Why (nearly) every new mama needs a Vit D spray

Being postpartum. It’s a total ride. I think the aspect I was least prepped for, first time around – strangely, for a wellbeing editor (but you only know what you know) – was just how little time there would be for my own recovery, while caring for a newborn. 

Even with lots of help, squeezing in all that rest and nourishment can be a challenge. We need one-touch quick fixes, and if that comes in the form of a vitamin spray – then absolutely, we’ll take it. 

And, as a super-busy mum of five – including newborn twins – TRB founder Eloise is with me. 

“I need all the easy wins I can get,” Eloise adds when running me through her current supplement list in our check-in. “And my vitamin D spray is that, in a nutshell. I get 1,000 IU a day in just one spray, and the bottle lasts three months – it’s the kind of no-brainer micro ritual I appreciate so much right now!”

The sunshine vitamin (and why we really need it, postpartum)

Vitamin D plays a vital role in bone health and immune function. It’s also particularly important during pregnancy and postpartum, when a lot more demand is being placed on the body. 

Our best natural source of vitamin D is the one we make ourselves, when the body is exposed to sunlight – it’s very tough to get sufficient vitamin D from diet alone. So a well-chosen supplement can really help out here, to ensure our levels are topped up. 

Our go-to for pre and postpartum nutrition, experienced midwife and fertility expert Zita West notes, 

“During pregnancy, we’re aiming for 10 micrograms (400 IU) of vitamin D each day, and this doesn’t change after you have your baby. However, some doctors suggest a higher dose, especially if you’re breastfeeding, as some of your own vitamin D can be passed to your baby through your breast milk.

Vitamin D3 is the most bioavailable type of vitamin D to take. And after giving birth, it’s recommended that women take at least 1,000 IU of vitamin D3 daily. This is particularly important if you live somewhere which gets less sunlight year-round (hello British spring and summertime!) or if you cover your skin for cultural or religious reasons.”

Vitamin D and postpartum depression

Research also shows that vitamin D might help with postpartum depression, which affects up to 1 in 10 new mothers. Vitamin D helps regulate mood, and some studies suggest that taking a vitamin D supplement might have beneficial effects on those with depressive disorders.

Zita West says, “I recommend using a Vitamin D Spray that has 1,000 IU (25 µg) per spray. Just one spray a day, preferably after a meal, can help you meet your needs. And for new mums, a spray is just so much more handy – one more way of supporting your recovery, in one easy spritz!”

Vitamin D and breastfeeding (and if I’m not breastfeeding, do I still need it?)

For breastfeeding mothers, keeping vitamin D levels topped up is crucial for supporting their own health and their baby’s development. 

We need vitamin D for optimal calcium absorption, a key part of maintaining strong bones and a healthy immune system. The NHS recommends breastfeeding mothers take vitamin D supplements for their own health, as well as their baby’s – vitamin D can be passed to our baby through our breast milk.

Note, vitamin D levels in breast milk are generally pretty low without supplementation, which is why many practitioners – and the NHS – recommend a supplement to keep your levels optimal. 

For those of us not breastfeeding, vitamin D is still super-important – read back to those points around immune function and bone health, particularly post-pregnancy. So a supplement can be a great support, wherever you’re at in your feeding journey.