Factors That Affect Milk Supply: Food, Herbs, Galactagogues, and Medication

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Factors That Affect Milk Supply

Many moms are concerned about their milk supply, but chances are if your baby’s healthy and growing, they are provided enough fuel to grow to their full potential. However, it is important to speak with a lactation consultant or other health professional if you have any concerns. 

Disclosure: This post should not be taken as medical advice or as an alternative to seeking help from a qualified professional.

Firstly, it is important to know that milk supply involves a demand and supply process. The more breastfeeding and breast stimulation, the more milk your body will be able to produce. Many factors can cause your milk supply to fluctuate:

1. Health or anatomical problems of the baby.
   Lip and tongue-ties, or a premature infant that is not yet strong enough, may experience difficulty breastfeeding, leading to a decrease in milk supply.
   
   
2. Changes in length or frequency of nursing.
   Knowing that milk supply involves a demand and supply process, if there are any changes in your schedule, routine, or time spent emptying your breasts, you will see that change in your milk supply. If you remove milk from your breasts more frequently, your milk supply may increase. On the other hand, your milk supply can decrease if you are shortening your feed or going long hours without emptying your breasts.
   
   
3. Bottle feeding.
   Whether it is because you are back to work or another caregiver is feeding the baby, if your baby is taking a bottle, they are not feeding on the breast. When your baby is being fed through a method that is not directly at the breast, it is easy to forget that you also need to empty your breasts since your baby isn’t emptying them for you. As a result, bottle feeding may contribute to a decreased milk supply if the mother is breastfeeding or pumping less frequently.
   
   In addition, some infants that start bottle feeding may get used to feeding from the bottle rather than at the breast. Some babies may struggle to adjust to breastfeeding again, resulting in a decreased milk supply.
   
   To learn more about bottle feeding especially for a breastfed baby, check out this post: Introducing Breastfed Baby’s First Bottle And How To Bottle Feed With Paced Bottle Feeding
   
   
4. Sleepy baby.
   Newborn babies tend to be very sleepy and sometimes might not wake on their own to breastfeed. It is recommended to feed your baby at least every 2-3 hours to ensure your baby is getting enough milk and for you to develop a consistent milk supply.
   
   
5. Hormone changes or imbalances.
   Your body also relies on hormonal signals to produce milk. Your milk supply can be affected if you have a history of polycystic ovarian syndrome (PCOS), hyperthyroidism, hypothyroidism, diabetes, or other hormonal concerns.
   
   In addition, the return of your period can be a factor that causes a drop in milk supply. It is common for your milk supply to fluctuate depending on what stage of your cycle you are in.
   
   Seek help from a medical professional if you need any medications for your condition, and a lactation consultant to assist with your milk supply.

Milk supply can also be associated with how well the mother is taking care of themselves, specifically through nutrition and hydration. Speaking of nutrition, what exactly can you eat to help increase milk supply? 

Foods That Increase Milk Supply

Many foods have been shown to be effective in increasing milk supply naturally such as herbs, galactagogues, and Asian soups.

Galactagogues

Galactagogues are foods or herbs that promote lactation in humans and other animals. Many galactagogues have not been proven to produce results, however, there are some women who believe this has worked in boosting their milk supply.

Even though galactagogues may be effective in increasing milk supply, know that galactagogues will not boost your milk supply on their own. Increased breastfeeding (or pumping) and milk removal are still the most effective ways to increase your milk supply, and galactagogues can be used as an addition to that process.

Here are some nutritious galactagogues you can add to your daily diet:

• Whole grains, especially oatmeal
• Beets and carrots
• Papaya
• Alfalfa
• Spinach
• Fennel and fennel seeds
• Garlic
• Chickpeas
• Nuts and seeds, especially almonds
• Ginger
• Spices like cumin seeds, anise seeds, turmeric

Here are some herbal galactagogues:

• Fenugreek (avoid large amounts if pregnant)**
• Malunggay, also known as moringa
• Goat’s rue
• Milk thistle

**Special note on fenugreek:
Fenugreek seeds are a staple in many Asian recipes and are one of the most popular galactagogues for boosting breast milk supply. Studies have shown that drinking 3 cups of fenugreek tea a day leads to a significant increase in breast milk output, compared with a placebo. However, some other studies have not shown conclusive evidence to support this outcome, so this is not a proven solution that will work for everyone. Some parents report seeing a decreased milk supply with fenugreek.

It is important to note that The National Center for Complementary and Integrative Health advises women to avoid large amounts of fenugreek while pregnant, as it may affect uterine contractions. They also caution that there is a lack of research into the risks of taking fenugreek while breastfeeding.

Remember to talk to your healthcare provider about whether a particular galactagogue is safe for you.

Asian Soups

Many Asian cultures have a long history of consuming nutritious soups as part of postpartum and milk supply care. Oftentimes, mothers who have had rigorous nourishment through soups and broths report feeling stronger than pre-pregnancy. 

A very popular Chinese soup postpartum women consume is green papaya fish soup, which may help increase milk supply. Research has shown that green papayas contain substances like alkaloids, saponins, flavonoids, and polyphenols, which have the potential to stimulate the hormone oxytocin and prolactin to support mothers in increasing breast milk production.

Korean seaweed soup, also known as miyeokguk, is a traditional soup typically served on birthdays and after birth. This soup has also been believed to help with increasing milk supply.

Foods that may decrease milk supply

If you are struggling with a low milk supply, you may want to consider avoiding the foods below. On the contrary, if you are looking to decrease your milk supply, these foods might help you!

Peppermint and spearmint 
Reports of nursing mothers who consumed candies and Altoids made from peppermint oil have noticed a reduction in milk supply. There is not enough scientific evidence to back these claims, but breastfeeding mothers might want to take note of foods that contain peppermint leaves, oils, or extracts.

Sage 
This herb has been known for lowering milk supply and is the herb of choice for reducing supply during weaning. Many mothers have claimed that sage has been effective in managing oversupply as well. However, if you are struggling with low supply, make sure to be cautious of foods and dishes containing sage.

Parsley
This herb is known for its diuretic effects, meaning that it can help your body excrete more fluids than usual, which in turn may lead to a lowered milk supply. Some mothers have noticed a decreased milk supply after enjoying tabbouleh in their meals, which contains large amounts of parsley.

Medications that may decrease milk supply

Antihistamines (used to relieve allergy symptoms) and pseudoephedrine (also known by the brand names Pseudofed or Sudafed) have been reported to decrease milk supply. 

Antihistamines
Benadryl, also known as diphenhydramine, is a sedating antihistamine that is considered safe and compatible with breastfeeding, preferably in small and short-term doses. Long, prolonged doses may contribute to a decrease in milk supply. In addition, some mothers have reported observing drowsiness in their infants, leading them to nurse less and causing a drop in milk supply. 

One alternative to taking Benadryl would be Claritin, also known as loratadine. The amount of this medication that passes into breast milk is extremely low, and it is also a non-sedating medication, meaning it does not cause drowsiness.

If you notice that the medication is causing a sudden decrease in milk supply, consider stopping that medication and your milk supply will most likely increase soon after. But most importantly, get in contact with your doctor if you have any concerns.

Pseudoephedrine
Mothers with low milk supply should be extra cautious in taking pseudoephedrine. This study concluded that a single dose of pseudoephedrine significantly reduced milk production. This medication has also been used to decrease milk production for those who experience oversupply or trying to wean.

Adequate Calories and Fluids For Milk Supply

Adequately meeting calories and fluid needs is also key to increasing or maintaining your milk supply.

Calories
Be mindful of your needs and eat to your appetite! Breastfeeding mothers may find themselves having a bigger appetite or feeling hungry more frequently, and that’s totally normal. The act of breastfeeding can actually burn about 500 calories per day. Many mothers may feel pressured to “bounce back” to their pre-pregnancy physique and fall into the trap of excessive dieting, which can lead to reduced milk supply. A balanced and moderate dietary habit is key, tune into how your body is feeling and eat when your body tells you to.

Fluids
Remember to drink plenty of fluids to stay hydrated. There is a myth that says you need to “drink milk to produce milk” (which is not true by the way), but the truth is you need to stay hydrated to produce milk. 

There is no need to excessively force fluids, but drinking to satisfy thirst is usually sufficient. Unless you are severely dehydrated, drinking extra fluids is not beneficial nor is it necessary to increase milk supply. You can also obtain water from foods with high water content like watermelon and cucumber, or what I like to say, you can eat your water!

A great tip and reminder for you to drink water is to have a glass or water bottle at your side that you can sip on throughout the day. It is also nice to keep some water and snacks near where you usually breastfeed or pump as well.

If you need more advice on milk supply: 
If you have uncertainties or would like to know more about how to safely increase or decrease your milk supply, get in touch with an international board-certified lactation consultant (IBCLC) or a medical professional.

Some individuals may consider pumping more often or follow a power pumping schedule. To learn more about power pumping, take a look at this post: Power Pumping To Increase Milk Supply

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