By Monica Auslander Moreno, MS, RD, LD/N

If you’ve ever stared in the mirror a few months after giving birth and wondered, “Why do I still feel so tired? Why is my hair falling out? Why can’t I focus like I used to?” — us too.

Many mothers accept this as the status quo. Fatigue that doesn’t lift, emotional ups and downs, acne or skin changes, brain fog, anxiety-like restlessness... these are not “normal.” They’re signals: your body asking for help.

This is not an article about “bouncing back.” This is about healing from the inside out.

What Is Postpartum Depletion?

Postpartum depletion is a state of physical and emotional exhaustion that can occur after pregnancy, birth, and the early months, or even years (up to 10!), of motherhood. It’s not a diagnosis; it’s a physiological reality.

Your body just gave everything it had to create and nourish life. Now it’s time to restore what’s been given.

Common Symptoms & Root Causes

Fatigue

Beyond sleepless nights, fatigue often reflects deep nutrient loss: especially iron, B vitamins, and magnesium, and hormonal changes that follow birth.

Mood Changes: When “Baby Blues” Go Deeper

After delivery, estrogen and progesterone levels drop sharply, impacting serotonin and dopamine (the neurotransmitters that regulate mood and calm).

Combine that with nutrient depletion, particularly omega-3s like DHA and minerals such as zinc, and mood can feel fragile or unpredictable.

Up to 80% of new mothers experience baby blues as hormones recalibrate and the body recovers. The trifecta of sleep loss, nutrient depletion, and emotional intensity can make you feel anxious or low. When these sensations linger or intensify, it’s a sign your body and mind need deeper nourishment and support. In fact, "one in five mothers—about 20%—will face postpartum depression, and the risk is strongly linked to deficiencies in iron, omega-3s, and B vitamins."

Brain Fog

The combination of sleep deprivation, stress hormones, and low DHA (a fatty acid crucial for brain function) can make concentration and memory feel fuzzy.

“Deficiencies in vitamin D, omega-3s, B vitamins, and zinc are each tied to poor mood, lagging energy, and brain fog in new mothers, showing just how nourishment deeply impacts postpartum recovery.”

Physical Signs

Hair thinning, brittle nails, dry skin, and acne can all signal depleted micronutrients such as zinc, iron, and iodine. Yes, iodine, “globally, iodine deficiency remains silent but prevalent, affecting nearly one-third of postpartum women and disrupting thyroid and energy balance.”

Postpartum depletion isn’t a failure of willpower it’s biology. Your body is still healing, rebuilding, and learning how to thrive again.

How to Begin Nourishing Back to Balance

Healing from postpartum depletion is all about nourishment. One Support Snack™, one nap, one breath at a time.

1. Replenish Key Nutrients Through Food

Focus on deeply nourishing, whole foods rich in minerals and healthy fats:

• Iron & zinc from pumpkin seeds, lentils, and leafy greens support energy and neurotransmitter balance.
  

• Magnesium & B vitamins from bananas, spinach, and quinoa help regulate stress and energy production.
  

• DHA from algal oil or low-mercury fish supports brain and nervous system health.
  

• Protein supports tissue repair (if you're not a meat eater try plant-based sources like pumpkin seed protein).
  

• Functional mushrooms such as reishi or maitake have been traditionally used to promote balance and calm.
  

2. Eat Regularly — Especially Breakfast

Low blood sugar can worsen fatigue and mood swings. Start your day with protein and healthy fats — think eggs with greens or a postpartum-supporting smoothie.

3. Support Your Nervous System

Your nervous system thrives on steady nourishment from key micronutrients. B vitamins support energy and nerve function, magnesium aids relaxation, and functional mushrooms like reishi and maitake help promote balance and resilience.

4. Rest Is Medicine

Even if long stretches of sleep aren’t realistic, intentional rest matters. Close your eyes for ten minutes, nap with your baby, or say “yes” to help. These micro-moments of rest help your body recover.

5. Monitor Your Poos (Seriously)

Postpartum constipation is common, often due to pelvic floor changes or medical interventions during labor.

A healthy bowel regimen, like an exercise routine, requires consistency. Two kiwis per day have been shown to be as effective as some laxatives (yes, really).

Drink plenty of fluids (broth counts! coffee and tea count!) to keep digestion moving, and move your body daily to “shake things up.” If you’re breastfeeding, hydration is even more critical. 

Expert Insight from Monica

“If you fail to plan, you plan to fail. Your hunger will come, like the waves of the ocean, and if you don’t prepare yourself for that hunger in realistic ways, you’ll be hungry, moody, and potentially depleted," says Monica. 

"Strategize, plan, and do dry runs of easy, quick meals that contain protein, complex carbs, and healthy fats. Bonus points if they can be eaten with one hand—a la Support Snacks™.”

The Mamala Takeaway

Postpartum healing is an act of nourishment not deprivation.

At Mamala, we believe food is medicine and motherhood is strength. That’s why we created Support Snacks™ — shelf-stable, whole-food blends formulated with the same nutrients Monica calls out: iron, zinc, magnesium, DHA, and protein to help every Mamala heal, revive, and thrive.

The restock is coming — sign up here to be first to know when Support Snacks™ are back.