum mental health discordance. Keep an eye out for signs such as persistent sadness, extreme irritability, feelings of hopelessness, or a lack of interest in things she once enjoyed. If you notice any of these signs, gently encourage her to speak with a healthcare professional. Offer to help with appointments or seek help together. PPD is treatable, and your support can be the first step in getting the help she needs.
Postpartum depression (PPD) is a common condition affecting many new mothers, and while therapy and medication are typically the first line of treatment, some women seek complementary approaches, such as nutritional supplements, to help manage their symptoms. Certain vitamins, minerals, and other supplements have shown potential in improving mood and reducing the symptoms of postpartum depression. However, it’s important to consult a healthcare provider before beginning any new supplement regimen, especially when managing a condition like PPD.
Here are some supplements that may help with postpartum depression: If I had to be on top of one, I would choose vitamin D–especially if you are breastfeeding. Breastfeed babies need additional vitamin D in 400 IU. Postpartum mothers need a baseline of 2000 IU of vitamin D. If a breastfeeding mother, increase your vitamin D to a range of 6400-8000 IU to ensure you and your baby are getting the adequate amount of Vitamin D. (Note, if you do increase to 6400-8000 IU range, you DON’T have to supplement your baby with any additional vitamin D.
1. Omega-3 Fatty Acids (DHA and EPA)
What They Do:
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential fats that play a crucial role in brain function and mood regulation. Research has shown that low levels of omega-3 fatty acids are linked to an increased risk of depression, including postpartum depression.
Evidence:
- A study published in Psychiatry Research (2016) found that omega-3 supplementation helped reduce symptoms of depression in postpartum women.
- Omega-3s are thought to have anti-inflammatory properties and may influence serotonin pathways in the brain, which are important for mood regulation.
How to Take:
Omega-3 supplements are typically available in fish oil or algae oil forms. A common recommendation is to take 1000-2000 mg of combined EPA and DHA per day, but this may vary based on individual needs.
2. Vitamin D
What It Does:
Vitamin D is essential for overall health, and its role in mental health has gained increasing attention in recent years. Research suggests that low levels of vitamin D are associated with depression, including postpartum depression.
Evidence:
- Studies have shown that vitamin D deficiency is common in women with postpartum depression, and supplementation may help improve mood.
- A 2018 study published in The Journal of Clinical Endocrinology and Metabolism found that postpartum women with lower vitamin D levels were more likely to experience depression. Supplementing with vitamin D may help reduce depressive symptoms.
How to Take:
The recommended daily intake of vitamin D varies based on age, location, and individual needs, but a typical dose ranges from 1000 to 2000 IU per day. It’s best to get a blood test to check vitamin D levels before supplementation to ensure the correct dosage.
3. Folate (Vitamin B9)
What It Does:
Folate is a B vitamin that is crucial for brain health and the synthesis of neurotransmitters like serotonin. Deficiency in folate has been linked to depression, and supplementation can potentially improve mood.
Evidence:
- A study published in Psychiatry Research (2014) found that women with postpartum depression had lower folate levels. Folate supplementation has been shown to improve mood and may be beneficial for those experiencing depressive symptoms.
- Folate is also commonly recommended for pregnant women due to its role in fetal development, and some studies suggest that adequate folate intake may help prevent postpartum depression.
How to Take:
Folate is available in both food sources (such as leafy greens, legumes, and citrus fruits) and supplements. A typical supplement dose for mood support ranges from 400 to 800 mcg daily.
4. Vitamin B12
What It Does:
Vitamin B12 plays a key role in brain function, mood regulation, and the production of serotonin. B12 deficiency can contribute to symptoms of depression and fatigue.
Evidence:
- Low levels of B12 have been linked to depressive symptoms, and supplementation may help alleviate these symptoms.
- Some studies have suggested that B12 deficiency may be more common in individuals with postpartum depression, especially in those who are vegan or have poor dietary intake.
How to Take:
Vitamin B12 is typically available in oral supplements, including tablets, lozenges, and sprays. A common recommendation is 1000 mcg per day, although the dosage can vary depending on individual needs and test results.
5. Magnesium
What It Does:
Magnesium is a mineral that plays an important role in over 300 biochemical reactions in the body, including those involved in mood regulation and stress response. Magnesium deficiency has been linked to symptoms of depression and anxiety.
Evidence:
- Studies have shown that magnesium supplementation can help reduce symptoms of anxiety and depression, including postpartum depression.
- Magnesium may help regulate neurotransmitter activity, improve sleep, and reduce feelings of stress and irritability.
How to Take:
Magnesium supplements are available in various forms, including magnesium citrate, magnesium glycinate, and magnesium oxide. The typical recommended dose for adults is between 200 and 400 mg per day.
6. Probiotics
What They Do:
Probiotics are beneficial bacteria that support gut health. Research suggests that the gut-brain axis (the communication between the gut and brain) plays a role in mental health, and an imbalance in gut bacteria may contribute to symptoms of depression.
Evidence:
- A review published in Psychiatry Research (2019) found that probiotics might help improve mood and reduce symptoms of depression, including postpartum depression, due to their ability to influence inflammation and neurotransmitter activity.
- The gut microbiome has a direct effect on the regulation of serotonin, a key neurotransmitter involved in mood.
How to Take:
Probiotics can be taken in supplement form or through fermented foods like yogurt, kefir, sauerkraut, and kimchi. A typical supplement dose may range from 1 to 10 billion CFUs (colony-forming units) per day.
7. Zinc
What It Does:
Zinc is an essential mineral that plays a role in neurotransmitter function and the regulation of brain processes related to mood. Low zinc levels have been linked to depression, and supplementation may help alleviate symptoms of postpartum depression.
Evidence:
- A study published in The Journal of Affective Disorders (2017) found that women with lower zinc levels were more likely to experience depressive symptoms postpartum. Supplementing with zinc may help improve mood and alleviate PPD symptoms.
- Zinc also plays a role in immune function and wound healing, which is important during the postpartum period.
How to Take:
Zinc supplements are available in various forms, such as zinc gluconate and zinc citrate. A typical dose ranges from 15 to 30 mg per day, but high doses should be avoided unless directed by a healthcare provider, as excessive zinc can lead to side effects.
Final Thoughts
While supplements may offer potential benefits for managing postpartum depression, they should not replace professional medical treatment. If you or someone you know is experiencing postpartum depression, it’s important to seek advice from a healthcare provider who can provide a comprehensive treatment plan. A combination of therapy, support, and possibly medication may be necessary for managing PPD effectively.
Before starting any supplements, it’s essential to consult with a healthcare provider to ensure safety and appropriate dosing. With the right care and support, postpartum depression is manageable, and recovery is possible.
Have you tried any of these supplements to help with postpartum depression? Share your experiences in the comments below!