New mothers have a million things to worry about, and one particular concern comes out on top: “Do I have enough breast milk?” Breastfeeding can be a stressful experience in and of itself, especially for first-timers, and worrying whether you’re producing enough doesn’t help. You can’t tell how much milk you have and whether your baby is getting enough.

Fortunately, there are several ways to tell whether your baby is fully satisfied. Your baby should be gulping and swallowing during feedings and feel content after. They should also have regular bowel movements appropriate for their age. Weight gain is also a must. In contrast, your baby may not be getting enough milk if they lose significant weight immediately after birth and are not gaining enough weight over time.

While weight loss or gain is the most precise indicator of appropriate milk supply, there are instances where they can be expected. The first line of action should be consulting a pediatrician or lactation specialist before looking up products online and being swept up in supplements that might be counterproductive and cause more issues in milk supply. Your healthcare provider should be able to tell you exactly what’s going on, but here are a few reasons that may explain why you’re not lactating.

4 Reasons Why You Might Have a Low Milk Supply

How do you know if you have a low milk supply? Surprisingly, it’s a problem that’s not as common as you might think. Often, having a genuine low milk supply is an indication of an underlying health problem. For less severe cases, however, low milk supply is also caused by external factors. Here are some examples:

Medications

Most over-the-counter cold and allergy medications interfere with consistent breast milk production because they contain pseudoephedrine, a drug that reduces milk supply by up to 24%. In general, nursing mothers should avoid these medications during the first few weeks after giving birth to establish breast milk production first. However, this shouldn’t be any cause for alarm because once your body gets used to how much breast milk it needs to release, the medications shouldn’t pose much risk to your milk supply.

Fatigue

Some moms take a longer time to recover from childhood. This is because there’s a small window between the stress of giving birth and the start of a whole new list of responsibilities as a mother. In addition, most women suffer from postpartum fatigue, which negatively impacts breastfeeding. The decreased capacity for physical and mental activity, combined with too little sleep and the overwhelming stress of caring for a newborn, may explain why you have a low milk supply.

It’s imperative to take a break whenever you can to recover your energy. Take a nap when your baby takes a nap, find the most comfortable position while breastfeeding, and ask your family members to look after the baby while you lie down, take a long bath, or meditate.

Certain herbs and spices

Many herbs are dubbed galactagogues: foods, herbs, and supplements that induce, improve and increase milk supply. Herbs such as fenugreek and fennel are often found in lactation products. However, some herbs can lower your milk supply, so it’s essential to know which ones to avoid. Sage, peppermint, parsley, thyme, and oregano decrease milk flow, especially if taken in copious amounts.

Hypothyroidism

A low-functioning thyroid is a terrible news for milk production: the thyroid helps regulate the two main hormones involved in breastfeeding (prolactin and oxytocin), so being proactive with your thyroid conditions is a recommended concern for new mothers. Postpartum thyroiditis, where the thyroid gland is inflamed, affects 4 to 9% of women for the first year after giving birth and counts as a possible reason for any cases involving low milk supply.

How to Increase Your Milk Supply

If you’ve checked and double-checked with your doctor about the possible reasons for low milk supply and none of them seem to apply, what’s left to do? Some recommend simply continuing to breastfeed the baby but increasing the number of sessions throughout the day. Luckily, there are also other easy ways to help maintain and boost milk production. It’s all in eating healthy, maintaining a balanced diet, replenishing nutrients, and reducing stress.

Here are ways you can improve your milk supply with lactation products:

Try Lactation Drink Mixes

This probably doesn’t need to be said, but if you’re a breastfeeding mom, you’re thirsty all the time. Being dehydrated can affect milk supply, and you have to stay hydrated because you’re losing more fluids than the average person. It’s essential to drink enough water every day, but you may want something with a little more flavor. Lactation drinks and powder mixes are alternative drinks with key ingredients to help with the milk-making process. Here are some products worth checking out:

1. Premama’s Lactation Support Drink Mix

This drink mix contains loads of galactagogues such as fennel seed and fenugreek and vitamins like calcium, folic acid, and vitamin D3. It’s completely organic, non-GMO, gluten-free, and vegan. Premama prides itself in being doctor-formulated with clinically proven ingredients to fortify your milk supply. It comes in a powdered form for better absorption and is recommended to be taken every day.

2. UpSpring Milk Flow

UpSpring Milk Flow is a concentrated lactation drink with no artificial ingredients and is fortified with fenugreek and blessed thistle. It’s easy to prepare and versatile because you can add it to smoothies, oatmeal, and yogurt bowls. Users reported noticing immediate changes by how their nursing time was extended by several minutes on each side. Its great-tasting flavor is also a plus.

3. Milksta Lactation Instant Coffee

Before you say anything, yes, it’s decaffeinated. Coffee-loving mothers don’t have to go cold turkey on coffee while nursing. The instant coffee is 100% organic and uses calorie-free organic stevia, a healthy alternative to sucrose because of its significantly fewer calories and carbs. Milksta gives you the much-need coffee fix to improve your energy while boosting your milk supply with fenugreek and blessed thistle.

4. Milk Dust Protein Powder

Milk Dust nourishes the body, especially right after birth, for recovery and immediately helps fuel your cells for a healthy amount of milk supply. This protein powder contains folate, vitamin B12, superfoods like chlorella, spinach, blueberries, and organic sweeteners like stevia, monk fruit, and cane juice. It’s entirely plant-based and organic and helps with both lactation and weight loss.

5. Milkmakers Lactation Drink Mix

Milkmakers Drink Mix is essentially a flavor boost for water to give a little more kick to the water hydration routine. The mix contains traditional galactagogues like milk thistle, fenugreek, fennel, and other vitamins like collagen and B6 and B12 vitamins for skin and metabolism improvement.

Eat Lactation Superfoods

Superfoods ensure that your baby gets every necessary nutrient for proper growth through your breastmilk. Superfoods improve your milk supply, improve your metabolism, and even help you get rid of pregnancy weight. Whole grains, leafy greens, legumes, beans, nuts, and seeds aid digestion, address vitamin D deficiency, ward off postpartum depression, stimulate the immune system, regulate hormones, and increase prolactin, which is the hormone that’s responsible for your milk supply.

1. Quaker Oats

Oatmeal is healthy food in and of itself and has also been proven to be one of the best foods to boost milk supply naturally. It contains all the essential nutrients for breastfeeding: fiber, iron, zinc, and magnesium. The high iron level is why it works for most women because family medicine studies often link low iron levels with low milk supply.

Quaker oatmeal is simple and inexpensive and is a popular pantry staple that it’s accessible anywhere. It’s also easy to prepare, which is a huge plus, considering how busy moms can get.

2. HealthForce Nutritionals Greener Grasses

For the most part, green powders are incredibly beneficial because they are designed to help you reach the daily recommended vegetable intake and boost the body’s immunity and energy levels. Additionally, they’re considered superfoods because they contain leafy greens like spinach and kale, seaweed, antioxidant fruits, nutritional extracts, probiotics, herbs, and plant-based digestive enzymes.

However, some of them are not recommended for breastfeeding mothers because they contain ingredients that should not be consumed while nursing. Of course, this all depends on the elements; some are even considered galactagogues because of their lactation benefits. HealthForce Greener Grasses is approved by health practitioners for nursing mothers and contains alfalfa leaf and oat grass, increasing milk supply.

3. Viva Naturals Organic Chia Seeds

Chia seeds are a proven galactagogue. They are an excellent source of nutrients essential for boosting milk production and do wonders in improving energy and stamina. On top of that, they nourish the mom and enhance the baby’s health by fortifying the bones and aiding brain development with calcium and protein.

4. Bluebonnet Brewer’s Yeast

Brewer’s yeast is a nutritional powerhouse and is one of the most trusted ingredients to boost and increase milk supply. It’s a superfood on its own, containing all 16 types of amino acids, several b-complex vitamins, trace minerals such as calcium, zinc, potassium, and magnesium, and is an excellent source of dietary fiber. Besides improving lactation, it also enhances the immune system, boosts energy levels, combats fatigue, and controls blood sugar levels.

Bluebonnet has the least bitter flavor, which is a common trait among brewer’s yeast products. This makes it a great addition to any meal recipe because it has no noticeable taste. It’s also non-GMO and is entirely organic.

Snack With Lactation Treats

To be fair, it’s all a matter of preference, but some moms might like snacking more than drinking. Lactation cookies are a healthy alternative, and most of them are entirely organic and plant-based, jam-packed with vitamins, nutrients, and galactagogues. They also don’t pose any serious concerns, especially if you’re worried about over-production. So regardless of whether you’re struggling with milk production or not, here are some yummy lactation cookies to try:

1. Mommy Knows Best Lactation Cookie Mix

If you like baking and find the whole process relaxing, a lactation cookie mix is a great option. It’s super quick and easy to make and not too complicated because it comes right out of the box, ready to bake. The Mommy Knows Best cookie mix has the same ingredients as the standard chocolate chip cookies but has healthier ingredients, such as brewer’s yeast, flaxseed, oats, and blessed thistle.

2. UpSpring Milkflow Lactation Cookies

UpSpring is a trusted brand for several lactation products and is recommended by several lactation consultations, so their cookies alone can pretty much tell you how effective they are in increasing milk supply. Moreover, all of its ingredients are proven to promote lactation, such as fenugreek and blessed thistle.

3. Majka Lactation Bites

Majka’s rolled oat balls are 100% organic and plant-based and contain no additives or added calories. Its primary ingredients are organic oats and flaxseed, both of which provide healthy fiber. Amazingly, they also include fenugreek and fennel seeds.

4. Nourisher Wholesome Lactation Cookies

These cookies are loaded with whole-grain rolled oats, B vitamins, coconut oil, flax seeds, chia seeds, and hemp seeds, making a high-quality product that tastes delicious and is 100% organic. Rolled oats boost energy, the flax and chia seeds boost milk supply production and postpartum healing. In addition, coconut oil increases the lauric and capric acids in breast milk, providing more antimicrobial protection for nursing infants.

5. Cafe Baby Lactation Cookies

Cafe Baby makes oatmeal chocolate chip cookies fortified with brewer’s yeast and organic flaxseed meal to promote breast milk supply. There are no nuts, soy ingredients, or preservatives used, and it provides iron, fiber, amino acids, and whole grains. If you buy a pack, you’re pretty much ensured that you’re buying from a batch that was baked that same day, ensuring freshness. It’s also a great indication that lactation consultants have recommended these cookies.

6. Mrs. Patel’s Lactation Treats

These 100% preservative-free bites come in the most decadent flavors: dark chocolate, salted caramel, and peanut butter. There are also vegan and gluten-free options to accommodate every mom’s diet. In addition, the treats contain fenugreek as well as Ayurvedic herbs to enhance milk production. Moms swear by these because of the range of flavors and the amount of love poured in treats: each batch is handcrafted and made fresh in small batches every day.

7. Freshly Moms Sesame Brittle

This is for the moms who like to snack but don’t have much of a sweet tooth. The treats are made with 100% organic ingredients and don’t include any refined sugar, oil, or butter. Instead, it’s made with highly beneficial ingredients for postpartum recoveries, such as pecans, almonds, and flaxseed.

8. Boobie Bar Lactation Bar

The Boobie Bar is the first lactation bar that came out in 2011 and is by far the standard in lactation treats because a board of certified lactation consultants created it. It originally comes in a blueberry coconut flavor and avoids allergens like soy, corn, and dairy. Not to mention, it qualifies as a vegan snack and is a rich source of fiber.

9. Boobie Bark

This one is for the unconventional pick. Lactation cookies are already pretty healthy options, but Boobie Bark pushes it even further by having 20% less sugar than leading lactation cookie brands. In addition, five superfoods power it: oats, flaxseed, moringa, cinnamon, and turmeric, and are allergen-free, gluten-free, dairy-free, and soy-free, making it completely organic and vegan.

Brew Lactation Teas

One simple and effective way to increase milk supply is drinking lactation tea. Some powerful herbs such as alfalfa, fennel, fenugreek, milk thistle, and goat’s rue have been identified as having high lactogenic properties. Teas combine these different herbs to provide hydration and stimulate breast milk production. Fennel, for example, increases levels of prolactin and largely contributes to infant weight gain. At the same time, fenugreek helps boost milk production, especially if the milk supply is dwindling due to stress, fatigue, and mood changes.

However, it should be noted that it’s imperative to speak with your doctor first before including any teas in your diet. While several studies support the effects of these herbs, the positive results come from small and regulated amounts. Unfortunately, the Food and Drug Association does not regulate supplements, medicinal teas, and herbs, so there are no exact recommendations for an amount that’s safe for consumption, and some of them may interact with certain medications.

These galactagogues, however, have been recommended by generations upon generations of breastfeeding mothers. If they’ve worked for that long, then it’s worth a try to see if they can help you address any problems. Here are some of the best breastfeeding teas:

1. Traditional Medicinals Mother’s Milk

Mother’s Milk has two strong edges over the competition: its low price and its medicinal-grade and clinically tested herbs. It combines blessed thistle, anise, coriander, fenugreek, and fennel, so it’s perfect for women wanting to cover all the bases and incorporate several galactagogues in their tea. It’s also caffeine-free.

2. Herb Lore Organic Nursing Tea

If you’re particularly concerned about potential toxins or chemicals in tea bags, then you’ll appreciate Herb Lore’s loose leaves. That way, you can control the amount you want to intake. Its main herb is moringa, which has an excellent reputation for improving all sorts of health problems, such as arthritis, kidney stones, ulcers, and diabetes. It’s loaded with vitamins and amino acids and also doubles as a great galactagogue. Nursing mothers swear by moringa leaves because it replenishes lost nutrients during the pregnancy.

3. Earth Mama Angel Baby Lactation Tea

This is another excellent option if you’re looking for teas with a wide assortment of herbs. Earth Mama contains fennel, fenugreek, milk thistle, anise, and caraway. It’s a sure way to make sure you’re getting everything organic without worrying if the ingredients haven’t been genetically tampered with. The tea was initially formulated by a nurse herbalist, which works well in its favor.

4. Legendary Milk Tea-Tas

Some lactation teas err on the side of caution and value contraindications of the effects of popular ingredients such as fenugreek. While hailed as one of the best galactagogues and while it is considered safe in small amounts, some providers do not recommend consuming fenugreek while nursing because of possible allergic reactions and common side effects observed in studies: stomach issues, diarrhea, and causing your sweat, breastmilk, and urine to smell like syrup, which may mask any severe illnesses.

Tea-Tas is fenugreek free and instead uses ixbut, a less-known galactagogue popular among Mayan women, to stimulate and increase breast milk flow.

5. DavidsTea Organic Baby’s Little Helper

Some people like a fresh citrus aroma in their tea to help them relax. DavidsTea incorporates fresh lemon balm for its added calming benefits in improving mood and cognitive performance, which sounds great for the tired mom. Its ingredients are mostly fennel and fenugreek and come in both pre-packaged sachets and loose leaves.

6. Pink Stork Lactation Herbal Mint Nursing Support Tea

Pink Stork is a leading brand in lactation products, and lactation tea is a popular choice among new moms. The loose leaf tea is stored in biodegradable loose leaf sachets and is 100% organic, gluten-free, vegan, and kosher. In addition, a lot of users appreciate the taste, which is a unique blend of vanilla and spearmint.

Other than their high-quality products, there are several reasons why you should support their brand: the company is women-owned and is entirely built on women’s health struggles as well as environmental advocacies.

Takeaway

Breastfeeding is one of the most wonderful and eye-opening experiences, but all moms will agree that it’s no walk in the park. There are already many problems associated with breastfeeding as it is, and having a low milk supply is a primary concern. Many moms suffer from low milk supply because of fatigue, stress, medical conditions, and current medications. Luckily, there are several ways to initiate, improve, and maintain the milk supply.

Lactation products like drink mixes, cookies, bars, and teas are specially made to help the new mom with the milk-making process. The key is to look for healthy ingredients, avoid preservatives, go organic and plant-based, and prioritize galactagogues. By investing in these, the breastfeeding experience will be much easier, and soon enough, both you and your baby will be happier and healthier.

New to breastfeeding? Read ”Top Lactation Products: A Guide For Breastfeeding Moms” to learn more.