Looking for the best postpartum supplements to support mood and hormone balance? Start with a food-first approach, then layer in strategic, bioavailable support for deeper recovery and long-term balance. Learn from Dr. Kayla — holistic doctor of physical therapy and mama of four — as she shares practical guidance to nourish your body and feel more like yourself again after birth.
EPISODE 48 | HOLISTICALLY WELL PODCAST — POSTPARTUM HORMONE BALANCE: FOOD FIRST, SUPPLEMENTS SECOND (WHAT YOU ACTUALLY NEED AFTER BIRTH)
Whether you learn best by listening, reading, or watching, there is something for you! You can catch the audio version on the Holistically Well Podcast—available on all your favorite platforms!
Holistically Well Podcast on Apple | Episode 48
Holistically Well Podcast on Spotify | Episode 48
Holistically Well Podcast on YouTube | Episode 48
KEY EPISODE TAKEAWAYS
💛 Food first. Supplements second
🥩 Protein + minerals stabilize postpartum mood
💊 Choose bioavailable, simple postpartum support
🧠 Blood sugar and thyroid impact hormones
Postpartum Nutrition for Mood
Before we talk about supplements, we need to talk about nourishment! Postpartum hormone health is built on:
1. Adequate Calories
Undereating is one of the fastest ways to destabilize postpartum mood.
2. Protein (Non-Negotiable)
A simple framework:
Aim for 1 gram of protein per pound of ideal body weight.
Protein stabilizes blood sugar, supports neurotransmitter production, and reduces mood crashes. I always have these snacks on hand.
3. Healthy Fats
Hormones are built from fat! Here are a few simple additions:
- Extra virgin olive oil
- Coconut oil
- Avocados
- Grass-fed, grass-finished meats
- Whole-fat dairy (if tolerated)
4. Warm, Easy-to-Digest Meals
In the first 4–8 weeks postpartum:
- Soups
- Stews
- Bone broth
- Slow-cooked meats
Warm nourishment supports digestion and nervous system regulation. One simple way to deepen the nutrient density of these meals is by incorporating organ meats — and it doesn’t have to feel intimidating or complicated. Instead of reinventing what you’re cooking, you can gently layer them into dishes you’re already making.
That’s why I love using the Zesty Garlic seasoning from Pluck (and somehow it’s my kids’ favorite too). It allows for that “microdose” approach to organ meats, adding a rich source of bioavailable nutrients in a way that feels effortless and actually enjoyable.
Inside my comprehensive Postpartum Program, I share even more practical, real-life strategies like this to help you feel nourished and truly thrive in your recovery!
Why Postpartum Mood and Hormones Feel So Unstable
One of the most common questions I receive over on Instagram is: “What are the best postpartum supplements for mood and hormones?” It’s usually followed up by “Do I actually need them?” or “Should I just focus on food?”
The honest answer is this… food first with strategic supplementation second. Simplicity always!
As a holistic orthopedic and pelvic floor Doctor of Physical Therapy and a mom of four, this is the lens I use personally and clinically. This is educational, not individual medical advice — always consult your provider for personalized guidance.
But let’s talk about what actually matters.
The postpartum period is the greatest hormonal shift a woman will ever experience. After birth:
- Estrogen and progesterone drop rapidly
- Prolactin rises to support milk production
- Cortisol fluctuates due to sleep deprivation and stress
- Your body is healing tissue, rebuilding blood supply, and adapting to a new rhythm
Postpartum hormone balance is not about “fixing” hormones. It’s about supporting the systems that regulate them — your nervous system, thyroid, adrenals, blood sugar, and mineral stores.
When those are supported, mood stabilizes more naturally.
Top Postpartum Supplements for Mood Support and Hormones
Rather than listing dozens of trendy products, focus on categories!
1. A High-Quality, Bioavailable Prenatal
Yes — continue your prenatal postpartum.
Look for:
- Folate or methylfolate (not folic acid)
- Adequate choline
- No synthetic fillers
This supports:
- Hormone regulation
- Thyroid function
- Nervous system stability
2. Blood-Building Support
After birth, rebuilding blood supply is essential for energy and mood.
This may include:
- Iron (if indicated by labs)
- Chlorophyll (short-term support)
- Nutrient-dense foods like liver
Low iron is strongly correlated with postpartum fatigue and mood disturbances.
3. Mineral Support (Especially While Breastfeeding)
Breastfeeding is mineral-depleting.
Focus on:
- Magnesium
- Iodine (from food sources like seaweed)
- Selenium (Brazil nuts)
- Zinc
Minerals are foundational for:
- Thyroid function
- Nervous system regulation
- Stable mood
4. Protein Support
If you struggle to meet protein goals through food alone, a high-quality protein powder can help stabilize mood and blood sugar.
Blood sugar crashes are often mistaken for “hormone imbalance.”
5. Collagen Support
Collagen can assist with:
- Connective tissue repair
- Gut support
- Skin and tissue healing
While not directly a “mood supplement,” tissue healing reduces overall system stress.
How to Know If Your Supplements Are Helping
Signs your postpartum supplement routine is working:
- Steadier energy
- Fewer blood sugar crashes
- Improved digestion
- Better resilience to sleep disruption
- More emotional steadiness
Hormones respond to consistency — often over 8–12 weeks, not overnight.
Want My Go-To Postpartum Supplement List?
DM me “SUPPS” on Instagram and I’ll send her trusted postpartum list directly to you!
Connect here: @drkaylaborchers
Ready for a Step-by-Step Plan?
Use code POD20 for 20% off Dr. Kayla’s comprehensive Holistically Well Postpartum Program.
JOIN HERE: (insert link)
If this helped you, share it with a mama who is wondering:
“Do I really need postpartum supplements for mood and hormones?”
Because sometimes the answer isn’t more.
It’s just better support — done wisely.
