Postnatal Depletion: What It Is and How to Recover
There’s no doubt that having a baby is one of life’s most incredible experiences.
But let’s be real - as amazing as it all is - pregnancy, birth, and caring for a newborn is a tough gig.
Feeling exhausted, drained and just not yourself is common even months after having a baby (or maybe even years!).
But it’s important not to just dismiss this as part of ‘mom life’. These could be symptoms of something known as postnatal depletion.
Let’s take a look at what postnatal depletion is, why it happens, and most importantly, how you can recover.
What is Postnatal Depletion?
Postnatal depletion (aka postpartum depletion) is a term used to describe the physical, mental, and emotional depletion many mothers experience after having a baby.
The term was coined by Dr Oscar Serrallach, A GP who specializes in postpartum care.
It’s not just regular tiredness—it’s described as deep, long-lasting exhaustion that can affect your energy, mood, brain function, and even immunity.
While it’s most common in the first year postpartum, it’s been suggested that postnatal depletion can last up to seven years if it’s not adequately addressed.
If this is the case, some mothers could still be feeling the effects when their child starts school!
Why Does Postnatal Depletion Happen?
Growing a baby is no small task.
Your body prioritizes your baby’s needs over your own, meaning it will pull from your own nutrient stores to support your little one.
This can leave you nutritionally depleted even before you give birth.
Then, after birth, the demands keep piling on:
Breastfeeding: If you’re breastfeeding, you’re literally giving away nutrients every time your baby feeds.
Sleep deprivation: Your body needs deep rest to recover, but that’s easier said than done when you’ve got a newborn waking at all hours of the night demanding to be fed!
The mental load: The emotional and mental energy required to care for a baby is massive. Adjusting to this new phase and a very different life as a parent can also be an emotional rollercoaster.
Lack of support & unrealistic expectations: Society often expects moms to “bounce back” when they actually need lots of rest, care and nourishment - just like their babies!
The combination of nutrient depletion, hormonal changes, sleep deprivation and chronic stress can leave mothers feeling completely drained.
What Does the Research Say About Postnatal Depletion?
While postnatal depletion isn’t a formally recognized medical diagnosis, research supports the idea that many women experience long-term nutrient deficiencies after childbirth.
Key research findings:
Studies show that iron, zinc, vitamin D, choline, omega-3s, and B12 are commonly low in postpartum women, especially those who are breastfeeding.
Research has linked low omega-3 levels to postnatal mood disorders, including postpartum depression and anxiety.
Chronic sleep deprivation has been found to increase inflammation, impair cognitive function, and disrupt hormone balance.
Postpartum thyroid dysfunction is common, especially in the first year after birth, and can contribute to fatigue and mood changes.
A study looking at postnatal fatigue reported that support from a partner or family was the strongest factor in protection against postnatal fatigue.
Basically, science backs up what many moms feel—postnatal depletion is very real, and it needs to be addressed.
The Role of Nutrition in Postnatal Depletion
Nutritious food is one of the most powerful tools for postnatal recovery.
The right nutrients can help restore depleted stores, balance hormones, improve mood, and boost energy.
Key Nutrients for Postnatal Recovery
Iron – Supports energy, prevents fatigue (found in red meat, poultry, fish, beans and legumes, nuts and seeds, tofu and leafy greens)
Omega-3s – Essential for brain function & mood (found in oily fish such as salmon, walnuts, flaxseeds and chia seeds)
Choline – Important for brain health & memory (found in eggs, liver, salmon, legumes and cruciferous vegetables such as broccoli and Brussels sprouts)
Vitamin D – Supports immune function & mood (we get most of our vitamin D from exposure to sunlight, but you may also need a supplement)
Healthy fats – Supports hormone balance (found in avocados, nuts, olive oil)
Protein – Essential for muscle repair (found in meat, poultry, fish, eggs, chicken, tofu, beans and legumes, nuts and seeds and dairy products such as milk and yogurt)
Including protein, healthy fats, fiber, and nutrient-dense foods at every meal (or most meals at least!) can make a huge difference.
What Can You Do If You Think You Have Postnatal Depletion?
If you’re reading this thinking, ‘this is me’, here are some steps to start feeling better:
1. See your doctor
It’s important to see your doctor first and have a full check-up to rule out other health issues.
If you're feeling run down and suspect postnatal depletion, it's always a good idea to check in with your doctor—especially since some symptoms can overlap with postpartum depression, and getting the right support is key.
2. Prioritize Nutrient-Dense Foods
Focus on real, whole foods with plenty of protein, iron, healthy fats, and fiber.
Some quick & easy postpartum meal ideas:
A smoothie with protein, healthy fats (nut butter), and greens
Scrambled eggs with avocado and whole-grain toast
Sheet-pan salmon with roasted sweet potatoes and greens
See My list of 25 Nourishing Postpartum Meals for New Moms
3. Support Your Gut Health
A healthy gut is essential for nutrient absorption and optimal immune function.
Eat a diet that includes a variety of different plant foods - fruit, vegetables, legumes, whole grains, nuts and seeds - and probiotic foods such as yogurt and kefir
4. Stay Hydrated
Dehydration can worsen fatigue, so aim for at least 2 liters of water per day, especially if you’re breastfeeding.
5. Consider Supplements
If you’re struggling to get enough nutrients from food alone, a high-quality postpartum multivitamin with iron, omega-3s, vitamin D, and B vitamins can help.
Speak to your doctor before taking any supplements.
6. Get More Rest (Even in Small Ways!)
I know—telling a new mom to "sleep more" is laughable (and also slightly irritating!).
But early bedtimes, short naps during the day or even just resting when your baby naps can help.
Prioritizing sleep - even if it's broken sleep - is key.
7. Regulate Your Nervous System
Practices such as guided meditation and yoga can help to regulate your nervous system and allow you to feel calmer and more yourself.
They might feel like the last thing you have time for right now, but every bit helps - even if it’s just 10 minutes a day.
8. Don’t Try To Do It Alone
We weren’t meant to do this alone.
Ask for help, whether it’s meal prep, babysitting or just emotional support from friends, family, or a postpartum health professional.
After all, it takes a village right?!
The Bottom Line
Postnatal depletion is real, but it doesn’t have to last forever.
By nourishing your body, prioritizing key nutrients, getting rest where you can, and asking for support, you can start feeling more like yourself again.
If you’re struggling, reach out to a health professional or dietitian (like me!) to guide you through postpartum recovery with a personalized nutrition plan.
Feeling exhausted and overwhelmed all the time isn’t how this was meant to be. You deserve to feel energized and well. In fact, your baby and your family depend on you to!
