Caring for yourself can be a challenge when navigating postpartum depression (PPD), especially when it comes to nourishing your body. Not only has your entire schedule been rearranged around your baby, but you also may be dealing with powerful and difficult feelings. Making healthy food choices might not feel like a priority right now, but what you eat may play a key role in supporting your mental health.

Although no single diet is recommended for PPD, certain nutrients can help support your mental health in the postpartum period (the time after giving birth). Eating a diet high in these nutrients may help boost both your mental and physical health. A healthy diet can be part of a postpartum self-care plan to help improve your quality of life and well-being.

Nutrients That May Help With Postpartum Depression

Certain nutrients play a key role in mental health, especially in the postpartum period. You may want to try to boost your intake of foods that contain omega-3 fatty acids, as well as certain vitamins and minerals.

Omega-3 Fatty Acids

Many women in the U.S. don’t get enough omega-3 fatty acids during pregnancy, according to the U.S. Department of Veterans Affairs. Some research suggests that taking omega-3 supplements while pregnant may lower the risk of PPD. Scientists aren’t certain how omega-3s may help depression, but fatty acids may interact with brain chemicals linked to mood or help reduce inflammation that contributes to postpartum depression.

Omega-3s are found in foods such as:

• Fish, especially fatty fish like salmon or mackerel
• Plant oils, like sunflower oil and flaxseed oil
• Some nuts and seeds, like walnuts and flaxseed

Eggs, dairy products, and juices may be fortified with omega-3s. Some people also take omega-3 supplements, such as fish oil or krill oil. If you’re not getting enough omega-3s from food, supplements may help, but check with your doctor to make sure they’re safe for you and your baby.

B Vitamins

B vitamins, particularly folate (vitamin B9), may play a role in postpartum depression. Some studies have linked low folate levels with a higher risk of PPD. However, researchers don’t yet know if folate (or folic acid, another form of B9) or other B vitamins may help treat PPD. Low levels of vitamins B6 and B12 may also be connected to PPD, but more research is needed.

To make sure you’re getting enough B vitamins after childbirth, a supplement may help. Talk to your healthcare provider to find the right option for you. Eating a balanced diet including fruits, vegetables (especially leafy greens), nuts, whole grains, lean meats, and legumes (beans, lentils, and peas) can also help ensure you get plenty of B vitamins.

Vitamin D

Researchers have found that lower vitamin D levels may increase the risk of PPD. If you have a vitamin D deficiency, raising your levels may help improve your symptoms. However, it can be hard to get vitamin D through diet because only a few foods contain high amounts. These foods include:

• Red meat
• Egg yolks
• Oily fish like salmon or mackerel

Liver is also rich in vitamin D, but it’s not recommended during pregnancy. If you’re postpartum and considering eating liver, check with your doctor. You can also get vitamin D from fortified foods such as milk and cereals — check the Nutrition Facts label to be sure.

Your body can make vitamin D from sunlight, but in many places, there isn’t enough sunlight between October and March to meet your needs. If your vitamin D levels are low and sun exposure isn’t an option, your doctor may recommend a supplement.

Zinc

Low zinc levels may be linked with PPD, but research isn’t conclusive. Foods rich in zinc include oysters, beef, fish, and other seafood. You can also get this mineral from dairy products and eggs. Most people in the U.S. get enough zinc from food, but if you have concerns, check with your healthcare provider.

Iron

Iron may also play a role in PPD. Some studies suggest that anemia (low iron levels) could make PPD symptoms worse, but other research hasn’t found a clear link.

If you and your doctor decide you need more iron, try eating more red meat, oysters, beans, and seeds. Liver is also high in iron, but check with your doctor to see if it’s safe for you.

Blood Sugar and Postpartum Depression

If your body doesn’t properly process insulin (a hormone that helps you digest sugars) during pregnancy, your blood sugar can get too high, leading to gestational diabetes. This type of diabetes develops during pregnancy but usually goes away after birth. Having gestational diabetes may increase the risk of postpartum depression.

Even if your blood sugar goes back to normal after you give birth, eating in a way that stabilizes it can be helpful. Focus on getting enough protein while limiting sugary foods and drinks, as well as white breads and pasta, which can cause blood sugar to spike. Getting enough fiber is also important because it helps slow how quickly your body absorbs sugar.

Meat, fish, eggs, dairy, nuts, and tofu all supply your body with protein. Fiber-rich foods include whole grains, vegetables, fruits, seeds, and nuts. Healthy fats — found in nuts, seeds, avocados, olive oil, and fatty fish — also help slow digestion and sugar absorption.

Professional Nutrition Help for Postpartum Depression

You don’t have to figure out postpartum nutrition on your own when living with PPD. Your obstetrician, women’s health doctor, or primary care doctor can refer you to a registered dietitian who specializes in postpartum health. They can help you create a nutrition plan to support your mental health.

Your healthcare professional or dietitian may suggest an eating plan that includes a balance of the healthy foods discussed here, like the Mediterranean diet. They may help you combine your diet with an exercise plan — regular physical activity may further support your mental health. They might also recommend consuming more probiotics and fiber to support your gut and brain health.

Other nutrition resources are also available to help you during the postpartum period and if you have PPD. Ask your healthcare provider about options that may be right for you.

Find Your Team

MyDepressionTeam is the social network for people living with all types of depression, including postpartum depression, and their loved ones. Members come together to ask questions, offer support and advice, and share their stories with others who understand life with PPD.

Did you know about the risk factors for postpartum depression before your baby was born? Do you have any advice for others managing these risks? Share your experience, or start a conversation by posting on your Activities page.