The Fourth Trimester - Supporting Yourself (And Your Hair) Postpartum

Health & Wellness

5 Min Read

By Nutrafol Team2026-02-12

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You’ve heard of the three trimesters of pregnancy—but what about the fourth? The postpartum period, sometimes referred to as the “fourth trimester,” lasts from birth through about 12 weeks after delivery. It’s a time of significant change, physically, emotionally—and even for your hair.

During this time, a new mom’s body undergoes major changes as it recalibrates, including a drastic shift in hormones.^1,2 This shift, potentially combined with higher stress levels, sleep disturbances, weight changes, and sexual health changes, can all impact new moms’ mental health. They can also influence hair health, leading to hair thinning and shedding.¹

This period can be particularly challenging to navigate with so many changes happening all at once. Fortunately, there are practical steps you can take during this time to help your body and hair thrive.

Caring for your mind and emotions.

Postpartum depression (PPD) is a common condition faced after giving birth, affecting 10–22% of new moms. PPD can show up any time during the first 1–2 years postpartum, though many women see improvement around the 6-month mark.³ Postpartum anxiety also impacts an estimated 1 in 4 moms.⁴ The good news is that if you are facing these challenges, you aren’t alone, and there are many forms of support that can make a big difference.^5,6

Emotional support.
- Seek support through your social network, whether that’s your partner, friends, family members, or a community of other new parents. Try joining a postpartum mom group, an online community, postpartum yoga, or another activity that can help you connect with others going through this life stage
Practical support.
- Caring for your baby takes a lot of time, meaning other tasks may fall by the wayside. Ask for help from family and friends. They can drop off meals, fold laundry, or hold the baby to give you a moment for some self-care. If possible or covered by your insurance, a postpartum doula can provide overnight newborn care, so you can get much-needed rest.
Informational support.
- Subscribing to a postpartum blog can offer valuable, free guidance on infant care and nutrition, aiding in recovery. These blogs often feature guest medical professionals who discuss normal postpartum experiences and highlight signs that may require medical attention. You can also join virtual new mom groups through social media or talk with your doctor or doula.

Caring for your body.

Your body just did something incredible. But that means you may not feel like yourself for a while. Physical pain postpartum may appear in the pelvis, lower back, or abdomen. You may also face difficulties with bowel movements and ensuring adequate nutrition.¹ Follow these tips to help navigate some of these changes:

Prevent and address constipation.
- Eat a fiber-rich diet, aiming for 25–30 grams per day.⁷
- Stay hydrated by drinking around 3 liters of water per day.⁸
- Ask your healthcare provider about using breastfeeding-friendly, over-the-counter laxatives or stool softeners if necessary.
Get adequate nutrition.
- Aim for 300–400 calories extra per day if you’re breastfeeding, or aim for your typical pre-pregnancy calorie intake (about 1,800 to 2,400 calories per day) if you aren’t.^9–11
- If you’re doing a mix of breastfeeding and formula feeding, or if you’re unsure about the nutrient quality of your diet, talk to your doctor about how best to determine your calorie needs.^9,10
- You may also need to up your protein intake if you’re breastfeeding. Aim for about .77–.86 grams per pound of bodyweight if you’re breastfeeding and .36 per pound if you aren’t.^12,13
Ease back into movement.
- Returning to physical activity after childbirth requires careful consideration and should not be rushed. Your healthcare provider will guide you on when it’s safe, based on your birthing experience and healing.¹⁴ Ease back in with gentle exercise, and consider getting a pelvic floor evaluation before diving in.
Notify your healthcare provider if you’re in pain.
- Open communication with your doctor about any pain you’re experiencing can help you understand what’s normal and what may need medical treatment. Try these for at-home support¹:
  - Abdominal binders or belly wraps, which support weakened abdominal muscles and reduce swelling with gentle compression.
  - Sitz baths: a warm, shallow bath that cleanses the perineal area and can help relieve pain, reduce swelling, and promote healing.
  - Ice packs to reduce pain and swelling.

Caring for your hair.

Hair-related changes can add additional stress to a time that’s already full of changes. During pregnancy, hormone changes extend the hair growth phase. However, after childbirth, these hormonal changes flip, triggering a shedding phase that leads to postpartum hair changes.¹⁵ This typically peaks around 2–3 months after delivery, but some women report changes much longer after birth, or that their hair health is impacted in other ways. And when additional factors like heightened stress, nutritional gaps, and poor sleep quality are also present, it may take a while for your hair to feel like yours again.¹⁶

Nutrafol Postpartum contains breastfeeding-friendly vitamins, minerals, and natural ingredients like DHA Omega 3s and Apple Polyphenols to support postpartum stress and nutrition. In a clinical study of women taking Nutrafol Postpartum who had given birth within the last year¹⁷:

91% saw less hair shedding after 2 months.
98% saw improvement in their hairline after 4 months.
100% saw visibly thicker hair after 6 months.

Nutrafol Postpartum can be started anytime within the first year after giving birth. As always, we advise you to speak to a trusted healthcare provider before adding any new supplements to your routine.

In conclusion.

Pregnancy, childbirth, and the “fourth trimester,” or postpartum period, are some of the biggest changes a woman’s body can go through. The fourth trimester, in particular, is a time of recovery, adjusting, and rediscovery—all while navigating life with a newborn. Give yourself permission to rest. Seek support and outside help. Nourish your body as it needs. And know that your hair, like the rest of you, is getting back to feeling like yourself.

Please consult with your doctor before using Nutrafol Postpartum if you have a medical condition or are taking medications and/or other supplements. Please note that it is not advised for pregnant individuals to take Nutrafol Postpartum.

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Postpartum

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2. Galea L, Frokjaer V. Perinatal Depression: Embracing Variability toward Better Treatment and Outcomes. Neuron. 2019;102(1):13–16. doi:10.1016/j.neuron.2019.02.023

3. Cho H, Lee K, Choi E, et al. Association between social support and postpartum depression. Sci Rep. 2022;12(1):3128. Published 2022 Feb 24. doi:10.1038/s41598-022-07248-7

4. Ogallar MAD, Martínez Vázquez S, Martínez AH, Peinado Molina RA, Martínez Galiano JM. Prevalence and associated factors of anxiety in postpartum women. Eur J Midwifery. 2025;9:10.18332/ejm/204308. Published 2025 Jun 12. doi:10.18332/ejm/204308

5. Negron R, Martin A, Almog M, Balbierz A, Howell EA. Social support during the postpartum period: mothers' views on needs, expectations, and mobilization of support. Matern Child Health J. 2013;17(4):616-623. doi:10.1007/s10995-012-1037-4

6. Gjerdingen DK, Froberg DG, Fontaine P. The effects of social support on women's health during pregnancy, labor and delivery, and the postpartum period. Fam Med. 1991;23(5):370-375.

7. Drehmer M, Camey SA, Nunes MA, et al. Fibre intake and evolution of BMI: from pre-pregnancy to postpartum. Public Health Nutr. 2013;16(8):1403-1413. doi:10.1017/S1368980012003849

8. Zhou Y, Zhu X, Qin Y, et al. Association between total water intake and dietary intake of pregnant and breastfeeding women in China: a cross-sectional survey. BMC Pregnancy Childbirth. 2019;19(1):172. Published 2019 May 15. doi:10.1186/s12884-019-2301-z

9. Open Resources for Nursing (Open RN); Ernstmeyer K, Christman E, editors. Nursing Health Promotion: Chapter 11, Postpartum Care. StatPearls [Internet]. Eau Claire (WI): Chippewa Valley Technical College; 2025. Available from: https://www.ncbi.nlm.nih.gov/books/NBK615369/

10. Centers for Disease Control and Prevention. Maternal diet and breastfeeding. Breastfeeding Special Circumstances. Published 2024 Feb 9. https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html

11. National Institute of Child Health and Human Development. When breastfeeding, how many calories should moms and babies consume? Published 2017 Jan 31. https://www.nichd.nih.gov/health/topics/breastfeeding/conditioninfo/calories

12. Rasmussen B, Ennis M, Pencharz P, Ball R, Courtney-martin G, Elango R. Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Curr Dev Nutr. 2020;4(Suppl 2):653. Published 2020 May 29. doi:10.1093/cdn/nzaa049_046

13. Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am. 2016;100(6):1199-1215. doi:10.1016/j.mcna.2016.06.004

14. Inge P, Orchard JJ, Purdue R, Orchard JW. Exercise after pregnancy. Aust J Gen Pract. 2022;51(3):117-121. doi:10.31128/AJGP-09-21-6181

15. Gizlenti S, Ekmekci TR. The changes in the hair cycle during gestation and the post-partum period. J Eur Acad Dermatol Venereol. 2014;28(7):878-881. doi:10.1111/jdv.12188

16. Natarelli N, Gahoonia N, Sivamani RK. Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss. J Clin Med. 2023;12(3):893. Published 2023 Jan 23. doi:10.3390/jcm12030893

17. Based on a clinical study with 22 women, 0-10 months after giving birth, aged 22-42.