The images we see online of mum and bub pairs always look so content and happy. While there
are certainly going to be times like these, the postnatal period is not always sunshine and roses.
Whilst, I'm all about a food first approach, in this video I'm going
to discuss 4 of my favourite nutritional supplements for postnatal depression... Stay tuned.
Hi, I'm Melanie McGrice and I am a specialist pre and postnatal dietitian.
Not only do I help mum's know what to eat during their pregnancy,
but I also help them optimise their diet afterwards. Why don't you connect with me on my
social media channels to stay up to date with tips to help you feel your best in this special time.
First let's start off by looking at the difference between baby blues and postpartum depression.
After you've had your bub, it is completely normal for your hormone levels to dip at around
day 2 or 3. You may feel sad, moody or even overly tearful. Luckily, these feelings will usually go
away by the time your bub is 1 or 2 weeks old. If these feelings continue for longer or get worse,
you may be suffering from postnatal depression. Between 20-40% of women worldwide
suffer from postnatal depression, so while it is really important that we focus on prevention,
all new mum's must stay vigilant and seek appropriate help if needed.
Research shows that nutrition can play a really important role for both the prevention
and treatment of both baby blues and postnatal depression. Whilst I like to take a food first
approach and focus more on diet than supplements, if you're looking for a supplement to assist,
these are my top four suggestions for you to discuss with your health care team...
Supplement number 1: Vitamin D
Vitamin D, or the sunshine vitamin, has gotten a lot of attention in recent years. Interestingly,
vitamin D is not actually a vitamin but rather a prohormone and it is believed that it functions
in the same way as other steroid hormones, which may be the reason why it has such far reaching
effects on so many aspects of our health. Vitamin D levels are not always tested during pregnancy
but when they are, it shows us that many pregnant women seem to have suboptimal levels.
Vitamin D has been investigated in relation to depression (including postnatal depression) and
it has been found that a vitamin D deficiency is related to the probability of developing
postnatal depression and correcting these levels may play a role in their recovery.
As vitamin D is a fat soluble vitamin it is possible to have too much.
Chat to your doctor or dietitian about testing and supplementation so you can reach optimal levels.
Supplement number 2: Selenium
Selenium is an essential trace mineral involved in making sure that the brain functions optimally,
especially with regard to cognitive function and mood.
A deficiency in selenium has been linked to the development of depression through a variety of
mechanisms including altering the formation and functioning of serotonin (or your happy hormone).
Selenium requirements are increased during pregnancy and lactation
because more selenium is going to the baby. If these increased needs are not met,
then it is thought that this deficiency may play a role in the development of postnatal depression.
Not all prenatal vitamins contain selenium, so it is important to check the label to make sure
that yours does, especially if you are at risk of prenatal depression. Better still, Brazil
nuts are a fantastic source of selenium, with one to two nuts meeting your daily requirements, so
you may like to consider including some of these in your diet - they've much yummier than a tablet!
Supplement number 3: Omega 3
Omega 3 is an essential fatty acid. EPA and DHA are two forms of omega 3, found in algae,
krill and oily fish, which have been studied in relation to postnatal depression. It's thought
that inflammation plays a role in the development of postnatal depression and so it makes sense that
omega 3's will help because they have well known anti-inflammatory properties. Some research has
shown that using omega 3's in the postnatal period may have a medium to large beneficial
effects on postpartum depression symptoms, with very few negative side effects for mum and bub.
So could be worth a try for you.
And lastly, supplement number 4: Iron to prevent iron deficiency anaemia
Many women enter their pregnancies with sub-optimal levels of iron and because pregnancy
increases your needs for iron, you may develop iron deficiency anaemia during pregnancy if you don't focus
on increasing your intake. In fact, up to 42% of pregnant women, worldwide, have iron deficiency anemia or IDA.
There are a number of adverse side effects of IDA, including postnatal depression. Some evidence points to the
fact that even without overt IDA, low levels of iron can start to affect your cognition,
emotions and quality of life. Making sure that you have enough iron through choosing the right
foods and supplementation during pregnancy will ensure that you have the right levels after birth as well.
Getting help sooner rather than later is essential when it comes to postnatal depression.
If you think you are suffering from it, please reach out to your healthcare provider or contact
a pre and postnatal mental health support organisation. As always, I am also here to
help you with any nutrition related questions you may have. Feel free to leave a comment
in the comment section below if you need my help. Sending much love, and I look forward to seeing you next time!