Baby Blues or Seasonal Depression? What Pregnant and Postpartum Moms Need to Know About Nutrition and Mood

“ What you’re feeling isn’t just emotional. It’s biological. Your body is asking for nourishment, not judgment.”

- Kalifa Rodriguez, Founder

If you’re pregnant or postpartum and finding yourself feeling low, tearful, unmotivated, anxious, or just off, especially during the darker winter months, you might be asking a very real question.
Is this baby blues or is this seasonal depression?

Many moms feel confused and even ashamed for struggling emotionally during what is “supposed” to be a joyful time. Due to shorter days, cold weather, isolation, disrupted sleep, and massive hormonal shifts, our mood can take a major hit. The truth is, pregnancy and postpartum already place huge demands on the body and mind. Winter can amplify what’s already vulnerable.

As a Registered Dietitian, Certified Breastfeeding Specialist, and mom of three who struggled myself with prenatal depression, baby blues and seasonal lows (all at different moments in time) I want you to know this: feeling low does not mean you’re failing. It means your body and brain is asking for support.

Let me help you find it.

Baby Blues vs. Seasonal Depression. What’s the difference?

Baby blues are very common. Up to 80 percent of new moms experience them. They typically show up within the first few days after birth and may include mood swings, crying spells, irritability, and feeling overwhelmed. The key thing to know is that baby blues usually peak around day 4 or 5 postpartum and resolve on their own within two weeks.

I also want to mention prenatal depression and anxiety which is much less spoken about and affects around 5% percent of mothers. This is a clinically diagnosed depression marked by persistent sadness, fatigue, loss of interest , changes in eating patterns or anxiety. It is often missed because the symptoms often overlap with commonly experienced pregnancy related symptoms.

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is linked to reduced daylight exposure and changes in circadian rhythm, serotonin, and vitamin D levels. Symptoms often include persistent low mood, fatigue, brain fog, increased cravings for carbs or sugar, sleep changes, and social withdrawal. Again, for pregnant and postpartum moms, these symptoms can overlap and intensify.

You can also experience both at the same time, or have underlying postpartum depression or anxiety that is worsened by winter.

This is where nutrition becomes a powerful piece of the puzzle.

Why nutrition matters so much for mood during pregnancy and postpartum

Despite making up only 2% of your body weight, your brain is the organ with the highest nutritional needs. The only exception to this occurs after birth when the body uses 25%-30% of the mother's energy (more than the brain uses) to produce breast milk.

Mood isn’t just emotional. It’s biochemical. The nutrients you eat help your body make calming and feel-good brain messengers like serotonin, dopamine and GABA, support hormone balance, and keep blood sugar steady. When any of these are off, it can feel like sudden anxiety, low mood, or irritability come out of nowhere.

During pregnancy and breastfeeding, your nutrient needs increase significantly. At the same time, many moms are eating less, skipping meals, or relying on convenience foods because they are exhausted.

That combination is detrimental as it quietly worsens mood.

Let’s talk about the key nutritional areas that matter most.

1. Vitamin D. The winter mood super nutrient

Vitamin D deficiency is extremely common in northern climates, especially during winter. It is strongly associated with low mood and depressive symptoms. Low levels can appear as fatigue, low mood, muscle aches, and frequent illness. These symptoms are often brushed off as “normal postpartum exhaustion,” but they deserve a closer look.

Pregnant and postpartum women are at higher risk due to increased demands and limited sun exposure. Also, I should point out that my beautiful dark-skinned queens are at higher risk of vitamin D deficiency because melanin reduces UVB absorption needed for vitamin D synthesis in the skin. Combined with limited sun exposure in winter and increased needs during pregnancy and breastfeeding, this can significantly impact mood, immune function, and overall wellbeing.

Food sources that are rich in vitamin D include fatty fish, egg yolks, and fortified dairy or plant milks. However, food alone is often not enough during winter months. Many moms benefit from supplementation, but this should be individualized and discussed with a healthcare provider.

2. Iron. Mood, energy, and mental clarity

Iron deficiency is one of the most overlooked contributors to low mood in pregnant and postpartum women. Blood loss during birth, closely spaced pregnancies, and breastfeeding can all deplete iron stores.

Low iron doesn’t just cause physical fatigue. It can lead to brain fog, anxiety, low motivation, and feelings of hopelessness.

Iron-rich foods include red meat, poultry, fish, lentils, beans, tofu, and dark leafy greens. Pairing plant-based iron with vitamin C improves absorption. In many cases, labs are needed to determine whether supplementation is appropriate.

If you feel exhausted even after sleeping or mentally “flat,” your iron status is worth checking.

3. Omega-3 fats. Brain nourishment during motherhood

Omega-3 fatty acids, particularly DHA, are critical for brain health. During pregnancy and breastfeeding, DHA is taken up and shuttled to the baby, which can leave mom depleted if intake is low.

Research shows that low omega-3 status is associated with increased risk of postpartum depression.

Food sources include salmon, sardines, trout, anchovies, walnuts, flaxseed, and chia seeds. Many moms benefit from a high-quality omega-3 supplement, especially if fish intake is low (less than twice a week).

While omega-3 supplementation won't cure depression, it can support the systems that influence mood and stress responses.

4. Blood sugar stability & the mood rollercoaster

Raise your hand if you ever forgot to feed your baby. Now raise your hand if you ever forgot to feed yourself. Exactly...Well skipping meals, undereating, or relying on sugary snacks can cause blood sugar spikes and crashes. These crashes can feel like anxiety, irritability, shakiness, or sudden emotional overwhelm.

Pregnant and postpartum moms need regular, balanced meals with protein, complex carbohydrates, and fats. Not perfection. Just consistency. This simple framework is something I walk moms through step by step inside my Energize and Nurture course.

A simple rule.
Eat every 3 to 4 hours.
Include protein at each meal or snack.
Do not avoid carbohydrates, especially during breastfeeding.

Stable blood sugar equals a more stable mood.

5. Magnesium and B vitamins. Stress support nutrients

Magnesium supports relaxation, sleep, and nervous system regulation. B vitamins are essential for energy production and neurotransmitter synthesis. For moms eating little to no animal products, vitamin B12 supplementation is important, as deficiency can quietly impact energy and mood.

Low intake can worsen anxiety, irritability, and low mood. Foods rich in these nutrients include whole grains, legumes, nuts, seeds, leafy greens, eggs, and dairy.

Chronic stress increases nutrient needs. Many mothers are living in a constant state of output without adequate replenishment.

Nutrition is supportive, not a replacement for mental health care

This part matters deeply. Nutrition can significantly support mood, but it is not a substitute for therapy, medication, or professional mental health care when needed.

If you are experiencing persistent sadness, intrusive thoughts, hopelessness, or thoughts of harming yourself or your baby, please reach out for immediate support. You deserve care. Full stop.

Nutrition works best when it is part of a larger support system.

A gentle reminder for moms reading this

You are not weak for struggling. You are not broken. You are navigating hormonal shifts, sleep deprivation, identity changes, seasonal darkness, and the immense responsibility of caring for another human.

Support is not something you earn by suffering enough. It is something you deserve.

At Kalifa Rodriguez Nutrition, I support pregnant and postpartum moms with evidence-based, culturally aware nutrition care that honors real life. No guilt. No extremes. Just clarity, nourishment, and a plan that meets you where you are.

If this post resonated with you, share it with a mom who needs to feel less alone. And if you’re ready for personalized support, know that you don’t have to figure this season out by yourself. I am just a click away.

Wishing you all a great start to the new calendar year and sending you love and light during these dark winter months.