Public protocols

Postpartum Nutrients

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My Postpartum Supplement Recommendations 🤍 Your nutrient needs don't suddenly decrease once your baby is born! Between recovering from pregnancy and delivery, breastfeeding, hormonal changes, and caring for a newborn, your body has A LOT going on. My goal postpartum is to replenish nutrient stores, support recovery, nourish your nervous system, and make sure you're getting the nutrients you need to feel your best. Here's what I typically recommend as a foundation, plus a few optional additions depending on your needs! 🌿 My Core Postpartum Supplements 1. Comprehensive Prenatal — Needed or Seeking Health Yes, I recommend continuing your prenatal postpartum, especially if you're breastfeeding! A quality prenatal provides foundational nutrients like folate, B12, zinc, selenium, and vitamin D to support energy metabolism, thyroid function, immune health, and recovery. Breastfeeding also increases your requirements for certain nutrients, including iodine and choline. 2. Phosphatidylcholine (PC) — Additional Choline Support Choline is SO important postpartum! It supports baby's brain development through breast milk, liver health, methylation, and cell membrane function. Breastfeeding increases your choline needs to approximately 550 mg daily, and many prenatals don't provide enough. BONUS: P hosphatidylcholine is also a component of lecithin, which is commonly used for recurrent clogged milk ducts. If you're already supplementing with PC, you generally don't need to add sunflower lecithin on top! 3. Prenatal DHA DHA is essential for baby's brain and eye development and helps support maternal omega-3 status. If you're not eating low-mercury, fatty fish 2–3 times per week, I recommend adding a prenatal DHA supplement. 4. Probiotic — Gut & Digestive Support Pregnancy, delivery, antibiotics, stress, and dietary changes can all influence your gut microbiome. A targeted probiotic may help support digestive regularity, microbial balance, and gut health, especially following antibiotic use. 5. Beef Liver — Nutrient-Dense Support Beef liver is one of my favorite nutrient-dense foods to consider postpartum! It's naturally rich in: Vitamin B12: Energy metabolism and nervous system health. Heme iron: Replenishing iron stores after delivery. Choline: Liver and brain health. Copper: Iron metabolism and connective tissue support. Vitamin A: Immune function and tissue health. You can incorporate small portions of cooked beef liver or consider a desiccated beef liver supplement. 🩸 Iron — If Deficient Optiferin-C or Hema-Vite Iron deficiency is something I especially want to assess postpartum, particularly if you experienced significant blood loss during delivery or had low iron during pregnancy. Low iron can contribute to fatigue, hair shedding, restless legs, and poor exercise tolerance. I prefer checking CBC, ferritin, and iron studies to determine whether additional iron is needed beyond your prenatal. ✨ Bonus Supplements That Can Be Great! Magnesium Glycinate Supports muscle function, nervous system regulation, and energy production. I especially like considering it for muscle cramps, difficulty sleeping, or low magnesium intake. Restless legs and fatigue should also prompt an assessment of iron status. Inositol One of my favorite nutrients to consider for women with a history of PCOS, insulin resistance, or gestational diabetes! It supports insulin signaling and blood sugar regulation. Supplementation during breastfeeding should be individualized because research is limited. Collagen An easy way to add glycine and other amino acids involved in connective tissue formation and recovery. I love adding it to smoothies, oatmeal, or coffee! Just remember it complements, rather than replaces, complete protein sources. Jigsaw Adrenal Cocktail OR DIY Mineral Mocktail A fun bonus for hydration and electrolyte support, especially if you're breastfeeding! For Jigsaw's Adrenal Cocktail, mix one serving with: A squeeze of fresh lemon juice Ice 16+ oz of water Or make your own DIY mineral mocktail! Electrolyte supplementation is optional and should be based on your individual needs. The Takeaway 🤍 My Core Postpartum Foundation: ✅ Comprehensive Prenatal — Needed or Seeking Health ✅ Phosphatidylcholine — Choline and breastfeeding support ✅ Prenatal DHA — if not eating fatty fish regularly ✅ Beef Liver — Additional nutrient-dense support If Deficient: 🩸 Iron — Optiferin-C or Hema-Vite Optional Bonuses: ✨ Probiotic — gut support ✨ Magnesium Glycinate — Muscle and nervous system support ✨ Inositol — PCOS or blood sugar concerns ✨ Collagen — Glycine and connective tissue support ✨ Jigsaw Adrenal Cocktail or DIY Mineral Mocktail — Hydration and electrolytes One Last Thing... Postpartum depletion isn't something we should simply accept as a normal part of motherhood. While recovery takes time, persistent exhaustion, significant hair loss, mood changes, or feeling unlike yourself shouldn't automatically be dismissed as just postpartum. I want you to be nourishing your body adequately AND evaluating potential underlying contributors like iron deficiency, thyroid dysfunction, and nutrient depletion. Remember, more supplements do NOT automatically mean better outcomes! Food is our foundation, supplements help fill the gaps, and your individual needs should guide your protocol. Always review your supplements and dosages with your healthcare provider, especially if you're breastfeeding. You deserve to feel nourished and supported during this season, too! 🤍

Prenatal Protocol

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My Prenatal Supplement Recommendations 🤍 When it comes to prenatal supplements, I like to focus on a few core supplements that help support maternal nutrient status, baby's development, and overall pregnancy health. From there, we can add additional support based on your labs, diet, and individual needs! 🌿 The Core 3 These are the three supplements I generally prioritize when building a prenatal protocol: 1. Comprehensive Prenatal — Needed or Seeking Health (choose 1) A high-quality prenatal provides foundational nutrients like folate, B12, zinc, selenium, vitamin D, and other vitamins and minerals needed for healthy fetal development, thyroid function, and maternal health. 2. Phosphatidylcholine (PC) — Additional Choline Support Choline is SO important for fetal brain and nervous system development, cell membrane formation, methylation, and liver health. Many prenatals don't contain enough choline to meet pregnancy needs, which is why I often recommend additional phosphatidylcholine, especially if you're not regularly eating eggs. The amount of actual choline provided by PC varies by product. 3. Prenatal DHA DHA is an omega-3 fatty acid essential for baby's brain and eye development. If you're not eating low-mercury, fatty fish 2–3 times per week , I recommend adding a prenatal DHA supplement to help meet your needs. 🩸 Iron — If Deficient Optiferin-C or Hema-Vite (choose 1!!) Iron requirements increase significantly during pregnancy to support expanding maternal blood volume, oxygen delivery, and fetal development. However, I don't automatically recommend additional iron for everyone! I prefer to assess ferritin, CBC, and iron studies to determine whether additional supplementation is necessary beyond your prenatal. ✨ Bonus Supplements That Can Be Great! These aren't necessarily needed by everyone, but they can be helpful depending on your symptoms, health history, and nutritional needs. Magnesium Glycinate (I included a powder OR pill option- CHOOSE 1 !!) Magnesium supports muscle and nervous system function, energy production, and sleep. It may be especially helpful if you're dealing with low magnesium intake, muscle cramps, or difficulty sleeping. Restless legs and fatigue also warrant an assessment of iron status. Inositol One of my favorite nutrients to consider for women with a history of PCOS or insulin resistance ! Inositol plays a role in insulin signaling and blood sugar regulation. Research during pregnancy is still evolving, so I individualize its use rather than recommending it routinely. Collagen A great way to add glycine and other amino acids involved in connective tissue formation . I love adding collagen to smoothies, oatmeal, or other meals as an easy way to complement dietary protein intake. Adrenal Cocktail by Jigsaw Health OR DIY Mineral Mocktail This is a fun, optional bonus to help support hydration and mineral intake throughout pregnancy! Electrolytes like sodium and potassium are important for fluid balance, muscle function, and nervous system health. Option 1: Jigsaw Health Adrenal Cocktail Mix one serving with: A squeeze of fresh lemon juice Ice 16+ oz of water Option 2: DIY Mineral Mocktail You can also make your own mineral mocktail using mineral-rich ingredients like coconut water, pinch of sea salt, water, and lemon juice! Full Mineral Mocktail Guide here with more recipes! Both are refreshing ways to support hydration, especially if you're struggling to drink enough water throughout the day. This is not a necessity, and electrolyte supplementation should be individualized, particularly if you have blood pressure, kidney, or electrolyte concerns. The Takeaway 🤍 My Core Prenatal Foundation: ✅ Comprehensive Prenatal — Needed or Seeking Health ✅ Phosphatidylcholine — Additional choline support ✅ Prenatal DHA — Especially if not eating fatty fish regularly If Deficient: 🩸 Additional Iron — Optiferin-C or Hema-Vite Optional Bonuses: ✨ Magnesium Glycinate — Muscle and nervous system support ✨ Inositol — PCOS history or blood sugar concerns ✨ Collagen — Additional glycine and amino acid support ✨ Jigsaw Adrenal Cocktail or DIY Mineral Mocktail — Hydration and electrolyte support Remember, more supplements do NOT automatically mean better outcomes! The goal is to meet your nutrient needs through food first, use a few foundational supplements to fill common gaps, and then strategically add anything else based on your labs, symptoms, and health history. Always review your supplement routine and dosages with your prenatal care provider, especially during pregnancy.

Supporting Hormones & PMS

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You don't have to do all these. My main recs: - Good quality multi: Phyto Multi or Primal Multi - Vitamin E - Calcium / Magnesium Orotate OR Magnesium Glycinate - Omega 3's: Ayush Herbs OR Cod Liver Oil - Taurine Extras that can help with immediate symptoms relief: - ginger (period pain) - the tea options

Fav Kiddo Supplements (overall, gut, & immune health)

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Minerals + Electrolytes

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To Understand these more please download my FREE Mineral Mocktail Guide! https://thewomenshealthrn.myflodesk.com/jwlda06cdz

Creatine

I add creatine to my coffee for two main reasons: 1. Muscle recovery & postpartum support • 5g/day is the dose shown to saturate muscle • Creatine helps regenerate ATP, our cells’ energy currency • This supports muscle recovery, strength, and performance • Postpartum, I’m already easing back into movement and strength work, and creatine helps support that process 2. Cognitive support during sleep deprivation • I personally take 10g/day right now • Higher doses can support brain energy and cognition, especially during periods of sleep deprivation (like right now being up several times a night with a newborn) Creatine is one of most well-studied nutrients we have for muscle synthesis (when used alongside strength/resistance training) and now a lot of research is being done with its ability to improve cognition & even depression *this is not medical advice.

Digestion Travel Essentials

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Fav Collagen

Minerals

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