Postpartum fatigue is a common experience for new mothers, driven by factors such as sleep deprivation, hormonal shifts, inflammation, and mental health challenges. This condition can significantly impact mood, cognitive function, and overall well-being. A healthy diet plays a crucial role in managing postpartum fatigue by stabilizing energy levels and reducing inflammation. Let's explore dietary and lifestyle strategies to support postpartum fatigue and recovery after birth.

At Chiyo, we're here to support you in managing postpartum fatigue with our evidence-based Postpartum Restore Program, designed to nourish your body after birth.  Our postpartum nutrition program focuses on healing, rebuilding, and recovery, to make sure you can care for yourself and your baby during this important time. We focus on key nutrients like iron, vitamin C, lean proteins, fiber, and healthy fats to support hormone regulation, tissue repair, digestion, and lactation during the postpartum period.

What Is Postpartum Fatigue?

How is postpartum fatigue different from regular tiredness? Postpartum fatigue is more than just feeling tired. It is a persistent, sometimes overwhelming exhaustion that affects both physical and mental health that many women experience after childbirth. Postpartum fatigue may persist despite sleep and can interfere with daily functioning. It can result from sleep deprivation, postpartum hormonal fluctuations, and the physical and emotional demands of caring for a newborn. Postpartum fatigue can affect a mother's mood, cognitive function, and overall health, and make it challenging for a mother to care for their baby and perform daily tasks. [1]

Common symptoms and complication of postpartum fatigue include:

• Persistent tiredness and exhaustion 
• Low energy
• Sleep disturbances
• Mood changes
• Postpartum depression
• Difficulty concentrating
• Muscle soreness
• Headaches
• Emotional stress and anxiety

Causes of Postpartum Fatigue

• Inflammation: The activation of the body’s natural inflammatory response after birth may contribute to postpartum fatigue.
• Sleep disturbances: New mothers get poor-quality sleep due to caring for their baby, which can exacerbate postpartum fatigue.
• Depression and anxiety: Postpartum depression and anxiety can exacerbate postpartum fatigue and reduce overall energy levels. 
• Nutritional deficiencies: Low levels of iron, ferritin, vitamin D, and hemoglobin contribute to tiredness. 
• Physical and emotional stress: The challenges of childbirth and adjusting to motherhood can be draining and stressful. 
• Chronic conditions: Health issues like thyroid problems and anemia can contribute to postpartum fatigue. 
• Body composition: A higher body mass index (BMI) may be linked to postpartum fatigue due to extra physical strain and energy demands. 

[-2,10-16]

How long does postpartum fatigue last?

The duration of postpartum fatigue varies from person to person and specific factors can influence recovery time. For some, it can be intense fatigue for the first 6 to 12 weeks after childbirth, and for others it can take longer to recover.  

Nutritional Strategies to Combat Fatigue

A balanced diet of macronutrients and micronutrients can improve energy levels and support healthy eating.

Macronutrients: Carbohydrates

Complex carbohydrates and low glycemic index (GI) foods can help manage postpartum fatigue by supporting sleep, mood, and nutritional needs. Complex carbohydrates, which take longer to digest than simple sugars, provide a steady release of glucose into the bloodstream, helping maintain consistent energy throughout the day and preventing blood sugar crashes that worsen postpartum fatigue. Low-GI foods, including complex carbohydrates, help control blood sugar levels, reduce mood swings, and improve sleep. [17-20]

Examples of complex carbohydrates include:

• Fiber-rich whole grains: Oats, quinoa, and brown rice
• Legumes: Beans, lentils, white beans, and chickpeas
• Vegetables: Broccoli, spinach, kale, sweet potatoes, and carrots
• Low GI fruits: Apples, pears, and berries 

Macronutrients: Proteins

Protein fights postpartum fatigue by supporting muscle health, maintaining lean body mass, and improving energy levels. Getting enough protein is important for muscle repair, maintaining lean body mass, and recovery, which are especially important after childbirth. [21-22] Protein also plays a role in immune function–it regulates the immune response and reduces inflammation, which can contribute to postpartum fatigue. [23]

Sources of lean protein include:

• Lean poultry: Chicken and turkey 
• Low-mercury seafood: Salmon, trout, tilapia, and shrimp
• Legumes: Lentils, chickpeas, white beans, edamame, tofu
• Nuts/seeds: Almonds, peanuts, cashews, chia seeds 
• Eggs 

Macronutrients: Healthy fats

Healthy fats, especially omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can reduce inflammation, which contributes to postpartum fatigue. These fats support muscle repair, maintain lean body mass, and improve energy levels by lowering inflammation and improving metabolic function. [24-26]

Sources of healthy fats include:

• Salmon
• Mackerel
• Sardines
• Anchovies
• Flax seeds
• Chia seeds
• Walnuts 

Micronutrients: Iron

Iron helps manage postpartum fatigue by addressing iron deficiency and anemia, common causes of fatigue after childbirth. [27-29] Iron also supports the production of neurotransmitters, which affect mood and brain development and function. Increasing iron intake after birth can help improve symptoms of postpartum depression, enhance mental health, and reduce postpartum fatigue. [27]

Sources of iron include:

• Chicken, turkey, beef
• Liver
• Tofu
• Spinach, Swiss chard, kale
• White beans, lentils, peas, chickpeas 
• Pine nuts, cashews, almonds
• Pumpkin seeds
• Eggs 

Micronutrients: B vitamins

B vitamins are crucial for energy production and mental clarity. They help manage postpartum fatigue by supporting energy metabolism, red blood cell formation, and neurotransmitter production, which can affect mood, cognition, and fatigue. [33-34] In particular, vitamin B12 has been shown to improve fatigue symptoms in postpartum women. [32-33]

Sources of B vitamins include:

• Whole grains: Brown rice, oats, quinoa
• Lean poultry: Chicken and turkey
• Legumes: Beans, lentils, chickpeas, white beans 
• Leafy green vegetables: Spinach, Swiss chard, kale

 Micronutrients: Magnesium 

Magnesium helps manage postpartum fatigue by supporting energy metabolism, muscle function, and neurotransmitter production. It also has anti-inflammatory effects that contribute to fatigue. [34-36]

Sources of magnesium include:

• Leafy green vegetables: Spinach, Swiss chard, kale
• Nuts/seeds: Almonds, cashews, pumpkin seeds
• Whole grains: Brown rice and quinoa 

The Gut-Brain Connection

Probiotics and prebiotics can reduce postpartum fatigue by supporting gut health. Probiotics influence the gut-brain axis, which can improve mood and reduce symptoms of postpartum depression and anxiety. They also balance gut bacteria, strengthen the metabolism, and lower inflammation, to further improve symptoms of fatigue. [37-38] 

Prebiotics, like galacto-oligosaccharides (GOS) and fructo-oligosaccharides (FOS), provide nourishment for probiotics and support the growth of beneficial gut bacteria. Incorporating probiotics from fermented foods like yogurt and kimchi, and prebiotics from fiber-rich foods like fruits, vegetables, and whole grains, can support digestion, mood, and energy levels. 

Hydration

Hydration is an often overlooked factor of energy maintenance. Dehydration can exacerbate postpartum fatigue by impairing cognitive function, mood, and physical performance.

Drinking enough water supports metabolism by transporting nutrients and removing waste. Aim for around 2.7 liters of water per day, including herbal teas and low-sodium broths, and eat hydrating foods like whole fruits and vegetables.

At Chiyo, we're here to support you in managing postpartum fatigue with our evidence-based Postpartum Restore Program, designed to nourish your body after birth.  Our meal plan focuses on healing, rebuilding, and recovery, to make sure you can care for yourself and your baby during this important time. 

If you're not interested in a full meal program, Chiyo's First 40 Days Broth & Tonic Bundle can support menstrual health, tissue repair, and balanced energy and mood. Our medicinal herbs are infused into beef bone broth to provide nourishment and hydration during recovery. 

FAQs

What is postpartum fatigue?

Postpartum fatigue refers to the persistent and often overwhelming tiredness that many women experience after childbirth. This fatigue can be influenced by several factors, including sleep deprivation, hormonal changes, and the demands of caring for a newborn.

What are common symptoms of postpartum fatigue?

Common symptoms of postpartum fatigue include persistent tiredness and low energy levels, which are often exacerbated by sleep disturbances and the physical demands of newborn care. Many women also experience mood changes, such as irritability and depressive symptoms. Difficulty concentrating and impaired decision-making are frequently reported, along with physical symptoms like muscle soreness and headaches. Additionally, increased emotional stress and anxiety are common during this time, contributing to the overall sense of fatigue.

How does inflammation contribute to postpartum fatigue?

Inflammation plays a significant role in postpartum fatigue. Elevated cytokine levels, which are pro-inflammatory proteins, can interfere with cellular energy metabolism. In postpartum women, higher cytokine levels have been associated with fatigue, stress, and depressive symptoms. This interference can lead to reduced energy availability, making fatigue feel even more debilitating.

What other factors can exacerbate postpartum fatigue?

In addition to inflammation, several other factors can exacerbate postpartum fatigue. Sleep disturbances, particularly poor sleep quality and reduced sleep duration due to infant care, are significant contributors. Mental health issues such as postpartum depression and anxiety can also worsen feelings of tiredness. Nutritional deficiencies, especially low levels of iron and B vitamins, are linked to increased fatigue. Moreover, the physical and emotional stress of adjusting to new motherhood, along with any chronic health conditions like thyroid dysfunction or anemia, can further intensify fatigue.

What nutritional strategies can help combat postpartum fatigue?

To combat postpartum fatigue, focusing on balanced macronutrients and antioxidant-rich foods is crucial. Carbohydrates, particularly complex carbohydrates and low glycemic index (GI) foods, can provide sustained energy by maintaining stable blood sugar levels. Proteins are important for muscle repair and recovery, supporting overall energy levels. Healthy fats, especially omega-3 fatty acids, can help reduce inflammation, which may contribute to fatigue.

Which vitamins and minerals are important for managing postpartum fatigue?

Several vitamins and minerals play a vital role in managing postpartum fatigue. Iron is essential for the production of hemoglobin, which carries oxygen to tissues, making adequate iron intake crucial for energy production. B vitamins are important for energy metabolism and neurotransmitter synthesis, helping to maintain energy levels and reduce fatigue. Magnesium also supports energy metabolism and has anti-inflammatory properties, which can be particularly relevant in the postpartum period.

How does hydration affect postpartum fatigue?

Hydration is an often-overlooked element in managing postpartum fatigue. Dehydration can impair cognitive function, mood, and physical performance, making fatigue feel worse. Staying well-hydrated supports metabolic processes by facilitating nutrient transport and flushing out waste products. It is recommended to aim for about 2.7 liters of water per day.

What practical tips can help with nutrition during the postpartum period?

There are several practical tips that can aid in maintaining proper nutrition during the postpartum period. Meal planning in advance can ensure that new mothers have access to nutritious foods without the stress of daily cooking. Keeping easy, healthy snacks on hand, such as nuts or hard-boiled eggs, can provide quick energy boosts. Additionally, listening to the body’s hunger cues and eating when hungry can help ensure that nutritional needs are met.

How can gut health influence postpartum fatigue?

Gut health significantly impacts postpartum fatigue. A healthy gut can help improve mood and reduce symptoms of postpartum depression, which indirectly alleviates fatigue. Incorporating probiotics from fermented foods and prebiotics from fiber-rich foods into the diet can support gut health and overall well-being.

What role does mental health play in postpartum fatigue?

Mental health plays a critical role in postpartum fatigue. Postpartum depression and anxiety are strongly associated with increased fatigue levels. Addressing mental health through proper nutrition and self-care can help improve energy levels and overall quality of life during this challenging time.