When someone you love has a baby, it is easy for all the attention to go straight to the newborn. And of course, babies need plenty of attention. But there is another person in that room who needs care, too.
Mom is recovering from pregnancy and birth. She may be breastfeeding around the clock, healing from delivery, adjusting to a completely different sleep schedule, and trying to figure out how to care for a brand-new tiny human while also remembering to eat, drink water, shower, and maybe (hopefully) sleep once in a while.
The postpartum period is a huge transition for a mother’s body and mind. Postpartum care should look at the whole picture—including physical recovery, nutrition, sleep, fatigue, mood, infant feeding, and overall well-being (1).
So, if you have a new mom friend in your life, what can you actually do to help? Sometimes the best support is simply making sure Mom is being taken care of, too.
In this article, we’ll discuss four ways to show up for a postpartum friend or family member.
1. Take Something off Her Plate
Start with something simple that makes her life a little easier
Pick up groceries. Do the dishes. Fold the laundry. Take the dog for a walk. Offer to watch an older child for an afternoon. Drive her to an appointment. Hold the baby while she takes a shower. All the mundane things she might not have the bandwidth for at the moment.
These things may not feel particularly profound, but they can make a huge difference when someone is recovering from childbirth and caring for a newborn. Having a postpartum support network that can help with meals, household tasks, childcare, transportation, and emotional support is so important (1).
Bring her a nourishing meal that’s easy to reheat
Freezer meals are one of our favorite ways to support a new mom because they solve several problems at once: she doesn’t have to plan dinner, go grocery shopping, prep ingredients, or clean up a kitchen afterward.
Hearty soups, casseroles, breakfast burritos, muffins, or other easy-to-reheat meals can be incredibly useful during those first few weeks.
And don’t just drop off a meal and assume you’re done. A few weeks later, maybe send another text:
“I’m going to the grocery store. What can I pick up for you?” or “I’m making dinner tonight. Can I bring you some?”
If you’re looking for ideas, check out our guide to Nourishing Postpartum Freezer Meals for recipes you can make ahead and have ready when a new baby arrives.
And remember, you don’t have to wait for Mom to ask for help. If she is anything like many new mothers, she may not even know what she needs. Sometimes the most helpful thing you can do is simply notice what needs to be done—and do it.
2. Help Her Replenish After Pregnancy and Birth
Food is so much more than fuel during postpartum recovery. Mom’s body has spent months supporting a pregnancy, has gone through childbirth, and may now be producing breast milk. That is a lot of work.
Breastfeeding mothers generally need an additional 330–400 calories per day compared with their pre-pregnancy intake, according to the CDC. Breastfeeding also increases the need for certain nutrients, including iodine and choline (2).
Iron is another nutrient worth paying attention to, particularly after blood loss during delivery. Postpartum iron deficiency and anemia can contribute to fatigue and affect a mother’s quality of life, which is one reason postpartum guidelines specifically address identifying and treating iron deficiency and anemia (3).
That doesn’t mean every postpartum woman needs to take a dozen supplements. It just means her nutritional needs deserve some attention, too.
Make it easy for her to choose nourishing foods
The postpartum period is probably not the time to expect Mom to prepare elaborate, perfectly balanced meals three times a day. Instead, make the nutritious choice the easy choice.
Stock the fridge with:
- Eggs
- Yogurt
- Fresh fruit
- Cut vegetables
- Nuts and seeds
- Easy protein-rich snacks
- Whole grains
- Ready-to-reheat meals
And keep a water bottle within arm’s reach.
Encourage her to keep taking a prenatal vitamin
A prenatal or postnatal multivitamin can also be useful for helping fill nutritional gaps, especially during those weeks when meals are unpredictable.
Prenatal & Postnatal Daily Nutrients provides a combination of vitamins and minerals including iron, folate, vitamin B12, iodine, choline, magnesium, vitamin D, and zinc.
Think of it as nutritional backup—not a replacement for real food, enough calories, or individualized care from her healthcare provider.
And if you’re looking for a baby-shower or postpartum gift, this is one place where you can shift the focus from “What does the baby need?” to “What does Mom need?”
To learn about prenatal vitamins, see What To Look For In A Prenatal Vitamin
3. Keep in Mind Her Mood
There is a lot of pressure on new mothers to be completely overwhelmed with happiness, but postpartum life can be emotionally complicated.
A mother can love her baby deeply and still feel exhausted, anxious, overwhelmed, lonely, or unlike her normal self. Physical recovery, hormonal changes, sleep disruption, and the enormous responsibility of caring for a newborn can all make this transition difficult.
That’s why one of the most valuable things you can give a new mom is an honest check-in.
Not: “The baby is so cute! Are you getting any sleep?”
Instead, try: “How are you really doing?”
And then actually listen.
Encourage nourishing foods that help lift her mood
Nutrition may be one small part of the bigger picture, too. Research has found associations between healthier postpartum dietary patterns and fewer symptoms of postpartum depression, although the evidence is still limited and doesn’t show that diet alone can prevent or treat postpartum depression (4).
For more information beyond postpartum depression: What Is Postnatal Depletion Syndrome?
Help her get more omega-3s
DHA and EPA are omega-3 fatty acids that have important roles throughout the body, including in brain and nervous system function (5).
Mother’s Omega-3 provides DHA and EPA and can be an option for mothers who want to add an omega-3 supplement to their postpartum nutrition routine.
To learn more about the importance of Omega-3s during pregnancy and postpartum, see The Importance of Omega-3 Fatty Acids During Pregnancy
Consider gentle herbs to support how she’s feeling
Some new moms also reach for herbal products when they want a little extra support for relaxation and stress.
Mother’s Peace & Calm combines ingredients such as L-theanine, lemon balm, oatstraw, reishi, hawthorn, and linden in a formula designed for relaxation and mood support.✝︎
But this is one area where a little extra caution is important: If Mom is breastfeeding, taking medication, or managing a health condition, encourage her to check with her healthcare provider before adding an herbal supplement (6).
And remember that you don’t always need a supplement to support someone’s mental health—sometimes the most important thing is being the person who notices that Mom isn’t herself.
If she seems persistently sad, anxious, hopeless, overwhelmed, or disconnected—or if she talks about hurting herself or her baby—encourage her to contact her healthcare provider promptly. Postpartum depression is a medical condition, and effective treatment is available (7).
You might also be interested in: Understanding and Managing Postpartum Anxiety and Identifying and Managing Postpartum Depression
4. Help Her Through Those Sleep-Deprived Days
Let’s be honest: newborns don’t sleep a whole lot. And if the baby is awake, chances are, Mom is too.
Sleep deprivation doesn’t just make you tired. Poor sleep can play into mood, concentration, memory, and emotional well-being, and postpartum sleep problems are closely tied to maternal mental health (8).
Help her get the rest she needs
Take the baby for a walk. Watch the baby while Mom takes a nap. Take older kids out of the house. Bring dinner. Do the dishes. Handle the morning routine. And if you’re the baby’s father or another person who can share nighttime responsibilities, find ways to give Mom stretches of uninterrupted sleep whenever you can.
Because telling an exhausted mother to “get some rest” isn’t particularly helpful if you’re not doing anything to make that rest possible.
For more information on managing sleep deprivation, check out How To Manage Sleepless Nights As A Parent: Science-Backed Strategies For Surviving Sleep Deprivation
Help her keep her energy up, too
Sometimes we have to accept that sleep just isn’t going to happen. In those moments, regular meals, adequate hydration, nutrient-dense foods—everything we’ve talked about so far—can help Mom take care of herself while she navigates this demanding season of life.
If she is experiencing significant or persistent fatigue, don’t automatically assume she just needs more coffee. Fatigue can have many causes during the postpartum period, including anemia, thyroid problems, depression, and chronic sleep disruption. Persistent or severe fatigue deserves a conversation with her healthcare provider.
For mothers interested in additional herbal nutritional support, Mother’s Energy contains ingredients including rhodiola, schisandra, American ginseng, and ginger for a natural boost.✝︎
As with any supplement, particularly during pregnancy or breastfeeding, Mom should discuss the ingredients with her healthcare provider to make sure they’re appropriate for her individual situation—because no supplement can make up for missing sleep.
To learn more about natural energy boosters for moms, read Natural Energy Boosters For Exhausted Moms
Summary
Supporting a new mother doesn’t have to be complicated.
Make her life easier. Bring a meal, run an errand, fold the laundry, or take something else off her to-do list.
Help her nourish her body. Pregnancy, birth, and breastfeeding can all place additional demands on her nutritional needs, so make nutritious food and appropriate nutritional support easy to access.
Pay attention to her emotional well-being. Ask how she’s really doing, listen without judgment, and know when it’s time to encourage her to reach out for professional support.
Help her get some sleep. Don’t just tell her to get some rest—look for ways to actually make rest possible.
And perhaps most importantly, keep showing up. The first few weeks may be full of visitors and congratulations, but postpartum recovery doesn’t end when the flowers stop arriving. A new mom needs to know that someone is looking out for her, too. Because when we take care of Mom, we’re supporting the whole family.
Remember, in all the excitement of a new baby, don’t forget about Mom.
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- American College of Obstetricians and Gynecologists. ACOG Committee Opinion No. 736. Obstetrics & Gynecology. 2018;131(5):e140-e150. doi:10.1097/aog.0000000000002633
- CDC. Maternal diet and breastfeeding. Breastfeeding Special Circumstances. February 9, 2024. Accessed September 9, 2026. https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html
- Mintsopoulos V, Tannenbaum E, Ann Kinga Malinowski, Shehata N, Walker M. Identification and treatment of iron‐deficiency anemia in pregnancy and postpartum: A systematic review and quality appraisal of guidelines using AGREE II. International journal of gynaecology and obstetrics. 2023;164(2). doi:10.1002/ijgo.14978
- Opie RS, Uldrich AC, Ball K. Maternal Postpartum Diet and Postpartum Depression: A Systematic Review. Maternal and Child Health Journal. 2020;24. doi:10.1007/s10995-020-02949-9
- Suradom C, Suttajit S, Oon-Arom A, Maneeton B, Srisurapanont M. Omega-3 polyunsaturated fatty acid (n-3 PUFA) supplementation for prevention and treatment of perinatal depression: a systematic review and meta-analysis of randomized-controlled trials. Nord J Psychiatry. 2021;75(4):239-246. doi:10.1080/08039488.2020.1843710
- Drugs and Lactation Database (LactMed) – About Dietary Supplements. ncbibooks. 2026. Accessed September 9, 2026. https://www.ncbi.nlm.nih.gov/books/NBK547438/
- American College of Obstetricians and Gynecologists. Treatment and Management of Mental Health Conditions During Pregnancy and Postpartum. Obstetrics and Gynecology. 2023;141(6):1262-1288. doi:10.1097/aog.0000000000005202
- Zain Khan-Afridi, Stephanie-May Ruchat, Jones PAT, et al. Impact of sleep on postpartum health outcomes: a systematic review and meta-analysis. British Journal of Sports Medicine. Published online February 26, 2025:bjsports-109604. doi:10.1136/bjsports-2024-109604
