Establishing a good milk supply takes time, patience, and perseverance. The most important thing is to be gentle with yourself and trust in your body’s ability to nourish your baby. With the right knowledge, support, and dedication, you can successfully navigate the ups and downs of breastfeeding, and enjoy this special bonding experience with your little one.
Mom’s Nutrition for Milk Supply
Nutrition plays a crucial role in establishing milk supply. Here’s a breakdown of the essential nutrient requirements for breastfeeding moms.
Calorie Requirements
Breastfeeding requires additional energy, so it’s important for moms to consume enough calories to support milk production in addition to their own energy needs. While calories vary depending on factors like age, weight, and activity level, most breastfeeding moms require an extra 300-500 calories per day compared to their pre-pregnancy intake.
Macronutrients
Protein
Breastfeeding moms require an additional 25 grams of protein per day, compared to their pre-pregnancy intake. If you are struggling to meet your protein needs, try to include some high protein snacks throughout the day.
Fat
While there is no specific DRI for fat during lactation, it is recommended that breastfeeding women consume 200-300 milligrams of omega-3 fatty acid (DHA) per day.
Carbohydrates
Similar to fats, there is no specific recommendation of carbohydrate intake for breastfeeding women, but they should obtain 45-65% of their total daily calories from carbohydrates.
Supplements
There are a few supplements and herbs out there shown to help improve milk supply. Lactation cookies are one option, which are cookies that contain specific ingredients that promote lactation such as oats, flaxseeds, and brewer’s yeast.
Another supplement shown to potentially help with breast milk supply is Fenugreek. Fenugreek is a seed that can be used in a few ways. You can purchase fenugreek supplements/capsules, or you can purchase whole seeds and make tea, homemade lactation cookies, or even include the seeds in smoothies. Always consult with your healthcare provider before starting any supplementation.
Hydration
Hydration is crucial for maintaining adequate milk supply during breastfeeding. Adequate hydration ensures that your breast milk remains well-balanced with essential nutrients and electrolytes. The general recommendation for lactating women is about 13 cups of total fluids per day, which includes all beverages and water contents in foods.
It’s important to note that individual hydration needs can vary, so it’s best to drink water when you feel thirsty and to ensure you’re consuming enough fluids throughout the day.
Maternal Wellness for Establishing Milk Supply
Sleep
Poor sleep can lead to fatigue, which can affect a mother’s milk supply. Fatigue may reduce the frequency and duration of breastfeeding sessions, thereby reducing the stimulation needed to maintain milk production.
Additionally, adequate sleep is crucial for maintaining optimal levels of prolactin, the hormone responsible for milk production. Aim to get enough sleep and rest when possible, especially during the every postpartum period when sleep interruptions are common.
Stress
Chronic stress can trigger release of stress hormones like cortisol, when can interfere with lactation hormones, such as prolactin. Stress can also cause physical tension and discomfort, which may affect let-down reflexes and milk flow during breastfeeding sessions.
Practice stress-reducing techniques such as deep breathing, meditation, or gentle exercise. Support from family and friends can also help alleviate stress.
Timing and Frequency for Better Milk Supply
Start Early
Initiate breastfeeding as soon as possible after birth. Skin-to-skin contact after delivery can kickstart your milk production by stimulating the release of hormones that support milk production, and strengthen your bond with your baby.
Nurse Frequently
Try your best to respond promptly to your baby’s hunger cues and breastfeed on demand. This frequent stimulation helps signal your body to produce more milk. A good latch is essential for efficient milk transfer and to stimulate milk production. Ensure that your baby latches onto your breast properly, with the nipple deep in the baby’s mouth.
Pumping
Breastfeeding works on a supply and demand basis. Plan ahead for day-to-day or weekend plans. If nursing is not possible, ensure that you have a pump available to help maintain supply.
What to do at nursing time to support milk supply
Empty the breast
Make sure that your breasts are fully emptied following each feeding or pumping sessions. Empty breasts signals your body to produce more milk for the next feeding.
Avoid bottles and pacifiers
To establish a consistent milk supply, try to avoid supplementing with formula or pacifiers in early weeks unless medically necessary. This ensures that your baby stimulates your breast more frequently to help establish milk supply.
Switch breasts for improved milk supply
If your baby seems unsatisfied and still hungry after nursing from one breast, then offer the other. Switch back and forth as needed. This can help ensure that both breasts are adequately stimulated.
Cluster Feeding
Babies often go through growth spurts and may want to nurse more frequently during these times. Allow them to nurse as often as they need to meet help meet their increased demand. Look for signs of effective feeding like audible swallowing, visible milk transfer, deep and rhythmic sucking movements, and a softening/lighter feeling in the breasts.
Breast Anatomy
Breast Size effect on Milk Supply
Size alone does not dictate milk supply or breastfeeding success. The capacity to produce milk is determined by the number and efficiency of milk-producing cells, which is not directly related to breast size. Women with smaller breasts can produce as much milk as women with larger breast if they have similar amounts of glandular tissue. Larger breasts may pose challenges such as difficulty achieving a deep latch, and positioning and support techniques can help overcome these challenges.
Inverted Nipples
Inverted nipples can sometimes pose challenges to breastfeeding, but with proper techniques and support, many women with inverted nipples are able to breastfeed successfully. Experiment with different positions to find one that works best for you and your baby. Before breastfeeding, gently massage and stimulate the nipple to encourage it to protrude. Techniques such as using a breast pump or hand expressing a small amount of milk can help draw out the nipple.
Seek Support for Establishing Milk Supply
Lactation Consultant
Work closely with a lactation consultant or breastfeeding counselor who can provide personalized guidance and support. They can help assess latch, offer techniques to encourage milk production, and address any other concerns or challenges you are having. Check out this resource to find a lactation consultant near you.
Meet with a Registered Dietitian
Proper nutrition is one factor that can be changed and/or improved to help with milk supply. Ensuring that you are receiving all the proper nutrients is one key to maintaining adequate milk supply. If you want to make sure that you are meeting your nutritional needs to support you and your baby, then make an appointment with one of our registered dietitians.
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