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Breast milk is the ideal and complete source of nutrition for your infant. But many breastfeeding mothers may have concerns about the amount of breast milk they produce.

They may also wonder if their milk contains enough of the nutrients their baby needs for healthy growth and development. Fortunately, there are various vitamins, supplements, and teas that are safe and effective in supporting lactation.

Consulting with your doctor before introducing any new vitamins or supplements into your diet is always a good idea. Read on to learn more about at-home remedies to increase breast milk supply and teas for lactation.

What Vitamins Help Breast Milk Production?

Your breast milk contains everything your baby needs to develop and grow. A well-balanced diet is the only thing required to produce nutrient-dense breast milk for your baby.

It also offers the benefit of supporting a healthy milk supply. These nutrients are the most essential for your baby:

Choline

You can find choline in:

• Broccoli.
• Brussels sprouts.
• Cauliflower.
• Certain beans, nuts, seeds, and whole grains.
• Dairy products.
• Eggs.
• Fish.
• Meat.
• Poultry.

Iodine

You can find iodine in:

• Dairy products.
• Eggs.
• Fish.
• Seaweed such as kelp, nori, kombu, and wakame.

Iron

You can find iodine in:

• Beans.
• Fortified grain products like breakfast cereals and bread.
• Lean meat.
• Nuts.
• Seafood.
• Vegetables.

Omega-3 fatty acids

You can find omega-3 fatty acids in:

• Fish.
• Fortified eggs, yogurt, juices, milk, and soy beverages.
• Meat (beef specifically).
• Plant oils like flaxseed, soybean, and canola oils.

Vitamin B12

You can find vitamin B12 in:

• Dairy products.
• Eggs.
• Fish.
• Fortified grain products like breakfast cereals and bread.
• Meat.
• Poultry.

Zinc

You can find zinc in:

• Certain beans, nuts, and whole grains.
• Dairy products.
• Eggs.
• Fish.
• Fortified grain products like breakfast cereals and bread.
• Meat.
• Seafood.

Other Dietary Considerations While Breastfeeding

Eating a well-balanced diet is a great way to support lactation, but there are some considerations to keep in mind. If you eat a vegan or vegetarian diet while breastfeeding, your baby might be at risk of vitamin B12 or iron deficiency.

You can take dietary supplements to ensure you get enough of these vitamins and minerals. Always discuss with your doctor how to safely take dietary supplements.

Avoid eating fish with high mercury levels, like king mackerel and swordfish. Mercury can harm your baby’s brain and nervous system. Fish with lower mercury levels, like tilapia and trout, are fine in small amounts.

Also consider avoiding caffeine from coffee, tea, and chocolate. Some of the caffeine you consume can end up in your breast milk, making it harder for your baby to sleep.

What Supplements Can Support Lactation?

You may have concerns that you’re not making enough milk to feed your baby. There are many reasons why you may have a milk supply issue that you should discuss with your doctor. But there are supplements that can aid in milk production.

The term for supplements that boost breast milk supply is galactagogues. You can take dietary supplements that contain galactagogues, but consuming galactagogues in their herbal form is more common. Some of these herbal supplements include:

• Alfalfa
• Anise
• Blessed thistle
• Caraway
• Fennel
• Fenugreek
• Goat’s rue
• Marshmallow root
• Milk thistle

This is not a comprehensive list, and there are many other herbs that are galactagogues. Thorough research does not exist for all galactagogues, so talking to your doctor before introducing any herbal supplements into your diet is important. Different herbs will have different side effects.

Teas for Lactation

There is a variety of teas for lactation that are available for purchase and specifically designed for breastfeeding mothers. Almost every lactation tea on the market contains the following:

• Anise
• Blessed thistle
• Fennel
• Fenugreek

Fenugreek is the galactagogue nursing mothers use most widely. However, mixing galactagogues is generally safe and more effective than using them on their own. Not all galactagogues work the same, but those mentioned above work by increasing prolactin levels — the hormone responsible for lactation.

Home remedies to increase breast milk

Although you can buy teas for lactation online or in a store, you can also make them yourself at home. You can find most herbal supplements in your local grocery stores.

Making lactation tea at home only requires boiling water and your choice of herbs. This makes it a better possible option for mothers who want to avoid preservatives or additives.

To learn more about increasing breast milk supply and other ways to support lactation, speak with your doctor or one of our UPMC Magee-Womens Hospital lactation specialists by calling 412-641-1121.