Consider a little extra magnesium
“The typical American diet is low in magnesium, and can lead to difficulty relaxing, muscle tension, constipation, and headaches,” says Dr. McAllister. “Magnesium helps soothe and relax the gastrointestinal tract, which makes it an excellent remedy for occasional constipation. This is why so many over-the-counter constipation remedies include magnesium, such as Milk of Magnesia and magnesium citrate.” Learn more about what health issues magnesium deficiency can cause.
Add in omega-3s
Previous research has found links between brain development and omega-3s, which is why many formulas tout the addition (breastfeeding moms can eat omega-3 rich foods like salmon to get the same benefits). However, in a 2016 updated systematic review on the effects of omega-3 supplementation and maternal and child health, the Agency for Healthcare and Research Quality concluded there’s no consistent evidence of its effects on peripartum maternal or infant health outcomes. Since the evidence for supplementation is not so strong, food sources may offer a safer alternative for getting omega-3. The National Institutes of Health lists its recommended intake for omega-3 based on age, gender, pregnancy, and lactation status.