VBAC Nutrition for Fertility, Pregnancy and Postpartum Explained

There’s no denying it – what we consume has a major impact on our ability to conceive, carry, and deliver a baby as well as heal from birth and support motherhood.

I have always been a firm believer in the importance of nutrition on all things related to reproduction, but the more babies I have had and the more clients I support… the link has become even more evident. 

With help from our dear (and very educated) friends at Needed, today I want to dig into how nutrition can support your journey to fertility, through pregnancy and transition to postpartum. Stick around for guidance, tips and suggestions on the nourishment you need in this season.

Let’s go!

Pre-conception & Fertility

When I was TTC for the very first time (more than 10 years ago now), my conventional fertility doctor didn’t really talk about nutrition or any other factors that could be contributing to our struggles getting pregnant. As I’ve gone on to have four babies and spent time researching and learning (using the @NeededAcademy), it’s become abundantly clear that diet, nutritional status, lifestyle and environment all have a direct impact on fertility (for both men and women). So much so, that it’s actually recommended to spend 6-12 months preparing your body for pregnancy. 

Several nutrients are key to ensure a woman’s egg development is optimal – B6, B12, folate, magnesium, selenium, zinc and omega-3 fatty acids to name a few. Similarly, a man needs adequate amounts of zinc, selenium, D3 and B12 to ensure adequate testosterone levels and sperm health. Additionally, because sperm and egg health are both affected by oxidative stress in our environment and diet, it’s necessary to consume plenty of antioxidants.

So, what foods should I eat to support the pre-conception stage? Think: whole and unprocessed foods, like those found at the farmer’s market or in the perimeter of the grocery store. Try incorporating these kinds of foods in your fertility diet:

• Protein – eggs, salmon, beef, liver, chicken
• Fruits & vegetables – avocado, leafy greens, banana, citrus fruits, broccoli, cauliflower, berries
• Dairy – milk, cottage cheese
• Nuts & seeds – brazil nuts, walnuts, chia seeds, sunflower seeds, flax seeds

And one more thing – no matter how well-rounded our diet is, supplementing is critical to fertility health. Needed has the best line of fertility supplements for both partners, including male-specific Sperm Support+. We often focus on the changes a female may need to make when it comes to fertility, but male fertility directly impacts conception, too! Sperm Support+ provides a whole body approach to male fertility through pre and probiotics, antioxidants and botanicals, all necessary for optimizing male hormones and gut health.

If you’re just getting started with fertility supplements, Needed offers our community members (and their partners) a significant discount on their initial orders. Use code VBAC to get 20% off your Needed order. 

Pregnancy

It cannot be overstated that nutrition is key during each trimester of pregnancy. As soon as the embryo begins to grow, so do the nutritional needs on a woman’s body – hormone levels are increasing drastically, a new organ is being created (the placenta), blood volume increases by 30-50% and more. All of these changes need to be supported by adequate nutrition. 

Furthermore, not getting adequate nutrients during pregnancy can leave you further depleted for postpartum. 

First Trimester

As difficult as it can be for many moms, fueling your body well during the first trimester can really offer a strong foundation for the remainder of pregnancy. Not only is your body changing rapidly to accommodate new life, but this is the time when your baby is undergoing neural tube development and cell division.

Consider adding these foods to your diet during the first trimester to ensure adequate nutrients for this critical stage of development:

• Folate – leafy greens, beans, broccoli
• Choline – eggs, liver
• B6 – bananas, carrots, spinach, sunflower seeds, pineapple, avocado
• B12 – yeast, eggs, meat and other animal products
• Potassium – bananas, sweet potatoes, beets
• Zinc – almonds, pumpkin seeds, cacao, oysters, collard greens
• Magnesium – Usually found in plant foods like greens, nuts and seeds but due to the decreasing nutrient-density of soil, it can be difficult to get enough magnesium through food. You can also absorb magnesium through baths, sprays or supplements. 

Again, with the myriad of changes occurring in mom’s body plus the complexity of growing a new life, a truly complete prenatal vitamin is so important. A 2019 study found that 95% of pregnant women taking a prenatal vitamin still remain deficient, which tells us that it’s essential to understand your specific needs and get a vitamin that meets them. 

Because every mom and every pregnancy are different, Needed offers the perfect line of pregnancy supplements including Prenatal Powder or Capsules, Pre / Probiotic, Iron, Choline and so much more. Bundle essentials together or try them separately to build your best prenatal experience. 

Second Trimester

Ahh, the second trimester! This is usually the golden season of pregnancy – energy returns, nausea subsides, brain fog lifts a bit and you feel more like yourself again. That being said, your body is still working at full capacity to help baby develop organs and body parts. It’s also an important time to reintroduce some foods that may have found their way off your plate during the first trimester due to food aversions or sickness. 

Consider adding these foods to your diet during the second trimester to ensure adequate nutrients for baby’s rapid growth: 

• Protein – eggs, meat, collagen (animal skin, bone broth and collagen supplements)
• Omega-3 – fatty fish (salmon, sardines, and other low-mercury options), walnuts, chia seeds, flax seeds
• Vitamin A – liver, dairy, carrots, sweet potatoes
• Vitamin C – bell peppers, strawberries, brussel sprouts, citrus fruits
• Vitamin D + K2 – animal products, sunlight
• Iron – animal sources provide best absorption but also found in dark chocolate, lentils spinach
• Magnesium – think of getting your magnesium from a supplement or spray

Third Trimester

And finally, we arrive at the third trimester. Most moms feel a surge in physical growth, often more swelling and body aches, decreased energy levels and all-around excitement for baby’s arrival. Baby’s bones and brain are finalizing development. 

It’s important to continue with the nutrients and supplements from the first and second trimesters, as they are still essential for you and baby. Also try to focus on getting enough of these…

• Water – Hydration is so, so important for overall well-being during this time. Getting at least 64-96oz of good, clean water per day can help reduce swelling, ensure proper amniotic fluid levels, regulate blood pressure, circulate nutrients, dispose of toxins, support mental clarity and energy and the list goes on. And don’t forget Needed’s Hydration Support to help you hit your goal!

• Calcium – During this trimester, baby’s developing bones need around 250 mg of calcium per day. Eat things like dairy, broccoli, bok choy and tofu (and make sure you’re still getting enough D3 + K2 to aid in calcium absorption). 

• Foods to prepare for labor – Also consider eating dates to help soften your cervix, increase the chances of spontaneous labor and potentially shorten labor time. We have more info + recipes here. Red raspberry leaf tea also offers some anecdotal benefits, so you may consider adding that to your daily routine. Find out more here. 

• Foods to initiate breast milk production – It doesn’t hurt to stock up on and start eating some things that could help stimulate milk production like oats, carrots, fennel, unripe papaya and fresh raw veggie juices. 

Postpartum & Breastfeeding

And last but absolutely not least – the fourth trimester. A postpartum woman’s needs for support, rest, care and nutrition are integral to her healing journey and transition to motherhood. Mama, please hear me: healing from birth (no matter the kind of birth experience you had) requires specific nutrients and practices. 

It’s important to mention that many women are actually facing postpartum depletion, defined by Needed as “the physical, emotional, and psychosocial impacts on a woman after her baby arrives.” Things that have become normalized during postpartum like hair loss, digestion issues, brain fog, low libido and more are actually signs that a woman may be depleted of essential support and nutrients. 

Be sure to incorporate these foods into your postpartum diet to help repair tissues, restore electrolytes, replenish iron and support mood, memory and immunity:

Healing & Recovery

• Warming foods like soups, stews, bone broth, oatmeal and tea
• Cooked fruits and vegetables instead of raw
• Easy-to-digest foods like eggs, sweet potatoes, whole grains
• Incorporate plenty of protein like collagen, beef, eggs, turkey, chicken
• Red and organ meats 
• Limit overly processed, artificially sweetened, cold & raw foods
• Supplement with a prenatal, Vitamin D, Omega-3, Choline, Collagen, Pre/Probiotic, Iron

Needed’s Fourth Trimester Plan is a complete support system and includes things like collagen, a pre/probiotic, choline, vitamin d3 + k2 and sleep support. This plan can be customized to add other essentials, which makes it the most comprehensive nutritional support on the market. 

We absolutely love the book The First 40 Days: The Essential Art of Nourishing the New Mother. Not only does it have gorgeous photos, but it’s a comprehensive guide to postpartum recovery and offers a ton of delish recipes!

Breast Milk Production

If you plan to breastfeed your baby, your body needs even more support and requires even more energy. I mean, you’re nourishing an entire human while you’re also healing from the most intense thing your body has even been through! Here are some tips:

• Consume enough calories and plenty of water
• Discuss Vitamin D needs with your provider and baby’s pediatrician 
• Galactogogues (foods thought to increase milk supply – oats, papaya, pumpkin, quinoa and others

Nutrition. It’s one of those things you could research unceasingly and still feel overwhelmed and confused about what you should actually be consuming. We hope this guide gives you the information you need and the confidence to fuel yourself for fertility, pregnancy and beyond. Because you (and your baby) deserve it. 

Many thanks to Needed, for their leadership in women’s nutrition and for offering our community a discount on their radically better products. Use code VBAC at checkout to get 20% off your Needed order. You won’t regret it.