Postpartum Fatigue & Brain Fog: Are Mineral Imbalances to Blame?

There’s no denying that new motherhood can be exhausting. Recovering from pregnancy and birth while tending to a baby’s needs 24/7 is taxing on its own. Add in caring for other children, running a household, working outside the home - it’s no surprise that exhaustion and "mom brain" have become synonymous with modern motherhood. Many mothers aren’t aware, though, that these are also commonly missed signs of postpartum nutrient depletion - particularly if they last beyond the first few months after birth.

Minerals, Exhaustion, & Brain fog

In the world of holistic postpartum care, we often hear practitioners stress the importance of consuming a mineral-rich diet after birth. What’s often left out is why minerals are so important in the first place. Minerals are the raw materials the body needs to create energy, produce hormones, digest food, eliminate toxins, and so much more. When they are imbalanced or depleted, our entire system is compromised. In the following paragraphs, I’ll break down some of the common mineral imbalances I see in new mothers and how they affect energy levels and brain function.

Calcium

Calcium calms our nervous system and allows us to feel and hold our boundaries. It offers us a sense of structure and containment. When calcium is high, I commonly see mothers experiencing fatigue, depression, apathy, psychological withdrawal, impaired thyroid function, and/or general sluggishness. When calcium is low, mothers commonly feel overstimulated by their children, anxious, hypersensitive to life, edgy, and/or irritable. Living in this state hinders our mental clarity and eventually leads to burnout and exhaustion.

Magnesium

Magnesium resources us to be adaptable, receptive, mentally agile, and expressive. It calms the nervous system and supports energy production. When magnesium is imbalanced, I commonly see mothers struggle with poor sleep, sluggishness, lack of energy, and/or inflammation in the body.

Sodium

Sodium is our spark, our willpower, our vision, our ability to initiate. Every cell in the body has a sodium-potassium pump, which allows nutrients to pass in and out of the cell. Along with potassium, sodium acts as a solvent in the body and regulates fluid balance and electrical charge. I often see mothers with low sodium levels, indicating adrenal depletion. Women with low sodium often experience fatigue, exhaustion, brain fog, and poor stress tolerance.

Potassium

Potassium is our follow-through, our assertive power, our ability to do what we say we will. Along with sodium, potassium acts as a solvent and maintains fluid balance and electrical charge. Low potassium is another indicator of adrenal depletion. This is a common imbalance I see in mothers who are dealing with fatigue, sluggish thyroid function, brain fog, and sugar cravings related to low energy.

Copper

Copper has a close relationship with estrogen, and peaks during pregnancy. Unfortunately, due to environmental exposures and sluggish adrenal function, many of us have biounavailable copper accumulating in our bodies. This means that we can experience symptoms of high copper and low copper simultaneously. When copper is imbalanced, I often see mothers struggle with postpartum mood disorders, fatigue, and insomnia.

How to support postpartum Mineral levels

Eat Nourishing Whole Foods, and Enough of Them
This may be easier said than done in early motherhood, but eating plenty of calories from nutrient-dense foods is essential. Focus on meat, dairy, eggs, fruit, veggies, and unrefined sugars like maple syrup and honey. Make sure you’re eating regularly (every 3-4 hours) and always pair protein and carbohydrates. Most women need over 2,000 calories a day, especially while breastfeeding.

Focus on Mineral Rich Beverages
Rather than plain water, focus on drinking mineral rich beverages like herbal infusions, coconut water, milk, broth, and adrenal cocktails. Add a pinch of high quality sea salt or solé to your water.

Circadian Reset
Aim to get 3+ minutes of outdoor light in your bare eyes before any artificial light. Use amber bulbs or blue light blocking glasses in the evening. Try to eat at consistent times throughout the day.

Deep Rest
Most of us are not getting enough true rest! Start with 5 minutes a day of deep relaxation - no screens, no books, just rest. If you have trouble resting, guided meditation audios can be helpful.

Nourishing Movement
Move every day, in whatever way feels good to your body! Walk, dance, stretch, lift weights - anything that feels good without overexerting yourself.

Rest & Digest
Support digestion by sitting down for meals and doing your best to eat without distractions or stress.

Digestive Support
Digestive bitters or a shot of apple cider vinegar before meals can support digestion and help your body to absorb more nutrients from your food.

Stop Scrolling
Scrolling puts your body in a stress state, causing you to burn through minerals faster. Pick up a book or a hobby instead.

Targeted Supplementation
Supplementing vitamins and minerals can be deeply supportive, but taking a targeted approach is important. Minerals function in relationship to one another, so supplementing randomly can cause further imbalance. Testing mineral levels with HTMA allows us to replenish only what’s depleted, without causing further imbalance.

Going Deeper with mineral balancing & HTMA

If you suspect you’re dealing with postpartum depletion and are ready to dive deep into replenishing, hair tissue mineral analysis (HTMA) may be the perfect next step for you. HTMA shows us a clear picture of exactly where the body needs support and allows us to create a personalized nourishment plan. I offer 1:1 HTMA and mineral-nutritional balancing packages here.