Written by Yoga Mamas’ Naturopathic Doctor, Dr. Nikita Sander
The beauty of breastfeeding can be the ultimate bonding experiencing for mama and baby and by now, many of us are well aware of the numerous health benefits breastfeeding has for both mama and baby. Yet, as beautiful of an experience breastfeeding can be, it can also be a common source of stress, frustration and anxiety for many women for a variety of reasons. One such reason may be the perception that milk supply is low or insufficient. It is important to note that the two best indicators for adequate milk supply are:
- Baby is gaining weight at a normal rate
- Baby is producing a normal amount of wet and dirty diapers.
Although many women worry about the sufficiency of their milk supply, truth is, more often than not, most women need NOT worry. For most, supplementing with herbs known as galactagogues, which are substances that help stimulate an increase in milk production, are not necessary. If you are concerned with low milk supply, the best course of action is to consult a trained and certified lactation consultant who can help determine if there truly is a concern for low milk supply, determine the cause and treat the cause.
Before we move on to exploring the wonderful world of galactagogues, it is important to also be aware that optimal hydration and nutrition is also fundamental to ensuring optimal lactation and milk supply. For each breastfeeding baby, mamas need an extra 500 calories per day in order to keep up with the demands of milk production!
Even the quality of milk can be traced to the mama’s nutrition and eating habits! A combination of quality sources of protein (animal and plant-based proteins), healthy fats (fish, avocado, olive oil, nuts and seeds, etc) and complex carbohydrates (vegetables, fruits, whole grains, beans and legumes) are fundamental! And while hydration needs vary from woman to woman, dehydration can be a significant contributor to lack of milk production. Aiming as close to 2.5 to 3L of water daily while breastfeeding (and beyond) should make a world of a difference!
Now for the herbal GALACTAGOGUES! Here are a few of my favs:
- Fennel
- Fenugreek
- Blessed Thistle
- Goat’s Rue
- Shatavari
If you are thinking of supplementing with any galactagogue, receiving individualized guidance from your naturopath, lactation consultant or doctor is always recommended first. These herbs can be found in many different forms from dry or fresh herb to capsules, tablets and tinctures.
Not quite sure where to start? Feel you could use a boost in milk supply? Give the following DIY herbal tea recipe a try:
Lactation Tea Tonic (Makes Approximately 100 cups of tea)
Equipment you’ll need:
- Air tight container for storage
- Tea infuser/tea bag
Ingredients:
- ¼ cup fenugreek seed
- ¼ cup fennel seed
- ¼ cup blessed thistle
- ½ cup dried nettle leaf
- ½ cup dried red raspberry leaf
- ½ cup dried lemon verbena
Directions:
- Simply combine all ingredients in a larger mixer bowl and store in an airtight jar or glass container. Can be stored in a dark cupboard and remains fresh for up to 1 year.
- Use 1 to 1.5 tsp of tea per cup of water with a tea infuser or tea bag.
- Pour boiled water over tea infuser/tea bag in a mug and let steep for 10-15min to allow for proper infusion of the herbs.
- For best effect, work up from 1 to 3 cups per day.
- It may take anywhere from 72hrs to 2 weeks for some women to notice a change
BUT, if you’re not into the DIY thing, check out the tea formula called Mother’s Milk by Traditional Medicinals, which combines a number of the above ingredients ready to go in individual tea bags. It can be found at a local health food store, grocery store or even Amazon and is often my most recommended formula!
Cheers to Happy Lactation!
Looking for more ways to naturally promote lactation? Book an appointment with Dr. Nikita to create a personalized plan.
