Having a baby is one of “life’s greatest miracles,” but pregnancy can place high demands on a woman’s overall physical and mental well-being. Throughout pregnancy hormones rapidly change, and this can impact mom’s mood. Some women struggle with depression during pregnancy, and some suffer with postpartum depression after childbirth.
Supporting a Health Mood for Mom with Supplements
It’s important for both mom and baby that mom eats as nutritious and well-balanced as possible for overall health; however, this can sometimes be a challenge with such things as “morning sickness” and food aversions. This is where supplements can help. Certain supplements can safely be added into our diet that assist with supporting a healthy mood and well-being for the mom throughout her pregnancy and after the baby is born.
For mom’s health and recovery and for nutritious breast milk, if breastfeeding, a prenatal multivitamin/mineral should be included. A prenatal provides the important vitamins and minerals that support mom and baby before, during, and after pregnancy. Look for a prenatal multivitamin that is safe, gentle, easily absorbable, high quality, and one with no dangerous mega doses. Additional specific nutrients like omega-3s (EPA and DHA), iron, magnesium, and B-vitamins can be layered in for added mood balancing for the mom-to-be.
Our brain is made up of around 60% fat; therefore, it is highly reliant on healthy fats and omega-3s (EPA and DHA) to function optimally. Not only are omega-3s documented as highly beneficial for babies developing immunity, eyes, a nervous system, and a brain, but research has backed it with benefits for a positive mood and well-being for moms during pregnancy and while breastfeeding.
Wild-caught Alaskan salmon, sardines, and anchovies are a few food sources that contain omega-3s, but it has been seen in research that few Americans eat enough of these omega-3-rich foods on a weekly basis. Furthermore, studies show that mothers in the U.S. also don’t eat enough seafood, and during pregnancy many women cautiously avoid certain fish due to their mercury levels; therefore, supplemental omega-3s are a great option.
DHA supports healthy brain function and mood in moms, and it promotes healthy brain, vision, and nervous system development in infants. Research has shown that women in America are deficient in EPA and especially DHA during pregnancy. A woman’s demand for DHA increases dramatically during pregnancy as she passes large amounts to her baby during this time. Her DHA levels will remain low for 9-12 months after delivery unless she supplements with it, and any reserve she has is continuously depleted with each child born.
Iron is a mineral that is imperative throughout pregnancy for various reasons. Low iron levels in women are associated with poor concentration, fatigue, and mood issues. Many women can become constipated during pregnancy; therefore, a non-constipating form such as bisglycinate is best.
Magnesium is a particularly important mineral that regulates hundreds of enzymes in the body. It helps transmit nerve signals, relax muscles, assists in keeping adrenal stress hormones under control, as well as facilitating neurotransmitters like serotonin, which is involved in mood regulation.
B-vitamins are also necessary in the proper functioning of the nervous system, and they are important for assisting throughout pregnancy and postpartum. They aid in the production of certain neurotransmitters that regulate mood (GABA, serotonin, and dopamine). I’d recommend adding in a B-complex that includes B5 (pantothenic acid) and B6 with lunch.
When it comes to balancing overall mental health for mom-to-be, proper nutrition and exercise are equally as important as supplementation. Balanced nutrition and certain types of activity have been documented in research to assist with healthy moods and stress reduction. Yoga, which can be very gentle and helpful throughout pregnancy has tremendous overall benefits, and research has seen that it enhances positive moods. Yay for yoga!
Moms need to support mood health during pregnancy and continue after that wonderful bundle of joy has arrived. They can achieve this through a nourishing diet, yoga, and additional supplementation.
