How to Increase Breast Milk Supply and Quality

Breastfeeding your bub is one of the most cherished experiences you will have as a mama, but for some women it does not come easily. Here are my top tips to help increase breast milk supply and improve its quality.

Increase Water Intake

A breastfeeding mama needs to drink plenty of water throughout the day to maintain her milk supply. Aim for 2 to 3 litres of filtered water daily.

Eat Plenty of Protein and Fats

To produce good quality breast milk, your diet needs to include plenty of protein and healthy fats. If you are vegetarian or vegan, consider protein shakes for breakfast or as snacks. Nuts and seeds are also ideal snack options. Add avocado to salads for lunch or dinner, and include flaxseed oil in salad dressings or smoothies.

Nettle Leaf

Nettle leaf not only boosts your nutrient intake, it also helps support milk supply, particularly when used with other galactagogues (herbs that increase milk production). It is a great source of vitamins A and C, calcium, quercetin, iron, magnesium and potassium. As a side note, nettle leaf is also beneficial for hayfever and other allergies.

Goat’s Rue

Goat’s rue helps boost milk supply while also supporting blood sugar regulation. It may also assist with weight management after birth, although you should never try to lose weight too quickly as this can impact your milk supply. To produce quality breast milk, your body needs healthy fat stores in the hips, thighs and abdomen.

If you are an insulin-dependent diabetic or taking medication to regulate blood sugar, such as Metformin, use goat’s rue with caution. If you are taking NaturoBest’s Lactation Support, monitor your blood sugar closely and begin with one capsule daily instead of two. Keep your healthcare practitioner informed of any supplements you are taking.

Fenugreek

Fenugreek and fennel are aromatic herbs traditionally used to support a healthy milk supply. Fenugreek also helps support blood sugar balance and has been used traditionally to lower blood fats and cholesterol.

As a demulcent (a soothing substance for mucous membranes), fenugreek may help with digestive issues such as dyspepsia. Dyspepsia refers to an upset stomach with symptoms such as bloating, nausea, gas and feeling uncomfortably full.

Fennel has the added benefit of helping reduce infant colic and is also helpful for women with irritable bowel syndrome. Many breastfeeding teas include fennel. Herbal teas and eating fennel are the best ways to consume it - roast fennel is delicious with roast chicken!

Vervain

Self-care and keeping stress levels as low as possible are essential for a successful breastfeeding journey. Vervain is a nervine tonic that nourishes the nervous system while also supporting milk supply. As a thymoleptic (a substance that elevates mood), vervain is often prescribed by herbalists to help soothe mild anxiety, depression and irritability.

Breastfeeding Multivitamin

Eating a diet rich in fruit, vegetables, protein and healthy fats is key to producing quality breast milk. A breastfeeding vitamin can help ensure you meet recommended nutrient intakes during this physically demanding time. NaturoBest’s Prenatal Trimester 2 and 3 Plus Breastfeeding is an ideal breastfeeding vitamin for exhausted and depleted mamas.

Probiotics

Consult your naturopath or nutritionist about probiotics that may be helpful during breastfeeding. Certain strains may help reduce the incidence of allergies for your baby now and later in life, and may also offer support if you are prone to mastitis. Effective probiotics such as Qiara, derived from human breast milk, are available. It is best to take probiotics after dinner.

Get Plenty of Rest

If you are unable to sleep when the baby sleeps (and who can!), try lying down and meditating for at least 15 minutes during the day, even if your bub is napping on your chest. Resting is an excellent way to reduce stress and help support your milk supply.

Homeopathic Remedies

If you do not see immediate relief with homeopathic remedies, you should discontinue use. Pulsatilla may help when low supply is linked to stress and anxiety. Lac defloratum is often used when milk supply dries up completely. It is always best to consult a homeopath to determine the most suitable remedy for you.

See a Lactation Consultant

If you are struggling with a poor latch or low milk supply despite your best efforts, a lactation consultant can provide essential support along with practical tips and techniques to help you establish a successful breastfeeding journey.

Final Thoughts

Supporting your breast milk supply and quality is a combination of nourishment, rest, emotional care and, when needed, targeted herbal or nutritional support. Every woman’s breastfeeding journey is different, and it is normal to need guidance along the way. By staying hydrated, eating well, using supportive herbs, prioritising rest and seeking professional help when challenges arise, you give yourself the best chance of establishing a healthy and fulfilling breastfeeding experience. Be gentle with yourself, trust your body and reach out for support whenever you need it. You and your little one both benefit when you feel cared for and confident.