The Needed Guide to Postnatal Depletion

Far too many new moms believe that feeling completely drained is just part of the postpartum experience. While some fatigue is normal (you just had a baby, after all!), postnatal depletion is a common and often overlooked condition that goes beyond typical tiredness. 

Unlike general exhaustion, postpartum depletion is often driven by nutrient loss from pregnancy, birth, and breastfeeding. The good news? With the right support, you can start feeling more like yourself again. You don’t have to settle for surviving—you can thrive while nourishing your baby and yourself. 

What is Postnatal Depletion?

Postnatal depletion is a prolonged state of exhaustion due to the demands of pregnancy, childbirth, and motherhood. “I work with many mothers in the postpartum stage of their motherhood journey who are struggling with immense nutrient depletion and are completely unaware of their increased nutrient needs,” shares Crystal Karges, MS, RDN, IBCLC. The fatigue and other symptoms can last for months or even years if not adequately addressed, so it is essential to tackle the underlying cause and get the support you need.

Common Causes of Postnatal Depletion

The fatigue and exhaustion that often plague new parents aren’t always due to an interrupted sleep schedule. Several factors can contribute to postpartum depletion:

• Nutritional deficiencies: Pregnancy is a nutritionally demanding phase of life. Your nourishment has to cover you and a growing baby, and if you don’t get everything you need through diet and supplementation, you can start feeling sluggish, foggy, and fatigued.
• Hormonal changes: Fluctuating hormones after delivery can affect mood, energy, and more, causing everything from night sweats to postpartum exhaustion.
• Sleep deprivation: Lack of deep sleep from frequent night-wakings can affect brain function and significantly contribute to fatigue.
• Physical stress: You may not be running a triathlon, but the postpartum period is very physically demanding. Breastfeeding, healing after birth, and managing newborn care can be taxing.
• Mental load: Juggling household responsibilities while trying to balance work and life with insufficient support can worsen feelings and cause heightened stress and emotions.

Symptoms and Signs of Postnatal Depletion

It’s easy to dismiss postnatal depletion as just part of being a tired new mom, but it’s much more than that. The symptoms often go beyond fatigue, affecting physical health, mental clarity, and emotional well-being. 

Physical Symptoms

The physical symptoms of postpartum depletion range from feeling tired all of the time to serious long-term effects like muscle weakness and a sluggish immune system. Physical symptoms include:

• Fatigue & Exhaustion 
  
• Hair Loss
  
• Muscle Weakness 
  
• Dry Skin & Brittle Nails 
  
• Weakened Immune System
  

Clarity & Concentration Symptoms

Lack of sleep can impact factors like our mental clarity and ability to concentrate, and depletion can compound these issues as your body isn’t getting enough brain-healthy nutrients. Depletion symptoms include: 

• Brain fog 
• Forgetfulness
• Feeling overwhelmed
• Trouble concentrating

Emotional Symptoms 

Due to fluctuating hormones, pregnancy comes with a wide variety of emotional changes, so many new moms attribute their ever-changing postpartum emotional state to lingering pregnancy feelings. However, depletion could be the culprit. Emotional symptoms include:

• Mood Swings 
  
• Occasional Anxiety & Overwhelm 
  
• Low Motivation & Burnout 
  

How Long Does Postpartum Depletion Last?

Unless you address your symptoms, postpartum depletion can last for months or even years. The physical, cognitive, and emotional symptoms can impact your relationships, career, and overall well-being.

Risk Factors

Anyone who has given birth is at risk of postnatal depletion. The demands of pregnancy and breastfeeding are high, and without consistent, proper nourishment, you can become depleted.

You may assume that postnatal depletion is just breastfeeding exhaustion or adjusting to life with a newborn. That’s why paying attention to how you feel is critical, as well as ensuring you’re proactively supporting yourself with nutrient-dense food and a comprehensive prenatal vitamin. 

Tips on How to Recover from Postnatal Depletion

The good news is that you can usually address postnatal depletion with a few diet and lifestyle changes. Here are some simple tips on how to recover from postnatal depletion:

• Nutritional support: Pregnancy and breastfeeding are nutritionally demanding, and if you aren’t consuming enough nutrients to support both you and your baby, your body can experience postnatal nutrient depletion. A comprehensive prenatal vitamin can support postpartum recovery. Consider asking your healthcare provider for nutrient testing, which can provide helpful information on your nutrient status. Common postpartum nutrient tests include iron, vitamin D, omega-3s, and B vitamins. 
• Rest and sleep: Getting good sleep with a new baby is challenging, but try to prioritize sleep by setting a schedule with your partner and calling on family and friends to help with household tasks when possible. Conveniences like grocery delivery can also help free up some time for postnatal recovery and rest.
• Gentle movement: Postpartum isn’t the time for intense workouts, but outdoor walks (great for contact naps!) and gentle yoga or stretching support recovery.
• Mental and emotional support: Finding emotional support through community groups or therapy

If you find it difficult to get out of bed or perform daily tasks, contact your healthcare provider ASAP.

The Bottom Line

Postnatal depletion is real and it’s more common than you think. The physical demands of pregnancy, childbirth, and early motherhood can leave new moms running on empty, especially without proper nutritional support. The good news? With optimal nourishment and intentional postpartum self-care, recovery is possible.

Needed’s IRB-approved study* sheds light on the state of nutritional status in pregnancy, and how micronutrient status differs based on the type of prenatal vitamin women were taking. Click here to learn more about the study and read the full findings.

*Based on our Prenatal Nutrient Status Study, an observational cross-sectional decentralized clinical research study which compared nutritional biomarkers among 235 pregnant women in the US, according to the type of prenatal vitamin used in the current pregnancy.