The Nourish Mum & Bub Guide
Supporting you through pregnancy, postpartum and beyond 💛
Whether you're preparing for pregnancy, navigating postpartum recovery, breastfeeding or raising little ones, there's a lot of information (and misinformation) out there.
This guide has been put together by our naturopath, Aleisha, to help simplify things. Inside you'll find some of her favourite products, practical tips and nutritional recommendations that she regularly shares with clients in clinic.
Every family is different, so think of this as a starting point rather than a one-size-fits-all approach.
Meet Aleisha
Qualified Naturopath
Hi, I'm Aleisha.
I'm passionate about helping women feel supported through every stage of their journey, from preconception and pregnancy through to postpartum recovery, breastfeeding and raising healthy families.
My approach is always centred around strong foundations, nourishing food and evidence-informed supplementation when appropriate. Below are some of the products I regularly recommend in clinic and why I love them.
If you'd like personalised advice, we'd love to help. You can book a complimentary 15-minute Discovery Consult to see me in-store at Nourish Health Hub.
Pregnancy
Pregnancy is one of the most nutritionally demanding stages of life.
Rather than trying to take every supplement available, I always encourage building strong foundations with a quality prenatal, nutrient-dense diet and targeted supplementation based on your individual needs.
NaturoBest Prenatal
A practitioner-quality prenatal and one of my favourite foundations during pregnancy. It contains activated folate, choline, iodine and other key nutrients to support both mum and baby's health from conception through pregnancy.
Choline
One of the most overlooked nutrients during pregnancy. Choline plays a vital role in baby's brain, nervous system and cognitive development and is something I frequently recommend alongside a quality prenatal.
Omega-3 Fish Oil
DHA is one of my pregnancy essentials. It supports baby's brain, eye and nervous system development while also supporting mum throughout pregnancy.
Magnesium Glycinate
One of my favourite forms of magnesium during pregnancy. It may help support muscle cramps, restless legs, headaches, sleep quality and a healthy nervous system.
Wholefood Iron
Cell Squared Spleen and Ancestral Nutrition Primal Iron are beautiful wholefood sources of naturally occurring haem iron to help support healthy iron stores, particularly when dietary intake or iron levels need additional support.
Foraged For You
One of my favourite wholefood brands. Their nutrient-dense blends make it easy to add extra nourishment to smoothies, yoghurt, oats or baking.
Practitioner Support
Depending on your individual needs, practitioner-only supplements such as NAC may also be appropriate during pregnancy.
Herbal Teas
Nettle Tea, Oat Straw Tea and Raspberry Leaf Tea (generally introduced during the third trimester) are beautiful herbal options that can provide gentle support throughout pregnancy.
Pregnancy Probiotics
Qiara Pregnancy & Breastfeeding and Activated Probiotics Perinatal are two of my favourite options for supporting the maternal microbiome throughout pregnancy and breastfeeding.
Postpartum Recovery
Birth places enormous demands on the body, and recovery deserves just as much attention as pregnancy itself.
The weeks after birth are a time to replenish nutrient stores, support healing, restore energy and nourish your nervous system.
Magnesium Glycinate
Supports muscle recovery, sleep quality and nervous system health during the fourth trimester.
Wholefood Iron
Cell Squared Spleen and Ancestral Nutrition Primal Iron are great options for replenishing iron stores after birth, particularly if blood loss has been significant.
Foraged For You
A simple way to add extra nutrition to smoothies, yoghurt or porridge when time and energy are limited.
Activated Probiotics Perinatal
Supports the maternal microbiome throughout postpartum and breastfeeding.
Sitz Bath Herbs
Herbal sitz baths using calendula, chamomile, lavender and yarrow can help soothe tender tissues, encourage healing and provide a quiet moment for self-care.
Herbal Tonics
Individual herbal tonics may help support recovery, hormone balance, energy, nervous system health and emotional wellbeing during the fourth trimester.
Nourishment
Recovery isn't just about supplements. Prioritising protein, iron-rich foods, healthy fats, warming meals, bone broth and staying well hydrated can make a huge difference.
Breastfeeding
Breastfeeding places additional nutritional demands on your body, making it important to continue nourishing yourself while supporting your baby's development.
Qiara Pregnancy & Breastfeeding
Supports the maternal microbiome and has excellent research around breast health and mastitis prevention.
Sunflower Lecithin
A staple for many breastfeeding mums, particularly those prone to blocked ducts, helping support healthy milk flow.
NaturoBest Trimester 2 & Breastfeeding
Provides ongoing nutritional support throughout breastfeeding.
BioCeuticals ArmaForce MumCare
A pregnancy and breastfeeding-safe immune formula designed specifically for mums needing additional immune support.
Herbal Breastfeeding Tonics
Individual herbal blends may include herbs such as goat's rue, shatavari, fennel and nettle to naturally support milk supply when required.
Starting Solids
Starting solids is an exciting milestone, but it doesn't need to be complicated.
I encourage a food-first approach with a focus on nutrient-dense wholefoods, particularly iron-rich foods that support healthy growth and development.
Little Harvesters Food Pouches
One of my favourite convenience options for busy families. Made with wholesome ingredients while still encouraging a food-first approach.
Iron-Rich First Foods
Think slow-cooked meats, liver, egg yolk and bone broth to help support healthy growth and development.
Organ Powders
Cell Squared and Ancestral Nutrition Organ Powders are an easy way to increase the nutritional value of homemade meals.
Practitioner-Guided Probiotics
Some babies may benefit from probiotic support, particularly after antibiotics or digestive upset, but these are always best chosen based on individual needs.
Baby
Every baby is different, which is why I always recommend keeping things simple.
LittleOak Formula
One of my favourite formulas if formula feeding is required. Made from premium New Zealand whole goat's milk and naturally gentle on little tummies.
Qiara Infant
A probiotic originally isolated from breast milk that supports gut and immune health during infancy.
Activated Probiotics Infant
A practitioner-quality probiotic that I frequently recommend when babies require additional digestive support.
Vitamin D
Depending on feeding method and individual circumstances, Vitamin D supplementation may be worth discussing.
Kids
As children grow, so do their nutritional needs.
I always aim to support children with real food first, while using supplements strategically when they're genuinely needed.
Qiara Kids
A fantastic probiotic to support digestive and immune health in growing children.
Herbs of Gold Children's Range
A broad range covering magnesium, probiotics, fish oil, immune support and calming formulas.
I'm Nutrients Children's Range
Including Calm Mind, Iron Immunity and Elderberry Immune to support nervous system health, healthy iron levels and immune function.
Mr Wilder Organic Juices
Organic Elderberry, Wild Blueberry and Tart Cherry juices are favourites for immune support, antioxidants and healthy sleep.
Brauer Sambucus Range
A family favourite during the cooler months, with age-appropriate products designed to support children through common seasonal illnesses.
Lifestyle Tips
Pregnancy, postpartum and raising little humans can feel overwhelming, especially when there are so many products available.
My advice is always to focus on the foundations first.
- Eat real, nourishing food.
- Prioritise protein.
- Stay hydrated.
- Move your body when you can.
- Support your nervous system.
- Use targeted supplementation based on your individual needs rather than trying to take everything.
There is no one-size-fits-all approach, and you certainly don't need every product on this page.
These are simply some of my favourite products that I regularly recommend because I've seen them make a real difference for many families.
Need Personalised Advice?
Every family is different, and sometimes a little personalised guidance can make all the difference.
If you'd like recommendations tailored specifically to you or your family, book a complimentary 15-minute Discovery Consult with Aleisha. Whether you're planning for pregnancy, looking for postpartum support or simply wanting to give your little one the best start possible, we're here to help.