Nutritional Requirements for Busy New Mums

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Being a new mum is an exhilarating yet demanding journey. Balancing the care of a newborn while recovering from childbirth and managing your own health can be overwhelming.

Proper nutrition is crucial during this period to support recovery, enhance energy levels, and, for those who choose, to aid breastfeeding. 

Let's explore some key nutrients, vitamins and minerals and how they can support a busy mum, recovering from birth with a newborn!

Key Nutrients, Vitamins, and Minerals


Iron plays a vital role in replenishing lost blood during childbirth and preventing anaemia, which is common in new mums. Iron supports energy levels and overall wellbeing, helping you feel more capable of handling the demands of motherhood.

Sources: Red meat, spinach, fortified cereals, beans, and lentils.

Iron-rich foods are especially important for those who experienced significant blood loss during delivery. Including these foods in your diet can help you recover more quickly and maintain the energy needed to care for your newborn.

Spinach is a source of iron


Calcium is crucial for maintaining bone health, particularly during breastfeeding, as your body needs to ensure both you and your baby receive sufficient calcium. Without adequate calcium intake, your body may leach calcium from your bones, leading to decreased bone density.

Sources: Dairy products, fortified plant-based milks, leafy green vegetables, almonds, and tofu.

Incorporating calcium-rich foods into your diet helps prevent bone density loss and supports the development of strong bones and teeth in your baby.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for your baby’s brain development and overall health. They also play a significant role in reducing inflammation and supporting your mental health, which can be particularly beneficial in managing postpartum mood swings and depression.

Sources: Fatty fish like salmon, flaxseeds, chia seeds, and walnuts.

Including omega-3 fatty acids in your diet can enhance cognitive development in your baby and help you maintain a positive mental outlook during the postnatal period.

Vitamin D

Vitamin D is vital for immune function, bone health, and mood regulation. It enhances calcium absorption, which is essential for maintaining strong bones for both you and your baby. We recommend Zita West Vitamin D Spray, which delivers 1000iu of vitamin D3 per spray.

Sources: Sunlight exposure, fortified foods, fatty fish, and supplements.

Ensuring adequate vitamin D intake helps support your immune system and can help prevent postpartum depression, contributing to your overall wellbeing.


Protein is necessary for tissue repair, muscle health, and supporting milk production in breastfeeding mums. It's vital for recovering from the physical demands of childbirth and maintaining muscle strength.

Sources: Lean meats, poultry, fish, dairy, eggs, legumes, nuts, and seeds.

Consuming protein-rich foods aids in postpartum recovery, especially for those recovering from a C-section, and supports the increased energy needs of new mums.


Fibre is essential for digestive health and can help alleviate postpartum constipation, a common issue among new mums. Friend of Zita West Products and founder of The Ribbon Box Eloise, can attest to this common but under-discussed issue. After having twins and recovering from a c-section she experienced debilitating constipation. 

Thankfully, upping her fibre intake and incorporating our Psyllium Husk supplement helped to provide some ease by regulating bowel movements and supporting overall digestive health. Juggling new born twins, as well as c-section recovery, constipation is not something that needs to be slowing down new parents!

Food Sources: Whole grains, fruits, vegetables, legumes, and nuts.

Vitamin C

Vitamin C is important for tissue repair, immune function, and enhancing iron absorption. It plays a crucial role in the healing of postpartum wounds and boosting the immune system.

Sources: Citrus fruits, strawberries, bell peppers, and broccoli.

Ensuring an adequate intake of vitamin C supports healing processes and helps reduce the risk of infections, keeping you healthier during the postpartum period.

Citrus fruits are a source of Vitamin C


Zinc is crucial for wound healing and immune function. It aids in the recovery process, particularly for those who have undergone a C-section.

Sources: Meat, shellfish, legumes, seeds, and nuts.

Including zinc-rich foods in your diet supports overall health and accelerates the healing of surgical wounds, ensuring a smoother recovery.

We recommend Zita West Revital Essence, which aids the normal functioning of the immune system with vitamin C, zinc, and vitamin D. The addition of iron, vitamin B12, and magnesium help reduce tiredness and fatigue, supporting you through birth and beyond. Plus, it is suitable for both formula-feeding and breastfeeding mothers - just two capsules a day fit easily into your busy schedule.

For breastfeeding mothers, it provides essential nutrients including calcium, choline, and iodine to support your growing infant.

We recommend Revital Essence For Busy New Mums

Maintaining a balanced diet rich in essential nutrients, vitamins, and minerals is crucial for new mums to support their health and wellbeing. Whether breastfeeding or focusing on postpartum recovery, ensuring an adequate intake of key nutrients can make a significant difference in managing the demands of motherhood and promoting optimal recovery. Always consult with a healthcare provider or a registered dietitian for personalised advice tailored to your specific needs.

Further reading

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