8 Best Postnatal Vitamins for 2025

Postnatal vitamins are multivitamins that are meant to be taken post-birth and while breastfeeding the baby. They consist of multiple vitamins and minerals that fulfil the nutritional requirements of a new mother.

These vitamins are vital as they replenish the lost nutrients in your body during the birthing process and support your body in many other ways. Thus, they ensure that you continue to stay fit and energetic and that the benefits of the vitamins are passed on to the baby through lactation.

Vitamin D

Vitamin D is associated with the absorption of calcium and bone health. It improves bone strength by boosting mineralisation in babies. It also supports the immune system and aids in mood regulation. Breast Milk contains very little vitamin D.

Hence, lactating mothers must include this vitamin in their diet as it is beneficial for the newborn baby’s immunity and bone and teeth health. New mothers must consume natural postnatal vitamin D through organic sources and any shortfalls must be covered with high-quality supplements.

Recommended Dosage: 600 IU

Sources:

• Fatty fish

• Fish liver oils

• Sunlight

• Egg yolks, etc.

Also Read: The Power of Vitamin D: Benefits, Sources and Deficiencies

Vitamin C

Vitamin C is another important vitamin during the postnatal period as it helps in the repair and healing of the cells in the body after childbirth. It also boosts the leukocyte production (white cells).

These cells are the body’s army, protecting the body from pathogen attacks. It is also important for the production of collagen, the highest protein in the body. Most of all, it is essential for the baby’s growth and development.

Recommended Dosage: 120mg daily

Sources:

• Citrus fruits

• Strawberries

• Broccoli

• Potatoes

• Brussels sprouts, etc.

Vitamin A

Among the essential postnatal vitamins for breastfeeding is vitamin A, which is known for its primary function in eyesight development. This essential vitamin is also necessary for building the immune system and tissue development of the skin and hair. Lastly, it supports the baby’s all-round development. Hence, new mothers must include it in their postnatal diet.

Recommended Dosage: 1200-1300 mcg

Sources:

• Carrots

• Sweet potatoes

• Green leafy vegetables

• Whole milk

• Cheese, etc.

Also Read: Vitamin A Rich Foods

Vitamin B1

Vitamin B1, or thiamine, is crucial for both the mother and the newborn baby. From strengthening the body’s immunity power to supporting brain health, keeping the nervous system healthy, and minimising the risk of heart diseases, this vitamin does it all. Most of all, it belongs to the B-complex group, which collectively assists in the development of neurons necessary for brain development.

Recommended Dosage: 1.4 mg

Sources:

• Meat

• Fish

• Wholegrains

• Nuts

• Oranges, etc.

Vitamin B12

This vitamin is associated with the neurological development of the babies. It is also an essential vitamin that produces the red blood cells. Mothers should ensure that there are adequate levels of vitamin B12 in their bodies, as a deficiency may lead to brain damage in infants. If you are deficient in B12, you can increase it by consuming whole foods, postnatal vitamins or natural foods that are rich in the same.

Recommended Dosage: 2.8 mcg

Sources:

• Meat

• Fish

• Shellfish

• Cheese

• Cereals

• Almonds, etc.

Vitamin E

Vitamin E is purported to support the growth of muscles and coordinated movements in an infant. It is also an essential vitamin that boosts a baby’s immune system by boosting the production of red blood cells. It is also known to aid tissue and wound healing in the mother after a c-section or perineal discomfort. This vitamin also holds plenty of benefits for the baby’s skin.

Recommended Dosage: 19 mg

Sources:

• Almonds

• Peanuts

• Wheat germ oil

• Kiwi

• Mango

• Spinach, etc.

Also Read: Vitamin E: Benefits, Causes and Sources

Vitamin K

New mothers need vitamin K to produce prothrombin, a protein that clots the blood. It also performs a key role in bone metabolism and regulating the calcium levels in the body. This postnatal vitamin may also aid wound healing, which can help you recover faster after delivery.

Recommended Dosage: 90 mcg

Sources:

• Broccoli

• Spinach

• Lettuce

• Bananas

• Pomegranates, etc.

Also Read: Vital Health Benefits of Vitamin K: Functions and Sources

Vitamin B7

Popularly known as biotin, vitamin B7 is another crucial vitamin for postnatal mothers as it supports many vital functions in the body. It assists the body in metabolising fats, carbs, and amino acids, which are necessary to generate energy for various cellular functions.

Biotin is also crucial for maintaining the mother's optimum skin, nail, and hair health. You may also consider organic postnatal vitamins to get sufficient B7.

Recommended Dosage: 35 mcg

Sources:

• Eggs

• Fish

• Nuts and seeds (almond, walnuts, sunflower seeds)

• Sweet potatoes

• Broccoli, etc.

Folic Acid: New mothers may need 500 mcg of folic acid intake every day. Folic acid helps with recovery and tissue repair after childbirth. Some research indicates that folic acid may help in mental well-being during the postpartum period, when women naturally tend to experience depression.

To get the most out of this mineral, you must continue its consumption up to 3 months after delivery. Some sources of folic acid are spinach, broccoli, citrus fruits, cereals, etc.

Omega-3 Fatty Acids: The DHA content in omega-3 fatty acids is beneficial for the development of the baby’s vision and brain. Besides, it also benefits the new mother by reducing the inflammation in the body.

Thus, if you are a new mom, you must consume around 200 mg of omega-3 through foods such as eggs, dairy, beans, lentils, etc., to get sufficient omega-3 fatty acids.

Iron: A woman may lose a significant amount of blood during childbirth. Hence, including iron in the postnatal diet is very important as it helps to replenish the lost iron in the body.

Having sufficient iron (9 mg per day) saves you from anaemia and makes you feel stronger. You can get iron from seafood, green peas, beans and legumes, red meat, quinoa, etc.

Folate : This mineral is associated with a baby's brain and spinal cord development, making it a crucial postnatal vitamin for breastfeeding. Folate also helps the production of red and white blood cells in the body, which are required for supplying nutrients and protecting the body from infections. Mothers can get it from citrus fruits, avocados, beans, etc., and need 500 mcg of folate every day.

Calcium: Calcium is among the best postnatal vitamins and is a necessity for both the mother and the child as it helps with bone health. Hence, getting sufficient calcium postnatal is of utmost importance.

If you lack calcium intake during the postnatal period, the body derives it from your bones, leading to the risk of osteoporosis. To get sufficient calcium (1000 mg), you can consume dairy products, makhana, tofu, spinach, etc.

• Taking postnatal vitamins may be necessary as long as you are feeding the child. However, the exact length of time needed to take these vitamins may vary from one mother to another.

• Every woman has different nutritional needs. While some may receive adequate nutrition from their diet alone, some may need to supplement their vitamin and mineral intake with the help of tablets.

• The length of consuming the best postnatal vitamins also depends on a woman’s health status, after-birth recovery, deficiencies, etc. Hence, postnatal moms must assess their individual needs and consult their doctor to find out how long they should take the postnatal vitamins.

Nutritional Focus- The first step towards getting all the natural postnatal vitamins is by focusing on your diet. Childbirth takes a lot from your body. Hence, you must restore all the lost nutrition by eating a healthy and balanced diet.

Include plenty of fruits, vegetables, nuts, legumes, etc., so you can get maximum nutrients from the diet. A balanced diet with sufficient nutrition is essential for your recovery as well as for the baby’s growth.

Seek Doctor’s Advice- If you wish to start taking any postnatal vitamins it is highly advisable to speak to your doctor first. The doctor will give you the right advice based on your health needs, pre-existing conditions, and the baby’s needs.

Have Sufficient Water- You must pay attention to your hydration during the postnatal period. It is essential to have sufficient water each day, as dehydration can affect the milk supply. To know about your hydration, watch the colour of your urines, as dark yellow urine is a sign of dehydration.

Postnatal Vitamins for Breastfeeding- Breastfeeding mothers must pay special attention to their vitamin needs, such as vitamins A, D, C, E, iron, etc., as both the mother and the baby require it. Hence, it is very important that you get sufficient amounts of vitamins through diet, and if required, you must supplement it with supplements.

Postnatal vitamins play a crucial role in restoring the lost nutrients in the mother’s body. These nutrients are not just necessary for the mother's well-being, but they also contribute towards the baby’s growth. Thus, new mothers need to pay special attention to their nutritional needs.

Despite the best care and attention, medical emergencies can arrive at any hour, leaving you emotionally and financially stressed out. Having a health insurance plan is very important to be prepared for any health-related emergencies.

TATA AIG is one of the most trusted insurance providers in the country, offering the best health insurance policy for you and your loved ones. We offer many types of insurance plans to suit your requirements, such as individual plans, family floater plans, senior citizen plans, critical illness plans, etc.

With our medical insurance you can have access to essential benefits such as in-patient treatments, diagnostic expense coverage, daycare procedures, pre and post-hospitalisation cover, ambulance cover and so on. Our plans also cover up to 15 physiotherapy sessions, as per the policy terms, if you need them as a part of the post-hospitalisation treatment.

To cover varying health needs, we provide a mediclaim policy with multiple sums insured, beginning from ₹5 lakh up to ₹3 crore. You can also enhance the scope of your policy by including various add-ons, if applicable.

Can you take postnatal vitamins while pregnant?

Prenatal and postnatal vitamins are different from each other as a woman's nutritional needs in both these stages are different. While many doctors suggest you continue prenatal in the postpartum period, whether postnatal vitamins are recommended for pregnant women is something that only a doctor can decide. Thus, you must consult with your gynaecologist to get the right answer.

Can I opt for the best postnatal gummy vitamins for my postnatal needs?

Yes, if you are unable to get sufficient vitamins from your diet, you may consider adding vitamin gummies to your diet. However, you must select supplements which have organic ingredients and are free from any harmful additives.

Can excess postnatal vitamins cause any side effects?

Yes, vitamins and minerals are best taken within the recommended dosage. Consuming excess amounts of any postnatal vitamins may be toxic and cause health issues.