Keeping both you and your baby healthy while breastfeeding requires a proper meal plan and some guidance. If you would like a step-by-step program to help you lose weight safely, check out all our courses, programs, challenges, & recipe book.

Postpartum vitamins and supplements can really help your body recover faster than it would on its own or without the added vitamins and nutrients. I believe in eating whole foods to get as much nutrition as possible, but there are also some wonderful, organic, clean vitamins and supplements to support your body. I wish I had known this with my first baby. I wound up with scar tissue from tearing and some very awkward physical therapy visits after my first baby. With my knowledge and experience, my third time recovering from birth was a million times better. I learned to strengthen my pelvic floor the right way, nourish my body properly (which also helped me lose the baby weight super fast), and ultimately get back to running races and my prior fitness. I’ve gone through so much, and I’d love for you to check out my program to teach you how to properly give your body time to heal with the right foods, supplements, and strengthening movements. You can find out more about it in my video, where I give you my experience as a new mama, my knowledge as a Pilates Instructor and nutrition enthusiast, and more!

Milk Dust:

First off, I need to tell you about the lactation-boosting protein powder I’ve created called Milk Dust. It is specifically for nourishing breastfeeding and postpartum mamas while helping with weight loss. It is a plant-based protein powder with no gluten, dairy, soy, or corn. It provides the ESSENTIAL vitamins you NEED to heal, recover, function, and produce breast milk. I can’t tell you how excited I am to offer this to mamas who need help nourishing their bodies properly for milk supply. In my program, I help many mamas lose weight while breastfeeding through a nutrient-dense diet. This is now something that will help! Feel to read more about Milk Dust and sign up to be on the VIP list, so you know as soon as it is available for purchase this spring.

Since I wrote this post, I also wrote another post that discusses the 8 most important foods to eat after birth. I highly recommend you read that as well. I dive deeper into the important nutrients and vitamins in specific foods you can eat!

Prebiotics + Probiotics:

These little bacteria soldiers do a lot for your immune system postpartum, which is crucial in staying healthy and healing. I personally LOVE this powder because I throw it in my healing smoothies. Every mama needs this because mastitis can be super common if you are breastfeeding. This will help fight infections. I always had a super large supply initially and had to deal with engorgement a few times. Having these little guys to help fight infection is so vital!! Having to take an antibiotic due to infection is never fun, and those antibiotics kill off the good bacteria and affect the baby. He developed a yeast infection with my first baby because I had to take antibiotics. I wasn’t aware at the time of how helpful these little soldiers are while breastfeeding too!

Omega-3:

Taking fish oil isn’t always easy due to the huge pills and fishy aftertaste. I use this little spray that tastes great and is easier absorbed. DHA is so important because it actually gets into your breast milk and the baby. Studies have shown that other nutrients don’t pass through to the milk, but fat does! You really want to give your baby DHA because of the brain development that is happening while they are growing in their first few years. I highly suggest that the FIRST-EVER SPRAY deliver 1000mg of vegan omega-3 per serving. It is sustainably sourced from microalgae farmed in pure waters outside the oceans and thus free of mercury, pesticides, PCBs, heavy metals, and other ocean pollutants. Formulated with MCT Oil from coconut to deliver nutrients quickly to the brain and organic sunflower lecithin, a phospholipid, to aid in omega-3 absorption and bioavailability. What is also key with this is that sunflower lecithin has been proven to increase breast milk supply! So not only does it give your baby Omega-3 fatty acids, it also encourages a healthy supply. It tastes like oranges rather than fish, which is a huge plus too.

Turmeric:

Turmeric is basically a miracle for many things. For postpartum mamas, healing from tears or incisions is a big deal. Turmeric is antibacterial, and it is going to help keep out infection. “Turmeric not only relieves inflammation to help with pain, but also aids in healing in many ways. First, it’s a natural anti-bacterial food, so it will help fight bacteria found on the skin when you have a wound and prevent bacteria from entering the body via the wound opening,” states One Green Planet. You can add Turmeric to many recipes, but my favorite protein powder for postpartum nutrition and weight loss has it in it! I will go into that next, but you can also take super simple capsules to get more into your body at once. Of course, I have this in Milk Dust!

Protein + Superfoods:

I believe wholeheartedly in postpartum healing, protein shakes. I can’t emphasize enough how important really good sources of organic protein are. I love a shake because I can make it one-handed and put kale and probiotics. It just works for me, especially with my third baby. I hope you’ve signed up for Milk Dust, but until then, this is the protein powder I highly suggest for overall nourishment.  I need things that are simple and help me. I am particularly fond of this protein powder for postpartum recovery because it is safe, organic, full of AMAZING ingredients, and has digestive enzymes to help break down the protein and absorb the nutrients. Here’s a video I made explaining more about it:

Vitamin D:

Since we moved to Florida, vitamin D isn’t as essential, but when I was living in the PNW, it was! I was prone to seasonal affective disorder, and Vitamin D is HUGE for helping your mood stay stable during postpartum hormone fluctuations. A recent study with Chinese women found that higher levels of vitamin D immediately within 24-48 hours after birth were less likely to experience postpartum depression symptoms. “Low levels of vitamin D have been associated with a spectrum of health problems, including cardiovascular disease, cancer, and depression, and  several studies which link low vitamin D levels with perinatal depression,” states Women’s Mental Health. 

Vitamin D is a great mood booster for tired, stressed mamas adjusting to caring for a new baby. Whether it is your first, third, or fifth, there is always room to improve your mental health and functioning to be the best mom you can be!

Since I wrote this post, I’ve helped many mamas nourish their bodies properly to lose weight and heal after birth. I can’t stress enough the importance of nourishing your body so it can function and thrive optimally. When your body has the nutrients and vitamins it needs, it will feel safer to let go of fat, produce more breast milk, balance hormones, and more. Nutrition is medicine, so I created Milk Dust to help mothers when life is busy, meal prepping is hard, the baby is crying, and you literally only have one hand. Milk Dust is a one-handed, quick, and SUPER NOURISHING meal solution for breastfeeding mamas.

If you want a jump start on weight loss and nourishing, I highly recommend my 10-day reset, which is FREE! Start now! 10-DAY RESET for Postpartum Weight Loss and Health

If you haven’t yet, check out all our courses, programs, challenges, & recipe book!