Struggling to Make Enough Milk?

By Dr Olivia Naturals Support • July 26, 2024

As a new mom, ensuring your baby gets enough nourishment can be a source of stress, especially if you’re struggling with milk supply. While there are various reasons for low milk production, there are also numerous solutions that can help you boost your lactation. In this blog post, we’ll explore dietary changes, essential nutrients, and some effective herbal supplements that can aid in increasing your milk supply.

The Importance of Diet in Lactation

First and foremost, a well-balanced diet plays a crucial role in milk production. Your body needs sufficient nutrients to produce enough milk for your baby. Here are some key dietary components that you should focus on:

1. Protein

Protein is a vital nutrient for milk production. It’s essential for the growth and repair of tissues in both you and your baby. Make sure to include high-quality protein sources in your diet, such as:

  • Lean meats like chicken and turkey
  • Fish (avoid high-mercury fish)
  • Eggs
  • Dairy products
  • Legumes and beans
  • Nuts and seeds

2. Healthy Fats

Healthy fats are crucial for the development of your baby’s brain and nervous system. They also help in the production of hormones that regulate milk supply. Incorporate the following sources of healthy fats into your diet:

  • Avocados
  • Nuts and seeds (like almonds, walnuts, and chia seeds)
  • Olive oil and coconut oil
  • Fatty fish (like salmon and sardines)
  • Full-fat dairy products

3. Hydration

Staying hydrated is fundamental to maintaining an adequate milk supply. Breast milk is composed of about 90% water, so your fluid intake needs to be sufficient to meet this demand. Aim to drink at least 8-10 glasses of water a day. Additionally, herbal teas (such as those we will discuss later) can also contribute to your fluid intake.

4. Balanced Diet

Alongside protein and healthy fats, ensure your diet is well-rounded with plenty of fruits, vegetables, whole grains, and legumes. These foods provide essential vitamins and minerals that support overall health and lactation.

Herbal Supplements to Boost Milk Supply

In addition to maintaining a nutritious diet, certain herbal supplements have been traditionally used to support lactation. Here are some of the most effective and commonly recommended ones:

1. Fennel

Fennel is a popular herb known for its lactation-enhancing properties. It contains phytoestrogens, which mimic the hormone estrogen in the body and can help stimulate milk production. You can consume fennel in various forms:

  • Fennel tea
  • Fennel seeds (chew a teaspoon daily)
  • Fennel supplements (consult with a healthcare professional before taking)

2. Blessed Thistle

Blessed thistle, a member of the thistle family, is another herb that has been traditionally used to promote milk supply. It is believed to work by stimulating the flow of blood to the mammary glands, thereby enhancing milk production. Blessed thistle can be taken as:

  • Tea
  • Capsules or tablets
  • Tincture (liquid extract)

3. Red Raspberry Leaf

Red raspberry leaf is a nutrient-rich herb that has been used for centuries to support women’s health, particularly during pregnancy and lactation. It contains vitamins and minerals like iron, calcium, and magnesium, which are beneficial for both mom and baby. Red raspberry leaf can be consumed as:

  • Tea
  • Capsules or tablets

4. Fenugreek

Fenugreek is perhaps the most well-known herb for increasing milk supply. It contains compounds that can help stimulate the milk ducts and boost milk production. Fenugreek can be taken in the following forms:

  • Capsules or tablets
  • Fenugreek tea
  • Fenugreek seeds (can be added to meals or soaked in water overnight and consumed)

5. Goat’s Rue

Goat’s rue is another herb that has been used to enhance milk production. It is related to fenugreek and has similar lactation-promoting effects. Goat’s rue can be taken as:

  • Tea
  • Capsules or tablets

6. Milk Thistle

Milk thistle, also known as silymarin, is a powerful herb that supports liver health and has been used to increase milk supply. It is available in various forms:

  • Capsules or tablets
  • Milk thistle tea

Safe Use of Herbal Supplements

While herbal supplements can be beneficial, it’s important to use them safely and under the guidance of a healthcare professional, especially if you are breastfeeding. Here are some tips for using herbal supplements safely:

  1. Consult with a healthcare provider: Always talk to your doctor or a lactation consultant before starting any new supplement to ensure it’s safe for you and your baby.
  2. Follow recommended dosages: Stick to the recommended dosages to avoid potential side effects or interactions with other medications.
  3. Monitor for allergies: Be aware of any allergic reactions in yourself or your baby when trying a new herb.
  4. Quality matters: Choose high-quality supplements from reputable brands to ensure you’re getting pure and potent products.

Lifestyle Changes to Support Lactation

In addition to diet and supplements, certain lifestyle changes can also help improve milk supply:

1. Regular Breastfeeding or Pumping

Frequent breastfeeding or pumping is one of the most effective ways to increase milk supply. The more you empty your breasts, the more milk your body will produce. Aim to breastfeed or pump at least 8-12 times in a 24-hour period.

2. Skin-to-Skin Contact

Spending time with your baby skin-to-skin can help stimulate milk production. This contact promotes the release of oxytocin, a hormone that plays a key role in milk ejection.

3. Rest and Relaxation

Stress and fatigue can negatively impact milk supply. Ensure you get enough rest and find ways to relax. Practices such as meditation, yoga, and deep breathing can help reduce stress levels.

4. Support System

Having a strong support system can make a significant difference in your breastfeeding journey. Reach out to family, friends, or join a breastfeeding support group for encouragement and advice.

Final Thoughts

Struggling with milk supply can be challenging, but with the right dietary changes, herbal supplements, and lifestyle adjustments, you can enhance your lactation and provide your baby with the nourishment they need. Remember, every mother’s journey is unique, and what works for one may not work for another. Be patient with yourself and seek support from healthcare professionals and other moms who have been through similar experiences.