Postpartum Depletion and how it contributes to a mothers mental health - by Victoria Loughran

Hello! My name is Victoria and I am a Birth & Postpartum Doula, Registered Massage Therapist, Certified Perinatal Nutrition Expert and Registered Perinatal Yoga Teacher. Yes... I wear many hats but as a mom of three children of my own, I understood first hand all things motherhood so I’ve spent the last 9 years supporting women and continuing to educate myself to ensure I’m offering the best care that women deserve.

Now... lets learn!

Postpartum depletion happens after the pregnancy and birth of a baby and no matter how well someone feels they focused on diet, exercise etc. during their pregnancy, there is always some level of nutritional depletion after birth due to the high demands pregnancy places on a woman’s body to grow and birth a baby... or three!

During pregnancy, the body is in a constant state of building. Blood volume increases by up to 50%, and nutrients like iron, B vitamins, calcium, selenium and more are redirected to support baby’s growth and development. Naturally as moms we put our babies first over our needs and that’s exactly what our bodies do in pregnancy. As an example, if you are dairy free and don’t eat foods high in calcium or supplement to support the decrease in consumption, your body will take calcium from stores in your bones to keep up with the need of the growing baby.

Now you can see how this can cause an issue for the mom! Not only affecting her now but her future self too. Over time, depletion can leave the moms own stores to be lower, especially if intake hasn’t fully matched needs and if she experiences things like food aversions, nausea, vomiting etc, this can cause more depletion due to an even larger decrease in intake. I know women are nervous when pregnant if they feel their diet is inadequate due to continuous vomiting or the lack of nutrient dense snacks or meals but the body is going to use everything in her body to support the growing baby. This is a win for baby but definitely not a win for the mom. In these cases, you see a greater depletion during postpartum. Of course, if a baby is showing signs of distress, lack of growth etc then other action is placed, but commonly women are told to just push through and try their best for food intake... maybe drink an ensure (vomit- I can smell it now ha)

Then birth happens. There's blood loss and a rapid drop in hormones like estrogen and progesterone. This hormonal shift directly impacts neurotransmitters like serotonin and dopamine which affects mood, focus, and emotional regulation.

Now, when it comes to the amount of depletion a mom can experience, it can vary based on things like:

• Nutrient levels prior to pregnancy

• Diet during pregnancy

• Stress levels

• pregnancy experience (nausea, vomiting, food aversions etc.)

• How many babies are in the womb (singleton, multiples, etc.)

• How far apart pregnancies were (back-to-back pregnancies, etc.)

• What labour and birth looked like

  
  

  For a very long time, depletion has been overlooked and excused as a mother simply being “tired” because she had a baby. I often hear things like “This is normal” “of course you feel this way, you’re postpartum!” and it truly feels as if we should accept this as a norm but I am here to say no more!

  
  

  Yes, stress, exhaustion and a lack of sleep do play a big role in how a mother feels, but that’s not the full picture, and it shouldn’t be used to dismiss the moms experience or feelings.

  
  

  In postpartum, the body is also asked to do even more than parent their baby... you also need to heal tissues, rebuild nutrient stores, regulate hormones, and produce breastmilk (if that is their journey), all while running on broken sleep, sore bodies and well... you get where I’m going with this. From a physiological standpoint, this creates a state of high demand with low reserves.

  
  

  This is often why postpartum depletion can feel like:

• Deep fatigue that doesn’t improve with rest

• Brain fog or difficulty concentrating

• Low mood or anxiety Irritability or feeling overwhelmed

• Hair shedding

• Weakness or feeling run down

• Feeling “not like yourself”

  
  

  Now by reading the above examples, I’m sure many women go... woah yes that was me! I experienced a couple, if not all! Unfortunately that takes us back to how this is all considered expected and normal, but there is one doctor who said enough was enough!

  
  

  Dr. Oscar Serrallach, creator of the book ‘the postnatal depletion cure’ and a family doctor based in Australia was observing postnatal depletion in his patients for 7 years after birth. Dr. Serrallach has three children of his own and noticed his wife slowly becoming more lethargic, having a hard time with concentration and energy and noticed it with many women at his practice as well. He did as much research as he could but wasn’t able to find anything about the postnatal period. Dr. Serralach then looked into the details of nutrient and hormonal patterns and began to understand more about the common lead to a woman's health.

  
  

  Dr. Serrallach talks about essential nutrients or potential supplementation needed in postpartum. A high focus on specific foods that give us those needed nutrients can help us maintain proper levels but depending on the mom, sometimes it is hard to get the right amount of nutrients in our food so supplementation may be needed. Having someone to guide you and your nutrient journey can greatly support your postpartum journey.

  
  

  It’s hard nowadays as it feels as if we need to fight for our health but this is why awareness to things like this can create such an impact to women now and in the future when our daughters, sisters and nieces become mothers. Accepting the norm is no longer acceptable.

  
  

  Mental Health for mothers

  As of today, mental health disorders are more common than gestational diabetes. Since the 2019 pandemic, it has been estimated that every one in three mothers are affected by mental health struggles.

  
  

  Do you know how many births happened in Canada in 2025?

  
  

  368,928 live births which means it is averaged that 30,744 births occurred in a month...in Canada alone!

  
  

  Think about that for a minute.

  
  

  There are many mothers out there struggling to feel themselves... get their “pink” back and if you don’t know what I mean by that, it is said that flamingos lose their vibrant coloured pink feathers as they raise their little ones. Their nutrient stores are lessened and so is their pink and it comes back when the demand is no longer there and they replete. This is why I am here to shed some light on how nutrition can decrease a lot of issues mother experience day to day. It has been researched that there is a very evident link between nutrition and mood disorders. So, when you have someone who is depleted from pregnancy, birth and postpartum demands and equally not getting an adequate enough repletion during this stages or between pregnancies, you have someone who is struggling in some capacity. It can be mentally, physically or both too.

  
  

  Medication can be a really helpful tool for mothers experiencing something like postpartum depression or anxiety. It can provide incredible support during a time that feels heavy, overwhelming and when function becomes limited.

  
  

  At the same time, we also know that nutrient depletion plays a role in how the brain and body are functioning too. When someone is depleted and experiencing symptoms, supporting and repleting those nutrients can make a big difference.

  
  

  As moms begin to rebuild their nutrient stores, they report feeling lighter, more clear, and more like themselves again... their “pink” is back. Sometimes it is to the point where they feel they may not need the same level of support as before.

  
  

  This isn’t everyone’s experience, and medication is absolutely still needed and important for many. But the connection between repletion and a decrease in symptom is something we can’t ignore because rebuilding the foundations and repletion matters.

  
  

  Common nutrients that need to be repleted to support function and mental health is:

  omega 3's, DHA/EPA, Zinc, Iron, Magnesium, Selenium, Calcium, B Vitamins and Vitamin D.

  lets dive into each!

  
  

  Omega 3, DHA/EPA

• It is a serotonin regulator

• It supports the stress response in the body

• A larger amount of omega 3's, DHA/EPA is sent to baby during the last trimester and lactation to support baby

  
  

  It has been shows that efficient amount of omega 3's, DHA/EPA fat supported diet could protect against Postpartum Depression (PPD)

  (Moms with low stores of these fats have higher PPD scores)

  
  

  Iron

  Iron deficiency in postpartum sounds like the following:

• Brain fog

• Exhaustion

• Memory problems

• Hair loss

  
  

  Iron has an impact on our mood and cognitive function, plus a high amount of iron is required for dopamine and serotonin production. Anemia (low iron) has been shown in those with higher scores of PPD. About 1 in 3 women are low in iron or anemic in the third trimester due to the demands in the body in this time. Then we add the birth which includes blood loss so iron is very important to build and store during pregnancy and postpartum.

  
  

  Vitamin D

  Just like iron, Vitamin D also supports the release of serotonin and hormones that support our body. If you’re breastfeeding, supplementation is needed for the baby as Vit D does not pass through to the milk supply. It is still important that the mother has an adequate amount of Vit D as this supports the lowering of inflammation in the body, blood sugar regulation and low levels can too increase the opportunity for PPD.

  
  

  Zinc

  Depletion in Zinc not only affects our immune system, but it too can affect the function of our neurotransmitters. Efficient amount of Zinc allows absorption of our key nutrients, like iron!

  
  

  If were deficient in Zinc, symptoms that are associated with PPD like depression, behavioral change and cognition impairment are noted and once someone begins supplementation of Zinc, symptoms have lessened. If a mother is breastfeeding, it has been discovered that the need for Zinc is higher than when pregnant.

  
  

  Magnesium

  Magnesium is constantly supporting our stress and mood so once we become depleted, these areas are struggling to function efficiently. During pregnancy and lactation, the need for magnesium is high as it is very depleted during these stages and during periods of stress, magnesium is used up very quickly as it supports our stress response and nervous system.

  
  

  On top of our internal stress supporter, magnesium is a great support for quality of sleep as well. As a new mom, sleep is questionable but getting the quality of sleep when we do get some sleep is just as important for mental health and recovery

  
  

  Selenium

  Selenium deficiency in postpartum can sound like the following:

• Fatigue

• Low mood

• Brain fog

• Hair shedding

• Weakened immune system

  
  

  Selenium plays a key role in thyroid function, which directly impacts energy, metabolism, and mood. It also supports antioxidant protection in the body, helping reduce inflammation during recovery. Low selenium levels have been linked to mood changes and may play a role in postpartum depression. During pregnancy and postpartum, nutrient demands increase, and depletion can happen quickly, making selenium an important (and often overlooked) mineral for healing, hormone balance, and overall wellbeing.

  
  

  Calcium

  Calcium deficiency in postpartum can sound like the following:

• Muscle cramps

• Tingling in hands or feet

• Fatigue

• Irritability or low mood

• Weak or brittle nails

  
  

  Calcium is essential for muscle function, nerve signaling, and supporting a calm, regulated nervous system. It also plays a key role in bone health, for both mom and baby, especially if breastfeeding. If intake is low, the body will pull calcium from bones to maintain normal function. During pregnancy and postpartum, needs are higher, making calcium important for recovery, mood support, and long-term health.

  
  

  B vitamins

  B vitamin deficiency in postpartum can sound like the following:

• Fatigue

• Low mood or anxiety

• Brain fog

• Irritability

• Low energy

  
  

  B vitamins play a key role in energy production, nervous system support, and brain function. They are also essential for producing neurotransmitters like serotonin and dopamine, which impact mood and emotional wellbeing. Levels can become depleted during pregnancy and postpartum due to increased demands and stress on the body. There are a bunch of B vitamins but there can be a lot of ways to simplify the replenishment like taking a b-complex or through a quality prenatal vitamin or through whole food as well.

  
  
  
  

  Now reading this, I don’t want you to think that you MUST start eating foods that are rich in xyz or start supplementing either. Every body is very different which means every body has different needs. I always recommend speaking to your family doctor or a naturopathic doctor to see where your exact levels are at and making plans from there.

  
  

  Last piece I would like to leave you with is this. Motherhood is beautiful, we all know it is but it’s also demanding and it’s okay to admit that it can leave you feeling depleted. Remember that small shifts really do make a difference and focusing on replenishing your body, nourishing your mind, and giving yourself the support you need isn’t selfish what soever, its actually quite necessary and as much as it benefits you, it also benefits your children and your future self. This is your motherhood! You deserve to fully live through it and not feel as if you have to survive it.

  
  

  Take it one day at a time, one meal at a time, one moment at a time… and slowly, you will start to feel like you again. Just like flamingos regain their pink when they’re nourished and rested, you too can reclaim your energy, your clarity, and your spark.

  
  

Victoria Loughran (she/her)

Birth & Postpartum Doula,, Registered Massage Therapist,

Certified Perinatal Nutrition Expert and Registered Perinatal Yoga Teacher

The Village YXE 

www.thevillageyxe.ca

IG: @mothered.yxe

motheredconnect@gmail.com