The easiest place to begin, and to give yourself a 'safety net' is to take a decent multivitamin. While food sources are your best option, can you guarantee that you're getting in every vitamin and mineral every day? I definitely can't, I'm so busy most mornings sorting out the kids that by the time I've thought about breakfast it's almost time for lunch! To fill in any of those gaps and prevent any deficiencies over time, a quick vitamin tablet is a no brainer really. If you still have leftover prenatal vitamins you can take these, but they aren't the best for long term maintenance as the iron and folic acid is higher than you need when you're not pregnant. I've started taking a women’s multi now, and would recommend looking for one for your needs and age group. Women's menopause or 60+ vitamins for example will have the right formulation for your needs at this stage. If you're after something general then look for one that includes B vitamins for energy, antioxidants like vitamin C and E for cell repair, and minerals such as zinc, selenium and iodine that support hormones and the immune system. 

Speaking of iron, this is important to get right. It's not one to guess at though because too much is also problematic! So ask your GP for a blood test first. If your levels are extremely low you might need an iron infusion which is done with an IV, otherwise a short course of prescribed iron tablets will do the trick. If your levels are normal but in the lower range, you could take some over the counter iron pills for a short amount of time just to improve your reserves. If you have heavy periods, a low iron diet or are just more prone to anemia (some people are) then low iron is more likely. If you’re supplementing iron, look for gentler forms like bisglycinate, take it with vitamin C for absorption, and avoid tea or coffee an hour either side. B12 is another one to keep on the radar. It supports red blood cell formation and helps with concentration and mood. If you’re often foggy, irritable or just running on empty, it’s worth having checked, especially if you eat little or no animal protein.

Here in the UK, there just isn’t enough sun for most of the year (we've had nothing but cloud and grey days the majority of the school summer holiday so far, so annoying). So supplementation is recommended for adults, particularly if you're woman who's recovering from pregnancy. Vitamin D does more than people realise- it supports the immune system, helps regulate mood, and protects bones and teeth by allowing the body to use calcium properly. You might find you're more run down, and your mood feels flatter if you skip it and of course mood is so important when you're postpartum. Adding vitamin K2 alongside vitamin D helps guide calcium into bones rather than soft tissue, which is especially important for long term bone health. Calcium citrate supplements are a form of calcium and are easier for the body to absorb than some other types, you can get them from health and nutrition websites like Just Vitamins. It’s gentle on the stomach too so wont cause digestive upsets. 

Those foggy days where everything feels heavier aren’t unusual after having a baby. Omega 3s, especially DHA, play a big role in brain health, memory and even joint comfort. Oily fish like salmon, mackerel and sardines are the best food sources, but if you’re not eating them twice a week, a supplement is worth considering. I have to admit it's not my favourite food and I eat way less fish than I probably should so this is essential for me. My older child is the same and really isn't a fan, so I've bought kids omega gummies which go down a treat every morning.  Choline is less well known but just as important, it supports the liver and nervous system and is also helpful for brain function. Eggs are a great way to get enough of this. 

Postpartum stress and broken sleep are a rough combination. If you’re struggling with restless legs, tight shoulders, or a racing mind at bedtime, magnesium is worth trying. It can also be found naturally in foods like pumpkin seeds, almonds and leafy greens, but supplementation is a simple way to make sure you’re getting enough. Make sure you go with the 'glycinate' or 'citrate' versions rather than magnesium oxide, it's gentler and more easily absorbed. It's not the easiest to find as many of the cheaper versions especially are magnesium oxide, but is well worth getting right. Magnesium and selenium are also good for thyroid function, and this is something that can suffer when you're postpartum and cause a whole host of its own issues. Ask your doctor for a thyroid test if you have any suspicions of this as it's so common. 

Once the newborn months are behind you, the recovery process starts to blend into 'future proofing'. Vitamins aren’t just about plugging the gaps you have right now, they also support bone density, thyroid health, and energy stores that will matter years down the line. Have your doctor do a blood test to check your levels, even if it's all normal it gives you a good baseline to see if things change a year or two down the line. As mums we're incredibly valuable, we need to be healthy as our kids need us. So it's important to take the time to think about these things to keep our health as good as it can be.