Nutrition to support Postpartum depression
Postpartum depression is a common experience that some moms face after giving birth. It can affect mom’s mood and nervous system to the point where it becomes very serious.
Fortunately there are foods and nutrition that can support balancing out a new mom’s mood and nervous system to reduce postpartum depression.
Our discussion here is strictly informational and educational and it is not intended to replace professional mental health advice or medical advice.
It's important to seek evaluation from a qualified mental health professional if you believe you are experiencing postpartum depression.
There are five nutrients of particular significance to postpartum depression that can support in reducing related side effects.
Iron
Vitamin D
Probiotics
Omega 3 fatty acids
B complex, (8 B vitamins in total)
We will discuss each vitamin’s significance, and what foods best provide these vitamins. You can watch the full details on the new podcast episode of Rebel Roots Nutrition Here.
Iron:
Iron is used to make hemoglobin a protein in the red blood cell that carries oxygen to the tissues. During pregnancy, blood volume increases and iron requirement increases to supply oxygen to the baby. Postpartum, we need iron to assist in rebuilding the blood after loss from delivery. Significant loss of blood and iron often contribute to fatigue experienced postpartum and this can lead to an imbalance in mood. Studies have concluded that iron deficiency anemia is associated with a greater risk and incidence of depression, anxiety, and sleep disorders. Evidence also shows that supplementation of iron is associated with a reduced risk. However, supplementation with iron should always be based on proper testing and the advice of a qualified medical professional.
There are two different types of iron; heme iron which is derived from animal products and non-heme which comes from plant sources. Heme iron from red meat and other animal products is more bioavailable and thus easier to absorb than non-heme from vegetarian sources. However, vegetarian sources are still important and include varied plant foods such as dried apricots, lentils, swiss chard, blackstrap molasses, and quinoa. Eating a well- balanced diet to include both will ensure adequate intake. If your diet solely focuses on non-heme vegetarian sources you can enhance absorption cooking in cast iron and include vitamin C rich foods with those plant-based iron-rich foods.
Vitamin D:
Although the exact mechanism linking vitamin D deficiency to postpartum depression is not fully understood, many studies indicate a relationship. In particular, low levels of vitamin D are linked to greater incidence and risk of postpartum depression and early pregnancy vitamin D deficiency correlates to depression in late pregnancy. Vitamin D is best sourced from the sun. It is synthesised by the interaction of the sun and the cholesterol just underneath the skin. In this way, cholesterol is also essential to the production of vitamin D, which is not just a vitamin, but is often referred to as a hormone.
Food sources of Vitamin D include fish, beef, liver and dairy products. Plant based milks and juices can also be important sources though they are typically fortified with vitamin D.
Probiotics:
The microbiome is an exploding area of study right now even though there is still so much to uncover. Often referred to as the second brain, the microbes within the gut (and other areas of the body) are quite involved in metabolism as well as a host of other biological functions in which a cross-talk between the gut and brain is widely recognized. So many of the same neurotransmitters produced in the brain, such as serotonin, dopamine, and GABA, all mood regulating neurotransmitters, are also produced in the gut. In fact, 90% of serotonin is produced in the gut.
Short chain fatty Acids produced by beneficial bacteria are very important to colon health, but also play a role in the reduction of inflammation. This is important because inflammation is also heavily linked to depression, and other mood disorders.
For this reason, it is important to think about creating diversity in the diet; a more diverse diet, rich in fresh vegetables and fermented foods, leads to a more diverse microbiome keeping inflammation down.
Fermented foods like yogurt, kefir, sauerkraut, and kimchi provide beneficial bacteria (probiotics) that help keep pathogenic bacteria in check while fresh vegetables provide prebiotic fuel for these beneficial microbes to proliferate.
Probiotics supplements are a safe alternative to fermented foods for those that do not tolerate these well. In fact, there is a whole field dedicated to research of probiotics for mental health called psycho-biotics. Always seek the advice of your healthcare professional or nutritionist with selecting the right supplement.
Omega 3 Fatty Acids:
Omega 3 fatty acids, such as EPA and DHA are essential and unlike Omega 6 fatty acids, these are generally considered to have anti inflammatory activity. DHA is also a component the cellular structure of neurons and retina, serving to maintain the integrity of the central nervous system.
Omega 3 fatty acids come from vegetarian as well as animal sources, but there's a little bit of a difference.
The vegetarian sources contain the Omega 3 alpha linolenic acid ALA which needs to be converted to EPA. This conversion process requires the availability of specific enzymes and whether or not these enzymes are present at the right level will determine how much of this alpha linolenic acid ultimately gets converted. In this way plant sources can be limited. Some of these vegetarian sources include flax, walnuts, and soybeans.
EPA and DHA from fish, seafood, and pastured eggs on the other hand don't need to go through this conversion and for this reason are more bioavailable.
B complexes:
There are eight B Vitamins that work synergistically. Niacin (B3) for example, actually needs B1, B2 and B6 in order for its own synthesis.
B vitamins act as COenzymes in energy production, assisting other nutrients in this process. They also have non-coenzyme functions often relating to the nervous system. Vitamin B1, also known as thiamin, is involved in neurotransmitter signalling, as well as the synthesis of the myelin sheath while B2, or riboflavin is involved in neurotransmitter metabolism.
B12, or cobalamin, is a B vitamin that is also present in food sources of animal origin. Dairy products are exceptionally high sources of this B vitamin strongly implicated in nervous system function. Otherwise, this water-soluble vitamin can be found in foods fortified with it such as nutritional yeast or supplements, both of which have high bioavailability as well.
Applying a Mediterranean style diet, full of vegetables, and healthy amounts of grass fed and pastured animal proteins is typically adequate. However, during pregnancy a high quality prenatal vitamin should always be included along with a healthy diet.
As a reminder, make sure you seek professional help if you believe you are experiencing postpartum depression. In addition to their recommendations, highlighting these nutrients in your diet can go a long way to supporting balanced mood and nervous system.
You can watch the full episode on Rebel Roots Nutrition Here to get a more detailed breakdown of how these vitamins can support you during postpartum depression. Also, access more resources at https://www.rebelrootsnutrition.com/freebie-library
Postpartum Support International
Postpartum.net 1.800.944.4773
Resources
https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02621-0