You’ve just brought a human into the world.
You’re healing. Bleeding. Leaking. Exhausted. Maybe still nauseous. Definitely depleted.

Your body doesn’t need an unappetizing, synthetic pill right now. It needs real food. Real protein. Real replenishment.

And the truth is, what your body craves postpartum—what it’s actually asking for—goes way beyond the tiny micrograms listed on the back of a traditional supplement bottle.

Let’s break down the nutrients that matter most in the fourth trimester—and why real food delivery systems (like a protein-rich vitamin bar) might work better than pills ever could.

1. Choline – The Underdog Brain Nutrient

Choline is a critical nutrient for postpartum recovery, milk production, and your baby’s developing brain—but 90% of women don’t get enough.

It helps rebuild cell membranes, supports nervous system function, and is passed directly into breast milk to fuel your baby’s memory and learning capacity.

But here’s the catch: most postnatal multivitamins either leave it out or use a synthetic form like choline bitartrate, which isn’t well absorbed and may have undesirable side effects.

And food sources? One egg = ~147mg of choline.
You’d need about 6 whole eggs daily just to hit the recommended 450mg target.

Study spotlight: Choline levels in breast milk directly correlate with maternal intake. Powerful stuff. (Caudill et al., J Am Diet Assoc, 2009)

2. Iron – For Blood Loss, Brain Fog & Energy

You lose a lot of blood during delivery. Your iron stores? Likely drained.

Iron deficiency in postpartum moms is linked to:

• Fatigue and low energy
  
• Cognitive fog and poor mood
  
• Delayed healing and immune weakness
  
  

But iron supplements can be harsh on the stomach—and poorly absorbed without the right cofactors (like vitamin C and protein).

Food-based iron, especially paired with vitamin C and amino acids, tends to be better tolerated and more effective.

Study spotlight: A 2016 meta-analysis showed iron-deficient women saw greater improvements from iron-rich foods than from supplements alone. (Nutrients, 2016)

3. Protein – For Healing, Hormones & Milk Supply

Think of protein as the scaffolding your body uses to rebuild.

Postpartum, you need more protein than during pregnancy to:

• Heal tissues after birth or C-section
  
• Balance blood sugar and avoid energy crashes
  
• Support skin, hair, and nails
  
• Enrich your breast milk with amino acids like lysine and methionine
  
  

Most prenatals and postnatals don’t contain any protein. But without protein, many vitamins and minerals can’t be absorbed or used effectively—especially fat-soluble nutrients like A, D, E, and K.

Study spotlight: The RDA for lactating women is ~1.3g/kg of body weight, but newer research suggests you might need even more to fully support healing and breastfeeding demands. (J Nutr, 2020)

4. Magnesium – For Sleep, Mood & Muscle Repair

Your body just went through trauma. Magnesium calms the nervous system, aids in muscle recovery, and helps with sleep—a major deficit in early postpartum life.

It also plays a role in milk production and blood sugar regulation.

Bonus: Certain prebiotic fibers (like those in oats or chicory root) help increase magnesium absorption in the gut.

5. B Vitamins – For Energy & Brain Function

B6, B12, riboflavin, and folate all play a role in hormone regulation, energy metabolism, and cognitive function.

Postpartum depletion can lead to:

• Brain fog
  
• Irritability or anxiety
• Sleep disturbances
  
  

Many synthetic multis overload you with B12 (hello, neon yellow pee), but your body can’t actually use most of it unless it’s paired with protein and fat.

Real Food > Synthetic Pills

Your body doesn't just need vitamins. It needs them in context—with protein, fiber, and fats that help them get absorbed.

That’s why real food-based delivery systems (like our postnatal bar) can work better:

• No synthetic binders, fillers, or dyes
  
• No stomach-upsetting mega-doses
• Just nutrients your body can actually use
  
  

What to Look For in a Postnatal Supplement

Here’s your cheat sheet:

Final Word: Postpartum Recovery is a Nutrient Marathon

This isn’t about bouncing back.
It’s about rebuilding from the inside out—with the raw materials your body is truly craving.

Real protein. Real choline. Real iron. Real fat.
Not synthetic pills, powders, or gummy vitamins you pee out by 9am.