Why Oestrogen Crashes After Birth (and How to Support the Rebuild)
Avocado - Healthy Fats
After birth, your body undergoes one of the most dramatic hormonal shifts it will ever experience. In the space of a few days, levels of oestrogen — which were sky-high throughout pregnancy — plummet to almost pre-pregnancy levels.
It’s no wonder so many new mums describe feeling emotional, depleted, or unlike themselves. Understanding what’s happening inside your body — and how to gently support the rebuild — can help you move through this stage feeling more balanced, nourished, and calm.
🌿 What Oestrogen Does During Pregnancy
Oestrogen is one of the main hormones that sustains pregnancy. It helps your uterus grow, supports blood flow to the placenta, and prepares your breasts for breastfeeding.
It also boosts serotonin (your “feel-good” hormone) and endorphins, which explains that lovely pregnancy “glow” many people experience.
By the end of pregnancy, oestrogen levels are around 100 times higher than normal — so when they fall after birth, the body (and mind) really feels it.
💧 Why Oestrogen Crashes After Birth
The placenta is a powerhouse of hormone production — and once it’s delivered, your body instantly loses that source of oestrogen and progesterone.
Within 24–48 hours, both hormones drop sharply. This sudden withdrawal can lead to:
Tearfulness and emotional sensitivity (the “baby blues”)
Fatigue or feeling flat
Hot flushes or night sweats
Vaginal dryness
Low libido
Sleep disruption
Anxiety or low mood
If you’re breastfeeding, oestrogen stays naturally lower for longer. Prolactin (the milk-making hormone) suppresses ovulation, which means oestrogen production remains subdued — a clever biological mechanism, but one that can affect mood and energy for some mums.
🧠 How Low Oestrogen Affects Mood and Energy
Oestrogen isn’t just about reproduction — it’s deeply connected to your brain chemistry. It influences serotonin, dopamine, and oxytocin — the neurotransmitters that regulate happiness, motivation, and bonding.
When oestrogen dips, you might feel foggy, irritable, tearful, or disconnected. These feelings are common and usually temporary, but they can be compounded by sleep deprivation, nutrient depletion, and the enormous emotional adjustment to motherhood.
🥑 Supporting the Oestrogen Rebuild — Naturally
While you can’t stop the initial hormonal drop (it’s part of your body’s recovery), you can nourish and stabilise your system to support hormonal balance in the weeks and months that follow.
1. Eat to Support Hormone Production
Oestrogen is produced from cholesterol, so your diet plays a vital role. Focus on:
Healthy fats: avocado, olive oil, oily fish, nuts, and seeds.
Protein: eggs, beans, lentils, lean meat, and tofu to support neurotransmitter production.
Fibre: wholegrains, oats, fruits, and vegetables to help your body clear excess hormones and maintain gut health.
Phytoestrogens: plant compounds that gently mimic oestrogen — found in flaxseeds, chickpeas, and fermented soy (like tempeh and miso).
2. Balance Your Blood Sugar
Fluctuating blood sugar can intensify hormonal symptoms. Try to eat every 3–4 hours, and combine protein + fat + fibre at each meal to keep your energy and mood stable.
3. Support Liver and Gut Function
Your liver and gut are key to processing and excreting hormones.
Include:
Bitter greens (rocket, kale, dandelion)
Lemon water or herbal teas
Fermented foods (sauerkraut, kefir, yoghurt)
Plenty of hydration
4. Prioritise Rest and Stress Relief
When you’re tired or stressed, your body prioritises cortisol (stress hormone) production over oestrogen — so rest is truly hormone medicine.
Simple ways to support recovery:
Nap or rest when your baby sleeps (easier said than done, but even short rests help).
Try gentle walks or stretching to reduce stress.
Practise slow breathing before bed.
Ask for help — you don’t have to do this alone.
5. Consider Nutrient Support
Key nutrients for hormone synthesis and mood balance include:
B vitamins (especially B6 and B12)
Magnesium (for relaxation and hormone regulation)
Zinc (for oestrogen metabolism)
Omega-3 fatty acids (for brain and mood health)
Vitamin D (especially important in the UK)
A high-quality postnatal multivitamin and omega-3 supplement can be helpful alongside a nourishing diet.
💗 Be Gentle With Yourself
Your body has just done something extraordinary. The postpartum hormone crash isn’t a sign of weakness — it’s a physiological reset that takes time, rest, and nourishment.
You’re rebuilding not only your hormones but your sense of self in this new chapter. Go slowly, eat well, sleep whenever you can, and surround yourself with people who help you feel safe, supported, and seen.
And remember: balance doesn’t mean perfection — it means giving yourself the care you so freely give to everyone else.
