The Best Supplements for Postpartum Recovery: My Must-Have Guide

Here are my must-have postpartum supplements that have made a huge difference in my recovery journey — plus research on why they’re helpful. I hope it blesses you Mama!

1. Prenatal – Continued Support for Healing

Even after birth, a quality prenatal vitamin is crucial for replenishing nutrients lost during pregnancy and delivery. Your body’s demand for vitamins and minerals remains high while you're recovering and especially if you add breastfeeding on top of it.

Key Benefits:

• Supports tissue repair and wound healing

• Replenishes essential nutrients like iron, calcium, and folate

• Helps sustain energy levels during postpartum fatigue

My Favorite Brands:
🔹 Dr. Green Mom (discount code: holisticheidi10)
🔹 Seeking Health (discount code: heidip10)

🔎 Research Insight: Studies show that continuing prenatal vitamins postpartum can reduce fatigue, improve iron levels, and support faster recovery. (Source)

2. Fish Oil – Brain/Mood Support & is Anti-Inflammatory

Fish oil is rich in DHA and EPA, two omega-3 fatty acids vital for brain function, reducing inflammation, and supporting mood stability.

Key Benefits:

• Supports healthy brain function (for both mom and baby if breastfeeding)

• Helps reduce postpartum anxiety and depression symptoms

• Supports cardiovascular and joint health

My Favorite Brand:
🔹 Seeking Health (discount code: heidip10)

🔎 Research Insight: Omega-3 fatty acids have been linked to improved mood and reduced risk of postpartum depression. (Source)

3. Multi-organs – Helps Replenish Nutrients

Organ supplements are nature’s multivitamin, packed with bioavailable vitamins, minerals, and amino acids that are essential for postpartum recovery. Back in the hunter gathering days, the hunters would save the organs for the pregnant and postpartum women because they were the most nutrient dense part of the animal.

Key Benefits:

• Replenishes iron, B vitamins, and other critical nutrients

• Supports energy, metabolism, and immune function

My Favorite Brands:
🔹 Ancestral Health (discount code: Heidi10)
🔹 Perfect Supplements (discount code: holisticheidi10)

🔎 Research Insight: Organ meats are known for being one of the richest sources of highly absorbable nutrients, ideal for rebuilding after childbirth.

4. Collagen – Hair, Skin, and Joint Repair

Collagen is a game-changer for postpartum recovery as it supports tissue repair, skin elasticity, and joint health — all crucial after delivery. It can also help with postpartum hair loss.

Key Benefits:

• Supports skin healing for both vaginal tearing or c-section wound healing

• Strengthens hair and nails

• Helps reduce joint pain and stiffness

My Favorite Brands:
🔹 Perfect Supplements Collagen Powder (discount code: holisticheidi10)
🔹 Olive Tree People I66

🔎 Research Insight: Collagen peptides have been shown to improve skin elasticity, hydration, and overall tissue repair. (Source)

5. Magnesium – Sleep & Hormone Balance

Magnesium is essential for calming the nervous system, supporting restful sleep, and balancing hormones — all crucial during postpartum recovery. There are a ton of different forms of magnesium and each form can help different things like magnesium glycinate can be more helpful for relaxation and magnesium citrate can be more helpful for constipation. I wrote a much more in depth blog post on the different forms of magnesium here if you want to read it to help you decide what form you might benefit from the most.

Key Benefits:

• Eases muscle tension and supports relaxation

• Balances hormones to reduce mood swings

• Helps regulate digestion and reduce constipation which can be common immediately post partum

My Favorite Brands:
🔹 Pure Encapsulations (20% off through my Fullscript link here)
🔹 Cymbiotika Liposomal Magnesium L-Threonate (15-20% off with my link here)

🔎 Research Insight: Studies show that magnesium deficiency can contribute to postpartum fatigue and insomnia. (Source)

6. Vitamin C – Healing & Immune Support

Vitamin C plays a key role in wound healing, collagen production, and immune defense.

Key Benefits:

• Supports tissue repair after birth

• Strengthens immune function (important during recovery)

• Enhances iron absorption when paired with iron supplements

My Favorite Brand:
🔹 Cymbiotika liposomal Vitamin C (15-20% off through my link here)
🔹 Dr Mercola Liposomal Vitamin C (20% off through my Fullscript link)

🔎 Research Insight: Vitamin C has been shown to reduce oxidative stress and improve postpartum recovery. (Source)

7. Astragalus – Immune & Stress Support

Astragalus is a powerful adaptogenic herb known for boosting immunity and improving resilience to stress. Adaptogens help your body adapt to stress better.

Key Benefits:

• Supports immune function during the postpartum period

• Helps the body adapt to physical and emotional stress

My Favorite Brand:
🔹 Mary Ruth Organics (20% off code: mroheidip20)

🔎 Research Insight: Astragalus has been traditionally used to support immune function and reduce fatigue in postpartum women. (Source)

Nourish Your Body, Nurture Your Recovery

Postpartum is a time when your body craves nourishment and support. These supplements have been key to my recovery — helping me regain energy, balance my hormones, and feel my best especially after those long sleepless night. 💕

NOTE: All of the brands I shared above are all brands I use and love and thus have partnered with the companies to get you the best price on their products. If you decide to use my link I may earn a small commission or product credit. By no means feel obligated to use my link.