Postpartum depression (PPD) is a condition that can severely affect your ability to care for your baby and manage day-to-day activities. Sometimes, you may hear about dietary supplements as a potential way to reduce the risk of PPD, or you may wonder about the best vitamins for PPD. Although some evidence shows that dietary supplements may help relieve symptoms of PPD, research about the benefits of supplements for PPD is limited and inconclusive.

If you’re experiencing symptoms of PPD, such as trouble sleeping, changes in appetite, mood swings, and overwhelming feelings of sadness, hopelessness, or anxiety, be sure to talk to your doctor. While most discussion of PPD addresses new mothers, it can also affect fathers and nonbirthing parents, people who have lost a pregnancy due to miscarriage or stillbirth, and parents who identify as nonbinary or transgender.

Several supplements have been linked to the treatment of PPD, including omega-3 fatty acids, vitamin D, B vitamins such as folate, and iron. Always discuss supplements with your doctor or dietitian before taking them. Some supplements can cause unwanted side effects and may interact poorly with other medications you’re taking. If your doctor recommends supplements for your PPD, they can advise you on the dosage that’s appropriate for you.

Here’s more on what research says about dietary supplements for PPD that you can discuss in more detail with your doctor.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients. They’re a type of polyunsaturated fat that help your body’s cells keep their shape and work properly, provide energy for the body, and support cardiovascular (heart and blood) and endocrine (hormonal) systems. Omega-3 fatty acids are found in high concentrations in the brain and eyes.

Omega-3 fatty acid supplements are effective for some people with major depressive disorder (clinical depression or major depression). Several studies show that omega-3 supplements can help relieve depression symptoms in people with mild or moderate PPD — sometimes in just eight weeks or less.

Omega-3 fatty acids are available as a supplement, often known as fish oil, cod liver oil, or marine algae oil. They are also found in foods such as fatty fish like mackerel, salmon, and herring, and ground flaxseed, chia seeds, walnuts, and edamame.

Vitamin D

Research has shown that low levels of vitamin D are linked to PPD. In a large study with almost 8,500 participants, low levels of vitamin D were associated with an increased risk of PPD, suggesting vitamin D supplementation may be beneficial during and after pregnancy. Still, the researchers cautioned that more studies are needed to better understand the relationship between vitamin D and PPD.

Vitamin D is necessary for cellular functions throughout the body, including brain activity, and it has neuroprotective properties, which means it protects nerve cells. However, too much vitamin D can cause a range of potential side effects, including nausea and vomiting, confusion, heart problems, and kidney stones. It is also linked to poor interactions with some medications.

Foods such as fatty fish, fish liver oil, beef liver, egg yolks, and cheese contain some vitamin D. Sunlight helps your body produce vitamin D, and for many people, it’s their main source. Some foods, such as some cereals, orange juice, milk, and alternative milk products are fortified with vitamin D. Many people have low levels of vitamin D due to a lack of sun exposure. People with darker skin absorb less vitamin D from the sun.

Getting too much sun can be harmful to your skin. Your healthcare provider can advise you on whether you need to take vitamin D.

B Vitamins

Some B vitamins are associated with relieving PPD symptoms, including folate, B6, and B12. Folate — also known as folic acid in its synthetic form — is a B vitamin that is an essential nutrient during pregnancy because it helps prevent birth defects in the brain and spinal cord. B vitamins help the body make energy from food and are found in foods such as meat, poultry, dairy products, eggs, and leafy green vegetables. Some breads and cereals are fortified with B vitamins.

Research has not yet shown whether B vitamins, including folate, are effective in relieving PPD. In one small study, vitamin B6 was shown to reduce PPD symptoms. But another larger study found that folate, vitamin B6, and vitamin B12 did not reduce the risk of PPD when taken either before or during pregnancy.

Iron

The body needs iron to make hemoglobin, a protein in red blood cells that provides oxygen to organs and tissues. Iron also helps your body make certain hormones. It’s found in foods such as meat, poultry, seafood, spinach, various legumes, nuts, and dried fruits.

An iron deficiency can cause anemia, with symptoms such as fatigue and low energy levels, weakness, and rapid heart rate. According to the journal Anemia, iron deficiency is common in women both during and after pregnancy due to changes in the body.

In one review of studies in the Journal of Psychosomatic Obstetrics & Gynecology, researchers determined that an iron deficiency and anemia may contribute to PPD. The study found that women with anemia had a higher risk of PPD, and iron supplementation decreased that risk when taken postpartum. Another study with animals indicated that iron supplementation has an antidepressant effect and strengthens a part of the brain that regulates signaling and cognition (thinking or mental activity).

Talk to Your Doctor About Postpartum Depression Supplements

Proper nutrition is essential for your health and well-being. Pregnancy and breastfeeding both require extra nutrients and calories. Eating a well-balanced diet with plenty of fruits and vegetables, whole grains, lean proteins, and olive oil can help ensure that you’re consuming the nutrients you need to support your body and your mood both during pregnancy and as a new parent. Staying healthy during pregnancy may help prevent PPD that’s linked to nutrient deficiencies.

If you’re experiencing the “baby blues” or symptoms of depression, such as mood changes, lethargy, sleep disturbance, or feelings of hopelessness during or after pregnancy, talk to your doctor about potential vitamin or mineral deficiencies. They may want to test you for nutrient deficiencies and may recommend certain supplements if you have low levels of vitamins or minerals.

Be sure to let your doctor or dietitian know if you are taking any supplements that your healthcare team may not be aware of. They can review proper dosages with you and discuss potential side effects and interactions with any medications you may be using. If you’re breastfeeding, some supplements may affect breast milk and should be discussed thoroughly with your doctor.

Overcoming PPD can involve several strategies to improve your physical and psychological wellness, including lifestyle changes that include exercise and self-care, mental health counseling or psychotherapy, and treatment options such as antidepressant medications.

Find Your Team

On MyDepressionTeam, 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.

Have you tried supplements for postpartum depression? Share your experience, or start a conversation by posting on your Activities page.