11 Essential Breastfeeding Nutrition Tips for Better Recovery

7. Prioritise vitamin D for immunity and mood

Vitamin D plays a supporting role in bone health, calcium absorption, and immune function, and low levels can be linked with low mood in some women. A brief period of sun exposure on the arms or face most days helps many people make vitamin D naturally; where sunlight is limited, fortified foods and clinician-guided supplements are options. Fortified milk or fortified plant milks can be an easy way to include vitamin D in your daily diet. Because vitamin D status varies, consider testing if you have risk factors—dark skin tone, limited sunlight, or a history of deficiency. Working with your medical provider ensures supplements are given at safe doses for both mother and baby when necessary.