Vitamins & Minerals: The Hidden Heroes Behind Your Energy, Mood & Health
Stop Guessing What Your Body Really Needs
Here is a breakdown of the essential micronutrients your body needs throughout pregnancy and postpartum. You will learn why they are important, the recommended amount, and the top 5 food sources for each.
Iron
Why It’s Important:Supports red blood cell production, prevents anemia, boosts energy.
Recommended Amount:18 mg/day (for non-breastfeeding), 9 mg/day (for breastfeeding)
Top 5 Food Sources:- Clams (cooked): 3 oz (28 mg)
- Lentils (cooked): 1 cup (6.6 mg)
- Spinach (cooked): 1 cup (6.4 mg)
- Beef (lean, cooked): 3 oz (2.1 mg)
- Tofu (firm): 1/2 cup (~3 mg)
Notes: Heme iron (clams, beef) is more bioavailable than non-heme (lentils, spinach, tofu). Pair plant sources with vitamin C (e.g., bell peppers) to enhance absorption.
Calcium
Why It’s Important:Supports bone health, muscle function, and milk production.
Recommended Amount:1,000 mg/day
Top 5 Food Sources:- Sardines (canned, with bones): 3 oz (325 mg)
- Greek Yogurt (plain): 1 cup (300 mg)
- Collard greens (cooked): 1 cup (270 mg)
- Almonds (raw): 1/4 cup (75 mg)
- Fortified almond milk: 1 cup (~450 mg)
Notes: Dairy and canned fish with bones are top sources. Plant sources (collards, almonds) are less bioavailable. Fortified plant milks are great for vegans.
Vitamin D
Why It’s Important:Enhances calcium absorption, supports immunity, may reduce depression risk.
Recommended Amount:600 IU (15 mcg)/day (for non-breastfeeding), 1,000–2,000 IU (for breastfeeding)
Top 5 Food Sources:- Salmon (cooked, wild): 3 oz (600–1,000 IU)
- Mackerel (cooked): 3 oz (350 IU)
- Tuna (canned in water): 3 oz (150 IU)
- Fortified milk: 1 cup (100 IU)
- Egg yolks: 2 large (~80 IU)
Notes: Few foods provide enough; sunlight or supplements often needed. Salmon is the richest food source.
Omega-3 (EPA/DHA)
Why It’s Important:Supports mood, reduces inflammation, aids baby’s brain/eye development.
Recommended Amount:250–500 mg EPA/DHA (for non-breastfeeding), 1,300 mg total (300 mg EPA/DHA) (for breastfeeding)
Top 5 Food Sources:- Mackerel (cooked): 3 oz (1,200 mg EPA/DHA)
- Salmon (cooked, wild): 3 oz (1,200 mg EPA/DHA)
- Sardines (canned in oil, drained): 3 oz (700 mg EPA/DHA)
- Chia seeds: 2 tbsp (5,000 mg ALA, low conversion)
- Flaxseeds (ground): 2 tbsp (~6,400 mg ALA, low conversion)
Notes: Fish provide bioavailable EPA/DHA. ALA from chia/flax has <5–10% conversion to EPA/DHA. Aim for 2–3 fish servings/week.
Vitamin B12
Why It’s Important:Supports energy, nerve function, and breast milk quality.
Recommended Amount:2.4 mcg/day (for non-breastfeeding), 2.8 mcg/day (for breastfeeding)
Top 5 Food Sources:- Clams (cooked): 3 oz (84 mcg)
- Liver (beef, cooked): 3 oz (70 mcg)
- Mackerel (cooked): 3 oz (16 mcg)
- Tuna (canned): 3 oz (2.5 mcg)
- Fortified nutritional yeast: 1 tbsp (~2.4 mcg)
Notes: Found in animal products; vegans need fortified foods or supplements. Clams and liver are exceptionally high.
Folate (B9)
Why It’s Important:Supports cell repair, energy, and infant growth.
Recommended Amount:400 mcg DFE/day (for non-breastfeeding), 500 mcg DFE/day (for breastfeeding)
Top 5 Food Sources:- Lentils (cooked): 1 cup (360 mcg DFE)
- Spinach (cooked): 1 cup (260 mcg DFE)
- Asparagus (cooked): 1 cup (240 mcg DFE)
- Broccoli (cooked): 1 cup (170 mcg DFE)
- Avocado: 1/2 medium (~80 mcg DFE)
Notes: Found in legumes and greens. Lentils are a top, versatile source. Synthetic folic acid (supplements) is more bioavailable.
Vitamin A
Why It’s Important:Supports tissue repair, immunity, and breast milk quality.
Recommended Amount:700 mcg RAE/day (for non-breastfeeding), 1,300 mcg RAE/day (for breastfeeding)
Top 5 Food Sources:- Liver (beef, cooked): 3 oz (6,500 mcg RAE, use sparingly)
- Sweet potato (cooked): 1 medium (1,400 mcg RAE)
- Carrots (cooked): 1 cup (1,300 mcg RAE)
- Butternut squash (cooked): 1 cup (1,200 mcg RAE)
- Spinach (cooked): 1 cup (~950 mcg RAE)
Notes: Beta-carotene (plant sources) is safer than retinol (liver) to avoid toxicity. Sweet potatoes are ideal for daily use.
Iodine
Why It’s Important:Supports thyroid function and infant brain development.
Recommended Amount:150 mcg/day (for non-breastfeeding), 290 mcg/day (for breastfeeding)
Top 5 Food Sources:- Seaweed (dried kelp): 10g (1,000–2,000 mcg, varies)
- Cod (cooked): 3 oz (160 mcg)
- Yogurt (plain): 1 cup (75 mcg)
- Milk: 1 cup (60 mcg)
- Eggs: 2 large (~50 mcg)
Notes: Seaweed is extremely high but varies; use sparingly. Fish and dairy are reliable. Use iodized salt.
Zinc
Why It’s Important:Supports immunity, wound healing, and milk production.
Recommended Amount:8 mg/day (for non-breastfeeding), 12 mg/day (for breastfeeding)
Top 5 Food Sources:- Oysters (cooked): 3 oz (74 mg)
- Beef (lean, cooked): 3 oz (5.5 mg)
- Crab (cooked): 3 oz (4.7 mg)
- Pumpkin seeds (raw): 1/4 cup (2.3 mg)
- Chickpeas (cooked): 1 cup (~2.5 mg)
Notes: Oysters are the richest source. Animal sources are more bioavailable than plant sources like pumpkin seeds or chickpeas.
Vitamin C
Why It’s Important:Supports tissue repair, immunity, and iron absorption.
Recommended Amount:75 mg/day (for non-breastfeeding), 120 mg/day (for breastfeeding)
Top 5 Food Sources:- Bell peppers (red, raw): 1 cup (190 mg)
- Guava: 1 medium (125 mg)
- Broccoli (cooked): 1 cup (100 mg)
- Strawberries: 1 cup (98 mg)
- Oranges: 1 medium (~70 mg)
Notes: Easily met with fruits and vegetables. Bell peppers and guava are top sources; eat raw or lightly cooked to preserve content.
Disclaimer: The information on Mone does not replace professional medical assessment, diagnosis, treatment, or advice. Please seek medical advice from your physician or other qualified health care providers.
References
Dietary Guidelines for Americans, 2020–2025. U.S. Department of Agriculture and U.S.
Department of Health and Human Services. Retrieved from https://www.dietaryguidelines.gov
Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press.
Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press.
Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press.
Mone Wellness Team
Brooke Orloff, Katherine Hom, and Savannah Miller make up the Mone team. Together, they have harnessed their diverse expertise in women’s health to create an all-encompassing wellness app that serves as the ultimate resource for postpartum mothers. Brooke Orloff, a certified Prenatal/Postpartum Doula and Lactation Counselor with a Bachelor’s in Sociology and Psychology, draws on her personal experience as a mother of three and her professional background to provide informed and practical support, guiding new parents through the challenges of pregnancy and postpartum transitions. Katherine Hom, MD, a board-certified OB/GYN with a medical degree certification in Women’s Functional and Integrative Medicine, bridges holistic and evidence-based care across a broad spectrum of modalities, offering integrative solutions like lifestyle, nutritional, and mind-body interventions to empower women during the postpartum period. Savannah Miller, a Registered Dietitian and Nurse with dual Bachelor’s degrees in Nutrition and Nursing, leverages her expertise as a former Division I athlete, nutrition coach, and women’s health specialist to deliver sustainable nutrition and lifestyle strategies tailored for mothers. Together, the Mone Team’s complementary strengths—Orloff’s first-hand experience in the perinatal realm, Hom’s obstetrics and integrative medicine expertise, and Miller’s nutrition and lifestyle coaching—form a comprehensive, evidence-informed, platform that addresses the variety of needs of postpartum women and their families.
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