When these run low, energy and mood follow — and after birth, they often run low.
Iron deficiency (with or without anemia) is a leading cause of fatigue and low mood, and it impairs dopamine function. Symptoms include exhaustion, brain fog, irritability and feeling cold. Sources: red meat, liver, shellfish, lentils, beans, tofu, dark leafy greens — pair plant iron with vitamin C to boost absorption, and avoid coffee/tea right at mealtime.
B12 is essential for nerve function and making mood neurotransmitters; deficiency can cause fatigue, low mood and cognitive fog. It's found almost exclusively in animal foods — meat, fish, eggs, dairy — so vegans and vegetarians should supplement or use fortified foods.
Folate (vitamin B9) works closely with B12 to produce serotonin and dopamine; low folate is linked to depression and to poorer antidepressant response. Sources: leafy greens, legumes, asparagus, citrus, avocado.
Blood loss during birth plus the demands of pregnancy leave many new mothers low in iron and depleted overall — a big reason for postpartum fatigue and low mood. The warming, iron-rich soups and broths of the sitting month exist to rebuild exactly this. See postpartum mood foods, and ask your provider to check iron and B12 if you're struggling.
Low iron (with or without anemia) commonly causes fatigue, brain fog, irritability and low mood, and impairs dopamine function. It's especially common after birth due to blood loss. Rebuilding iron often improves energy and mood.
Iron: red meat, liver, lentils, beans, leafy greens. B12: meat, fish, eggs, dairy. Folate: leafy greens, legumes, citrus, avocado. Pair plant iron with vitamin C for better absorption.
Emily is a chef, mother of five and postpartum-recovery educator who revives the 2,000-year-old zuo yuezi ("sitting month") tradition for modern mothers. Her signature, food-first method helps women rebuild after birth and ease postpartum depression — and she now certifies doulas and midwives to cook it for their own clients.
Emily's food-first recovery course, recovery teas and doula & midwife certification live at The Sitting Month. Text Emily and she'll help you find the right starting point.
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