Postpartum University® Podcast

The Truth About Postnatal Supplements: What to Recommend or Avoid EP 222

• Maranda Bower, Postpartum Nutrition Specialist

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As a postpartum provider, functional health practitioner, and perinatal nutritionist, you're likely being asked daily: "What's the best postnatal vitamin?" But here's the uncomfortable truth: the supplement market, especially for postpartum nutrition, is a wild west, riddled with misleading practices and products that could be doing more harm than good. Forget the simple brand recommendations. This episode pulls back the curtain on white labeling in supplements, reveals why so many popular brands are problematic, and empowers you to identify high-quality, bioavailable nutrients your clients actually need. We're challenging the "pill for every ill" mentality and arming you with the science to truly nourish depleted postpartum moms at the root.

Check out this episode on the blog HERE. 

Key Time Stamps: 

  • 00:54: The Postnatal Supplement White Labeling Scam (Why Most Brands are Problematic)
  • 04:31: Spotting a Fake: How to Identify Low-Quality Postpartum Supplements
  • 08:22: Beyond Folic Acid: Crucial Checks for High-Quality Postpartum Vitamins
  • 10:42: Food First: Why Real Food Outperforms Postpartum Supplements (Science-Backed)
  • 13:25: The Supplement Trap: How Isolated Nutrients Can Harm Postpartum Moms
  • 15:20: When Supplements Are Needed: A Provider's Guide for Postpartum Depletion
  • 18:50: Topical Magnesium & Beyond: Optimal Delivery Methods for Postpartum Absorption
  • 27:21: Your Checklist: What to Look for in a Truly Effective Postpartum Supplement
  • 28:38: Advanced Biochemistry: Navigating Nutrient Interactions in Postpartum Supplements
  • 31:14: The P5P Controversy: Understanding B6 Risks for Postpartum Mental Health
  • 36:50: Herbs as Medicine: Ancient Wisdom for Modern Postpartum Nourishment
  • 40:17: Precision Matters: Empowering Postpartum Providers in Supplement Assessment

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Speaker 1:

The postpartum care system is failing, leaving countless mothers struggling with depression, anxiety and autoimmune conditions. I'm Miranda Bauer and I've helped thousands of providers use holistic care practices to heal their clients at the root. Subscribe now and join us in addressing what modern medicine overlooks, so that you can give your clients real, lasting solutions for lifelong well-being. Hey, hey, friends, welcome back to the podcast. Today we are diving in to one of the most searched, most asked questions. I get what's the best prenatal or postnatal vitamin? But we're not going to do what everyone else is doing, you know, just like rattling off a few good looking brands and calling it a day. No, no, I am going to go much deeper than that, because here is the truth Not all supplements are created equal. Some are downright garbage, even the ones that look professional. And, most importantly, there's a growing trend that no one is talking about and it's something you need to know about. It's called white labeling and chances are, you've seen it all over Instagram and TikTok and influencer spaces without ever realizing it. White labeling is when companies mass produce a generic supplement and allow others, like influencers or even well-meaning providers, to slap on their own label and sell it as if it's their own custom formulation and with the postnatal supplement market, which is now predicted to hit billions of dollars in value, this is a cash cow that many people are absolutely in on, and the worst part is that most people, providers included, don't know how to spot it. So in this episode, we are going to change that. We're going to break down how to identify a high quality supplement. We are going to change that. We're going to break down how to identify a high quality supplement, why certain popular postnatal vitamins are doing more harm than good, why food must come first and the science behind why supplements are often poor replacements, and then some real reason studies to prove supplements work. Okay, and this is not what you think we're going to dive into. This is going to be a very hot topic. We're going to talk about the difference between formulations and we're going to talk about exact nutrients you want and the ones you want to avoid, and then we're going to address the very real concerns about taking supplements in isolation and how that could actually create toxicity rather than nourishment. So this is a big episode Tune in. We have all been taught to believe that supplements are kind of this cure-all, that you just need a good multivitamin and you're golden, and I really am going to challenge that in this episode. I want to give you all of the tools so that you can think critically, that you can go, do this, you can empower to educate your clients, because they're asking what they should take and they deserve to be told the truth, not just what's trending. And if you're a mama listening into this and you're not a provider, please hear me when I say this you are not broken. Your food is not broken. Your body was never meant to rely on a bottle of pills to survive motherhood. So let's unpack the science, let's clear the noise and let's talk about real nourishment and what that looks like. Starting now. Okay, I'm going to start off with a truth bomb. Starting now. Okay, I'm going to start off with a truth bomb.

Speaker 1:

Not all supplements are created equal, and when it comes to postnatal vitamins, the gap between quality and marketing has never been wider. We are not talking about the difference between synthetic folic acid and mentholated folate here. We're talking about a massive and growing industry, and one that's now worth billions. And guess who they're targeting? They're targeting moms, specifically postpartum moms, and the demand for postnatal nutrition has exploded. It has a trend that few are talking about and it's something that's deeply concerning me and researchers and advocates for mothers, and it's this idea of white labeling. Okay, so we've talked about it in a little bit.

Speaker 1:

In the very beginning, manufacturer creates a generic supplement formula, a very standard multivitamin. They produce it in bulk and then they allow anyone to buy it, slap their brand name on it and then market it as if it's their own expertly crafted creation. And this is well-meaning. Influencers, coaches, healthcare providers they don't really realize that choosing the stock formula that you know 50 to 100 people are also selling under different names is not okay To the consumer. It looks boutique, right, it looks trusted, it might even say doctor formulated, but under the hood it's the exact same product as a dozen others and really 50, 100 plus others, and it has low bioavailability. It has questionable ingredient sourcing and it has cheap fillers. And here's the kicker these products are priced like premium nutrition but often contain the same low grade ingredients that you find in a big box store shop. They're like the exact same thing and I get it right. Labeling can seem like a fast track to offering value to clients and to getting more money in your pocket, but we have to ask is this really value or is it just repackaged convenience in disguise?

Speaker 1:

Especially in postpartum, women are depleted, they're vulnerable and they're trusting us to guide them, and we can't afford to recommend junk in a bottle. Now, I'm not saying that all is junk in the bottle. We're gonna dive deep into all of this. Maybe there is a really amazing white label brand that's out there for you and you've nailed it and you've got it. If this is you, awesome. But that's not generally what I'm seeing.

Speaker 1:

Okay, and we're going to shift all of that here in a second. But first we have to know that this is a global market and never ever have we ever had a global postnatal supplement market. It is now become its own market. So we've got the supplement market right Massive, multi-billion dollar market. Now we've had the postnatal supplement market, or and the prenatal supplement market branch out and become its own billion dollar market. Okay, so it's no longer like this little tucked away piece under the supplement market. It is its own market because it's growing so fast and it's been tracked in its own sector now because if it's projection to reach billions and billions and billions in the next few years.

Speaker 1:

So we're recognizing this, we're seeing it because women are saying I need better nutrition, I need better support in this regard. I recognize that when I'm depleted nutritionally, that I've got to do something bigger, but, but, but, but. Big corporations, of course, have taken notice. So you think Nestle and Bayer and Unilever, like they're eyeing this market. They're already in on it, okay. So here's my warning to you If you don't know what you're looking at on the label, you are already behind my friend and I am here to catch you up, because these companies are banking on the fact that you will see organic, you will see OBGYN approved or you'll see clinically formulated, and then you'll stop reading and be all good, okay. So here's what to watch for. Just beyond, no folic acid, okay. Yes, again, avoiding folic acid is important, but that's just like scratching the surface.

Speaker 1:

We also need to be thinking about where are these ingredients sourced? Are their third party tested? Are they bioavailable? Are they food-based or are they synthetic? Is the formulation tailored for postpartum meats? Is it just a general multivitamin with a new label? Are their nutrient levels therapeutic or are they just to meet the RDA standards? And spoiler alert, rdas are based on a very minimum survival, not optimum health, and those RDAs are based on men's numbers, meaning that a group of men sat around on a panel and took a bunch of studies that were done on men and then reduced those numbers within those studies to fit a smaller human being, ie a female. So those RDAs are quite a joke for the female population.

Speaker 1:

We also want to know what is the delivery method. Powders and liquids are generally more absorbable than hard-pressed tablets. And then, who's behind the brand? Is there transparency? Is there clinical transparency? Is there clinical experience? Is it, is it a marketing team only?

Speaker 1:

Okay, and then here's the other thing they change formulas all the time. So even if you find a good one and this is one of the very reasons why I never, ever, ever say this is the brand that you need to look out for this is the brand that I would recommend, because that brand is probably going to change things up again in six months or we're going to find that it actually contains really high toxic levels of lead or whatever. The case may be right. So we have to understand that companies constantly update their formulations, and they do it quietly. They're not telling you that they updated their formulations, so you may recommend a product for years only to realize that it no longer contains what it once did. Ingredients change, sourcing shifts and unless you're watching like a hawk, you're going to miss it. And again, this is why I never recommend products just for the brand name. I recommend based on the formulation, the transparency, the clinical results and in a specific moment in time, because the space it moves so, so fast and if you're not moving with it, your clients are going to suffer.

Speaker 1:

Okay, so I'm going to shift gears and talk about something that should be obvious, but it gets completely lost in the sea of Instagram ads and supplement affiliate links, and that is food is a foundation Always. Supplements were never meant to be the source of your nutrition. They're meant to supplement a nourishing, real food diet, not replace it. But here's what happened. In a world where our food system is failing and postpartum support is nearly non-existent, we've started using supplements as a crutch.

Speaker 1:

Moms are told take this pill, you'll get everything you need, rather than here's how to nourish your body with food that heals. And this is dangerous thinking and it's based on a fundamental misunderstanding of how the body works. Real foods contain the cofactors that your body needs. So I'll break this down for you. Take iron, for example, when you eat iron from a grass-fed steak, you're not just getting iron, you're getting B12, zinc, hemat iron, protein coenzymes and the exact digestive enzymes and fats needed to break down and absorb that iron. It's a biologically intelligent package designed by nature to work in harmony with your body. Now take an isolated iron supplement, even a really good one, and it might raise serum iron. But what about absorption? What about the liver load? What about the missing cofactors that are necessary for utilization? What about how it impacts the gut lining? And you will never get those questions answered on a label.

Speaker 1:

There's a growing body of research that is suggesting that some supplements, especially isolated multivitamins, may actually be harmful in certain contexts. Not because you're overdosing on nutrients okay, that can happen but not even because there's synthetic forms that are really bad for you because there are but also because we're taking nutrients out of their natural environment. We're separating them from an entire matrix of compounds that evolved within food and the body doesn't know how to process that. Studies have shown that certain isolated antioxidants can increase cancer risk in high doses and that over supplementing with calcium without proper fat soluble vitamins can lead to calcification in the arteries. Or taking folic acid instead of folate can worsen mental health symptoms and block absorption of the active form.

Speaker 1:

So, yeah, the data shows supplement users tend to be healthy. This is what we always hear, right? Well, wait a second. Like we know that, if you take supplements, studies repeatedly show that these people are healthier. And we have to ask is it the supplements making them healthier or is it that they're health conscious people who are more likely to take supplements? Right? And this is where correlation does not equal causation, and this is where we've been less misled by marketing masquerading as science. So what does that mean for you as a provider, or even as a mom? It means that real food is always the first step Teach it, prioritize it, return to it.

Speaker 1:

And when supplements are needed and sometimes they are we have to choose them carefully, only after food is dialed in, only after you know what you are supporting. We've got lab data, we've got symptoms, we got root causes, and only if you're understanding the why behind every ingredient, because otherwise you're just giving your clients expensive urine or, worse, you're adding to their toxic load. Okay, so after all of that, you might be wondering so are our supplements bad? Should we just like, ditch them all together? No, not at all right. Supplements have their place and in postpartum that place is real.

Speaker 1:

We are often working with bodies that are depleted, overwhelmed, inflamed, undernourished and, let's be honest, most postpartum moms aren't sitting down for many. At least three warm, nutrient-dense, slow-cooked meals a day. That's usually not happening. They're sleep-deprived, they're skipping meals, they're grabbing what's easy, they're surviving on a bag of chips and some jelly beans and their child's leftover chicken nuggets and mac and cheese. And this is where supplements can be powerful tools when used intentionally and with clarity.

Speaker 1:

So when are supplements needed? Right? So, when there is a known deficiency or depletion. Right, that includes low ferritin or anemia, b12 or folate deficiency, vitamin D deficiency, omega-3 insufficiency. So if you have lab data that confirms a gap, or if the symptoms are unmistakably clear, supplementing can help restore what's missing and speed up recovery.

Speaker 1:

But again, we aren't guessing here. We're not throwing random products at the problem. We're matching symptoms with labs and selecting bioavailable forms based on actual needs. And here's a critical component too. Just because somebody might be deficient in one thing or several things related to a deficiency of one, because if you're deficient in one, you're usually deficient in many right, and you get that lab test back, but you haven't also looked at your toxic load and you haven't looked at how well your liver is functioning, all of that stuff. You might think, oh, I have a deficiency in vitamin D, when it's not a vitamin D deficiency, it's an issue with your liver. Or it might be an issue with the way in which your body is absorbing and going through the process of using that nutrient. Okay, so it's never just black and white, okay. Again, we're not guessing here. We're not throwing random products at the problem. We want to match symptoms and labs and look at the whole body picture. Okay.

Speaker 1:

And then when food is not enough, which is very temporary, so let's say that digestion is off, appetite is low, nausea might be high, like especially pregnancy. We're looking at you, right, inflammation is present, you want to eat better, but maybe your gut is not letting you, or your mom or your moms are suffering with indigestion and and bloating and gas and all of the symptoms that are saying, hey, something is off here in terms of inflammation and gut health. So this is a great moment for liquid supplements and powders, or even talk about topicals. Right, like magnesium, magnesium is absolutely amazing. I never recommend this as a supplement where we ingest. I always recommend it on the skin, whether in baths or in lotions or whatever.

Speaker 1:

There's actually a lot of studies that have been done on this to show that the effect of getting magnesium transdermally, so through the skin, is far better than it going through the digestive tract. And a lot of people say what? No, there's that landmark study, though, that says otherwise. Let me tell you about that landmark study really quickly. We're going to take a take a second to move off to a different topic. I'm going to, I'm going to box this real quick and tell you that that landmark study that was said that transdermally magnesium supplementation does not work.

Speaker 1:

It was done on cadavers. Okay, so they took cadavers, so people who are no longer living, and they took a, a toxic bug spray used in the military to protect military men and women from getting eaten alive by things like ticks and bugs and mosquitoes and all of the things. And this toxic bug spray has a very high concentration of magnesium. So they thought, because it has such a high concentration of magnesium, we're going to put it on these people's body and see if they get, see if it gets absorbed into the skin. Well, they're dead people, so of course, their body didn't do any absorbing, it didn't say, oh wait, this is magnesium, we need this, let's bring it into the body and on top of it if, even if these people were alive, why would the body do that, knowing that it is toxic on top of it? And we don't have the, the understanding of the toxins, the bug spray and how that affected the, the high dose of magnesium, right? So even if the body was able to say, I don't want that, but I want this, we don't know the effects of that, we don't know how that toxic bug spray was affecting the magnesium and vice versa. Maybe they were blocking it. But again, on cadavers, are you serious? So that was a very terrible study. That is not going to. It should never have been considered a landmark study and transdermal effect of magnesium. So total, off topic, yet on topic study that you need to be aware of. But I'm going to tell you, when it comes to magnesium transdermal, get it in your baths, use it on your skin, magnesium lotions that is going to be so, so helpful. Foot baths are 20 minutes a day where the magnesium soaked foot bath and warm water feels amazing and the effects scientifically are proven to be significant. Okay, all right, all right, okay.

Speaker 1:

So supplements can help bridge the gap, but we need to use food, food, food, food right. And then we also have genetic or functional issues that require higher doses. So some clients, especially those with gut malabsorption issues or chronic illnesses, or even people who have, like the MTHFR, gene mutation, they might genuinely need more food, more nutrients, than food can provide. But again, this is where targeted supplementation comes in. It's not a blank multis right, or a blanket of multis, and we're using therapeutic nutrients at the right dose and the right form, not just throwing 800 milligrams of folate into a blend and hoping for the best. And here's another reason. So we're talking about I got off on the magnesium topic here but we're talking about when are supplements needed right when there's a known deficiency, when food is not enough, even just temporarily, if the gut is not working well, when there is some sort of genetic or functional issue. And then the other is when we're supporting specific systems under stress. So in postpartum, we often target things like nervous system regulation right. We use adaptogens, for example, like ashwagandha or magnesium, glycine and the tissue healing right, collagen, vitamin C or lactation or hormonal balance. Again, these are foundational pieces that a lot of times we already have in place. So these are things that are supporting our recovery, not replacing the basic needs of rest and nourishment and connection. Okay. So again, supplements are not band-aids, they're tools, and they're tools that are only as effective as the hands that use them. Okay, okay, so you've got the why, you've got the when of supplementation.

Speaker 1:

Now let's talk about how, because not all supplements are created equal. I know we keep saying that, but not all forms are well absorbed and we need to look beyond what is in the supplement and start paying attention to how it gets in the body. So there's a couple of main forms of delivery. We have pills and capsules. These are the most common form, but also the least absorbable, especially in a postpartum body. Many postpartum women have lower stomach acid production, they have sluggish digestion, delayed gastric emptying and they simply sometimes cannot swallow large pills. Maybe they're feeling nausea, fatigue, sensory overload. That is a real thing, and if you're not breaking down those capsules effectively, you're not absorbing what's inside, so it's just going to go from one end and come out the other, and that's not only a waste of money, it's a missed opportunity for healing.

Speaker 1:

Then we have liquids, one of the most absorbable forms, especially for minerals and certain vitamins like iron and magnesium and B12. Liquids bypass the gut's slower breakdown process and it enters the bloodstream faster, and it's ideal when digestion is impaired, when you're working with high depletion, when you need quick absorption. The downside of liquids is that it has a taste, it has a shelf life and it often costs a lot more, but when chosen well, they can be a game changer. Then we also have powders, and this is kind of like the happy medium, and we also have powders that are in capsule form. They are usually the most absorbable and they've got like sometimes a customizable dose. They're easier for the system. We see things like protein blends, collagen, magnesium blends. Whole food-based multivitamins are often powders. But just be really cautious of fillers and artificial flavors or sweeteners and always check how the powder is sourced and processed.

Speaker 1:

Okay, I also want to say that topicals or sublinguals or injections are also an option. These are often used in more therapeutic settings. B12, for example, can be delivered in the body faster and in an injection kind of sort of way, magnesium can be absorbed through the skin. As we already talked about, injections might be needed in extreme deficiency cases. I am not a huge fan of injecting things into my body. Some say that it works really well. I'm not a huge component of this. At least I haven't gotten on the bandwagon yet. Time will tell but for most postpartum clients this is not the first line, but it is worth knowing that it exists when digestion is so compromised or there needs to be something urgently in place. So here's what to look for.

Speaker 1:

Okay, so bioavailable forms think a mentholated B vitamins, chelated vitamins like magnesium, glycinate instead of oxide. If you're not familiar with this, you can do some some big research on on what that means in terms of bioavailable forms. That is a whole class in and of itself that you would need to take. That is extensive work there. We also want to make sure that there's some third-party testing, especially for heavy metals and toxins, and that there is no unnecessary fillers like skips, synthetic dyes and titanium dioxide or hydrogenated oils. If that is in there, say no. Okay, you wanna make sure that there's transparent sourcing. You should know where your raw materials are coming from, because if your client can't absorb what's in the bottle, if it's not coming from a really great source, then what's the point? Right, there's no point in doing that. Okay, so let's move on to the advanced section, because this is where the highest quality forms of nutrients and supplements can still cause harm if it's not formulated intelligently, and most aren't okay. So we have what I call vitamin interactions. So when nutrients work against each other, so not all nutrients play nice in the sandbox, go figure right.

Speaker 1:

Here are some of the most critical conflicts iron and calcium these two compete for absorption in the gut. If they are taken together, like in most multivitamins, you reduce the efficacy of both. This is why iron supplements should never be in a general multi. If a woman needs iron, it should be taken separately. It should be taken separately, ideally with vitamin C, away from things like caffeine, so definitely not far away from your coffee in the morning. Okay, and a little tidbit iron should always be taken on a liquid form, otherwise the pill form, generally speaking, always, always, always means an upset stomach or constipation, ugh, okay. Then we also have zinc and copper. So high dose zinc over time can deplete copper, leading to imbalances that impact immunity and energy. So quality multis should balance this very, very carefully. Sometimes copper should even be avoided postpartum due to its effects of estrogen and mental health. We also have a lot of women who have copper toxicity thanks to the copper IUD.

Speaker 1:

Okay, magnesium versus calcium Again, these two can work together, but the ratio matters. Too much calcium can block magnesium absorption and vice versa, and in postpartum most women are more deficient in magnesium, especially if stress is high, so that becomes prioritized. I always recommend doing it transdermally, though. Get that in a bath, get it in a foot soak, put it on some, get it in some lotion, whatever the case may be for in terms of magnesium, folate versus B12. These are both methylation nutrients that work together until they don't. Too much folate without adequate B12 can mask a B12 deficiency, which can lead to neurological issues. So you must have both in balance and providers need to evaluate the whole picture before finally supplementing with just one.

Speaker 1:

Here's a big one the B6 controversy. This is where things get really, really challenging in the functional medicine world. So we have B. It's called P5P. It's often cited as a superior form of vitamin B6. We have new case studies and observational research that suggests, and beyond observational research, we have clinical trials that are in effect right now that are showing that this form can become a neurotoxic form for some people, especially when it's taken in isolation or in high doses over time, which is frustrating because we need B6 and it's not something that our body creates, it's something that has to come from food. So when we when neurotoxin and this is something that we see often in postpartum and something that we really need to pay attention to we see nerve tingling and numbness, irritability, insomnia, anxiety-like symptoms. These are symptoms of a neurotoxin B6 overdose or not even an overdose, of just it being toxic within the body, because this is huge, because it's not about form, it's about context, dose and need.

Speaker 1:

So B12 should be used cautiously, very cautiously, especially in combination supplements, and evaluated against symptoms and labs and all of that as well. Right, again, this is kind of like new science, it's just coming out, it's just rolling out and again, I think this is more in line with how some multivitamins and some simple vitamins that are taken away from their food context, their whole food context, and when that happens, it becomes harmful. And I think we're just going to see this increase, increase, increase. And in terms of science, I would not be surprised if one day, supplements are no more, that we're no longer recommending them, that we're no longer using them, because we're going to recognize that so many of them are harmful. This is the same for antioxidant overload. It's a total thing.

Speaker 1:

So many supplements include vitamin C, e, selenium, coq10, and individually, these nutrients support oxidative stress, but when combined in higher doses they actually suppress necessary immune responses and disrupt the body's natural signaling pathways. So in postpartum, when inflammation is part of the repair process, too many antioxidants may interfere with proper healing, and this is another reason why we should be looking at food-based, low-dose, synergistic support rather than mega doses of vitamins. Okay. So synergy, let's talk about this. Let's talk about combos that do enhance. So we talked about things that don't work well together. Let's talk about things that do work really well together Vitamin D and K2, magnesium and B6, iron and vitamin C, zinc, b6 and magnesium. Okay, these are really powerful combinations.

Speaker 1:

And the truth is, even even the best formulas okay mean nothing if your client is not absorbing it, especially true in postpartum, when digestion is sluggish and inflammation is common and stress is high. So we have to address key issues like low stomach acid, gut inflammation, dysbiosis. So, no matter what they take, if they don't have the capacity to digest and absorb, they're going to just be peeing out expensive urine or again irritating their systems or causing toxicity. So, again, precision matters. We can't throw everything into one capsule and call it care. We really need to understand the nutrient synergy and the competition of these nutrients. We have to respect bioavailability and dose and delivery, and we need to know when a supplement is supportive and when it's toxic. And it has to be personalized based on symptoms and labs when available. And, most importantly, food, food, food, food, food, food, food is the most important thing that we can do, and this is also why the postpartum nutrition certification program teaches beyond label reading. It's about real clinical decision-making, because this level of nuance can change outcomes and it can save mothers from months or even years of suffering.

Speaker 1:

So you've heard me say all of this before. The deeper you go into this supplemental world, the more that you'll realize that it is so deep. There's so much to talk about. There's so many, many, many things. Okay, and I do want to break down a couple of other red flags to you. We talked about it a little bit.

Speaker 1:

Folic acid, not folate, that big red flag this is still one of the most common issues I see. Folic acid is this synthetic version of vitamin B9. And while it is used widely in fortified foods and supplements. It is not what your body wants. It is not what your body wants. Folic acid requires multiple enzymatic conversions to become bioavailable and if you have a client that has MTHFR gene variant so many women do this conversion is impaired. So folic acid can actually block the receptors for real folate, and it makes things worse. So always, always, always. Instead, look for methylated folate and folate versions, never folic acid.

Speaker 1:

Be really cognizant of white level supplements, especially ones that have no transparency. This is big. If a brand can't or won't tell you where they source their ingredients, who formulates their products, where it's manufactured, what testing is done, walk away. White labeling has made it easy for everyone, even again well-meaning influencers and providers. They can slap their name on a supplement without knowing what's inside, and in many cases, the same product is being sold under 50 different brand names with the exact same ingredients. Transparency is trust, like you should be able to trace the supplement from soil to shelf.

Speaker 1:

Okay, proprietary blends. If you see the word proprietary blend, know that this is a loophole. If you see the word proprietary blend, know that this is a loophole. Okay, for many, it allows the manufacturer to hide how much of each ingredient is in the formula. Okay, you might see magnesium or ashwagandha listed, but it's only a sprinkle. It's not enough to be effective, just enough to market, and then they don't have to also tell you all about the fillers. So look for something that actually tells you more than what a proprietary blend is. They need to have percentages. Always look for specific dosages, like you deserve to know what you're putting into your body.

Speaker 1:

Avoid synthetic dyes, fillers, additives. It seems really basic, but many top selling postnatal and prenatal vitamins still include titanium dioxide, which is a potential carcinogen. It still has red 40 and yellow five and thankfully these are finally being removed from our shelves. But they have five years to do it right and we know that they have been linked to behavioral issues and allergies and all of that stuff. They're not good for your body, but they're still there.

Speaker 1:

Magnesium serrate it's used as a flow agent. It can hinder absorption. It's also, you know, one of those things that's always included talc or hydradated oils. These do nothing to support the mother and often introduce unnecessary toxins into a very stressed system. Too much is not everything. It's not. More is better.

Speaker 1:

A supplement that claims to be comprehensive or everything you need in one dose is usually not it at all. It's often crammed with mega doses that don't respect nutrient balance or absorption, and this can disrupt pathways, overwhelm the liver, trigger symptoms like headache and fatigue and anxiety and even skin reactions. So the best supplements respect bio-individuality. They don't try to do it all, they do what's needed. No more Iron in the wrong context. Like we touched on this earlier, but it bears repeating, iron should never be included in a general multivitamin because it competes with other minerals like zinc and calcium and it's often harsh on the gut. It oxidizes quickly, so it releases free radicals if it's not buffered properly. Iron should be dosed based on labs or clear symptoms, always taken with vitamin C, never with calcium, ideally standalone, et cetera, et cetera.

Speaker 1:

Okay, Expired or unstable nutrients right. I don't know if you knew this. I didn't know this until I had to research this but a lot of vitamins degrade quickly, especially B vitamins and vitamin C. They're fragile and they oxidize over time. Fat soluble vitamins like A, d, e, k they require proper storage to remain stable. Probiotics should always require refrigeration, unless they're freeze-dried, and even then potency really drops in time. So always check expiration dates, storage instructions, batch testing, quality, all of that, and then, of course, make sure that you're not going after a trend. Make sure that you're using something correctly.

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Postpartum has needs. Breastfeeding has needs. We got to make sure that things are breastfeeding safe, that there's synergy between the nutrients, that bioavailability is done right. And just because it's claimed natural doesn't mean it's appropriate for postpartum. So choose supplements like you would choose food. Be intentional, wise and with full awareness of where it came from.

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Okay, now I'm gonna tell you my absolute favorite way to biohack and actually, honestly, I'm gonna take that word back. I don't even love that word. I do not like that word at all, because what we're really doing here is returning to something ancient and wise and profoundly nourishing, and that is herbs. Before there were synthetic vitamins, before there were proprietary blends and pill packs and lab isolated nutrients, there were herbs, and they weren't fringe, they weren't alternative. They were simply food, medicine, nourishment, spiritual tools. They were, and still are, god's gift, bundled in the most perfect bioavailable balance of nutrients, and it's delivered us straight from the earth.

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Herbs are the first food and the truth is, herbs are not pharmaceuticals. They're meant to override. They're not meant to override your biology, they're meant to support it. So things like stinging nettles packed with iron and calcium and magnesium and vitamin K. Red raspberry leaf rich in minerals and helps tone the uterus. Oat straw soothes the nervous system, supports emotional resilience. Dandelion root aids digestion, liver function and gentle detoxification. Chamomile helps with sleep, colic inflammation, postpartum anxiety. What's more is that the nutrients and herbs are naturally balanced, meaning that the cofactors that your body needs to actually digest and use them are already there. There's wisdom in that. There's chemistry too. It's living nutrition.

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So you don't need you do not need capsules to get the benefit of herbs. In fact, the most potent ways to receive the gift of herbs is often the most comforting as well. The gift of herbs is often the most comforting as well. Things like teas they're slow, sacred, warming, perfect for the postpartum restoration. Herbal infusions, where you steep the herbs for hours. They provide deep, deep nourishment over time.

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Tinctures we've got alcohol or glycerin based extractions that are concentrated and easy to use, just like a dropper full under the tongue. So when that tea just feels impossible, we've got tinctures at our hand. We also have herbal baths. Your skin is the largest organ and you can absorb nutrients through it. A postpartum sits bath with calendula and lavender and yarrow and comfrey is freaking magic. It soothes tissues, calms the nervous system and offers gentle ritual. So herbs meet you wherever you are. They invite slowness, presence, connection and that is exactly what postpartum healing asks for and they are loaded with vitamins and nutrients in the perfect balance.

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There's something deeply spiritual about herbs, too, like they ground us in nature's rhythms. They remind us that healing doesn't always need to come in a bottle from the pharmacy or the big box store or some influencer's hands. They give us agency to care for ourselves in a way that's gentle, intuitive and wise, and a world that is obsessed with quick fixes and synthetic solutions and biohacks. Herbs are this thing that invites us back to this relationship with our bodies and our babies and earth. And for providers, this is where you get to expand your toolkit.

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You don't need to be a clinical herbalist to start integrating gentle herbal support into your client care. Just begin with the basics recommend teas, normalize baths, invite the possibility that healing can come in a warm mug or a handful of wildflowers. This is not woo. This is evidence-based, it's time-tested. It is the most deepest rooted wisdom that we have. It has been used for thousands and thousands of years, and I know that modern medicine says that doesn't matter, but I think every single one of us listening in here knows that that is just bullshit. Excuse my language. Okay, I promise this is more powerful than any white label pill could ever be Herbs, herbs, herbs. So no matter if you're a provider recommending support to your mamas and you're trying to sift through the noise, or you're here as a mama looking for some support and you're non-negotiables.

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I'm going to give you a really quick rundown of everything that we covered here. Look for transparency. Avoid folic acid, iron and calcium. Don't mix. Check for dyes, fillers, flow agents. Make sure the nutrients are in their bioavailable form.

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Okay, know your source. Research the company. Do third-party testing. Are they practitioner grade or white label fluff? Okay, and then create personalized supplemental checklists. You can do this for your clients. Okay, and then create personalized supplemental checklists. You can do this for your clients, right? You can either have a client like a checklist of all the different things, but I love, love, love teaching people like here's the things that you need to look for, and that's what this whole entire episode has been here for you.

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So remember supplements are meant to supplement. They're not real food. They do not replace it. Not, remember supplements are meant to supplement. They're not real food. They do not replace it. Not all supplements are created equal. White labeling is everywhere.

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New studies are really questioning the safety of long-term supplementation.

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More is not always better, and herbs are powerful, trusted, ancient, incredibly effective for postpartum nourishment, and empowering moms and providers with the knowledge is how we for postpartum nourishment, and empowering moms and providers with the knowledge is how we shift postpartum care from generic to sacred.

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At the end of the day, supplements are just one piece of the puzzle. But in a world full of shiny bottles and influencer pitches and billion dollar promises, we forget something very vital, and that healing doesn't happen in isolation. It happens in community, with food, with rest, with love, with providers who ask better questions and mamas who trust their bodies. Again, let's teach this, let's live this, let's lead this, because when we stop chasing quick fixes and start honoring the biology of postpartum women, everything changes. You're not just recommending a product, you're offering a path back to the body, and for that I thank you and for that the letter ucom which is in the show notes. And if you found today's episode valuable, please leave a review to help us reach more providers like you. Together, we're building a future where mothers are fully supported and thriving.

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Maranda Bower

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