It’s no secret that the months immediately following the birth of a new baby can be very difficult for both mothers and fathers. You’re not getting enough sleep, your stress levels are through the roof, and you’re probably not eating as frequently or as healthfully as you’d like. All of these factors can easily add up and create a recipe for disaster.
A lot of things feel out of your control when you’re caring for a new baby. But, one thing you can stay on top of your nutrient consumption. The following supplements can be very beneficial for new parents who are looking to maintain their health (and their sanity) as they care for their baby.
Magnesium
Magnesium is a mineral that plays a major role in hundreds of bodily processes. Magnesium is especially important for balancing mood, promoting healthy bones, and regulating blood pressure. It can also help you get a better night’s sleep.
Adult women need between 310 and 320 milligrams of magnesium, and men need between 400 and 420 milligrams. Good sources of magnesium include dark chocolate, avocados, legumes, and nuts (especially cashews and almonds).
Calcium
Calcium promotes strong, healthy bones (this is essential especially for breastfeeding women). It also helps decrease the amount of fat the body stores.
Women and men both need about 1,000 milligrams of calcium per day. Good sources of calcium include dairy (full-fat helps promote better absorption), leafy green vegetables like spinach and kale, broccoli, and nuts like almonds.
Vitamin D
Vitamin D works with magnesium and calcium to promote healthy bones, and it helps balance your mood.
The majority of your vitamin D should come from direct sun exposure (about 10-15 minutes a day is great). But, you can also get vitamin D from food sources like egg yolks, organ meats, and fatty fish. Adult men and women both need about 15 micrograms of vitamin D per day.
Biotin
Biotin is a B-vitamin that promotes healthy energy metabolism. Without sufficient levels of biotin, you may feel sluggish, fatigued, or depressed. It also promotes healthy hair, skin, and nails.
Biotin is also important for breastfeeding moms, as it can promote healthy skin and nails in babies and prevent conditions like cradle cap.
Men should consume around 30 micrograms of biotin per day, and breastfeeding women should consume 35. You can get this from biotin supplements, or you can get it from foods like cauliflower, egg yolks, nuts, and whole grains.
Choline
Choline helps your body produce the neurotransmitter acetylcholine, which helps promote better memory. It’s especially important for breastfeeding moms, as they can often become depleted in choline while feeding their babies.
Adult men need about 550 milligrams of choline per day, and women need about 425 milligrams per day. While breastfeeding, women can benefit from higher levels of choline, though — some doctors say up to 900 milligrams is ideal.
Choline is most plentiful in organ meats, red meat, and egg yolks. In fact, you can get almost all of your daily choline from just three ounces of beef liver. If these foods don’t appeal to you, then milk, cauliflower, and lettuce are other good options.
Folic Acid
Many people think of folic acid as only being necessary for pregnant women to prevent birth defects. Since it promotes healthy cell development, it is essential during pregnancy. But, men and women alike can also benefit from consuming sufficient amounts no matter what stage of life they’re in.
Folic acid can also help reduce one’s risk of developing heart disease and depression.
Breastfeeding women need about 500 micrograms of folic acid per day, and men need about 400 micrograms.
Good sources of folic acid include whole grains lentils, asparagus, broccoli, and kidney beans.
Vitamin E
Vitamin E is a powerful antioxidant that prevents free radical damage and helps promote good heart health, better blood circulation, and a properly functioning immune system.
Breastfeeding women should consume about 19 milligrams of vitamin E per day, and men should consume around 15.
Vitamin E is found in a number of foods, including olive oil, almonds, sunflower seeds, avocados, and peanut butter.
Final Thoughts
Consuming sufficient amounts of these vitamins and minerals can work wonders for new parents who feel like they’re just barely surviving. They won’t totally eliminate the stressors that come with parenthood, of course, but they can definitely make you more resilient and help you ensure that everything is functioning properly internally.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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