Lactation smoothies are a great way for breastfeeding moms to increase milk supply. They typically contain ingredients like oats, brewer’s yeast, flaxseed, and lactation-boosting herbs. Drinking lactation smoothies provides nutrients that support breast milk production. However, it’s important not to overdo it on lactation smoothies. Drinking too many can lead to an oversupply of breast milk. So how often should you drink a lactation smoothie? Here’s a quick overview:
- 1 lactation smoothie per day is a good starting point
- Monitor milk supply and adjust frequency as needed
- Aim for no more than 3 lactation smoothies per day
- Avoid drinking a smoothie before bedtime
The ideal frequency depends on each mom’s individual needs and response. Pay attention to cues from your body and baby. Adjust the amount of smoothies accordingly to maintain adequate milk supply.
How lactation smoothies boost milk supply
Lactation smoothies work by providing key ingredients that support breast milk production. Here’s how the main components help increase milk supply:
Oats
Oats are rich in iron, fiber and zinc. The minerals support breastfeeding while the fiber aids digestion. Oats also contain phytic acid that optimizes mom’s mineral absorption. Having sufficient iron intake prevents anemia and fatigue. Oats’ digestive benefits also ensure moms are absorbing nutrients properly.
Brewer’s yeast
Brewer’s yeast is a top lactation booster. It’s high in B vitamins, protein and minerals like selenium, zinc, and iron. Brewer’s yeast has been shown to increase milk supply by optimizing progesterone and prolactin levels. These are key hormones for milk production.
Flaxseed
Flaxseed contains omega-3 fatty acids, fiber and lignans. The anti-inflammatory fats support breast and glandular tissue health. Fiber also helps stabilize hormones. Flax lignans balance estrogen levels, which influence prolactin and milk supply.
Fenugreek
Fenugreek is an herb that mimics the hormones required for breastfeeding. It stimulates sweat production to increase breast milk. Fenugreek also enhances prolactin secretion in the body. Higher prolactin levels directly translate to more milk.
Fennel
Like fenugreek, fennel promotes milk flow. Compounds in fennel help relax smooth muscles in the breasts. This allows more efficient milk ejection while nursing. Fennel also increases milk volume by stimulating prolactin.
Blessed thistle
Blessed thistle acts on the pituitary gland to increase prolactin hormone. The spike in prolactin signals the breasts to produce more milk. Blessed thistle also contains vitamin B complex for energy support.
When to drink a lactation smoothie
Timing your lactation smoothies right helps maximize their benefits. Here are some tips on when to drink them:
In the morning
Drinking a smoothie first thing in the morning helps boost prolactin levels after they dip at night. The early prolactin spike primes your breasts for milk production the rest of the day.
Before nursing or pumping
Having a smoothie 30-60 minutes before nursing or pumping allows time for the ingredients to digest. This makes their breast milk boosting effects available right when you need them.
In between feedings
Sipping a smoothie halfway between nursing sessions keeps prolactin levels elevated. The consistent hormones signal your breasts to stay in milk production mode.
Avoid before bed
Some moms find lactation smoothies keep them up if consumed too close to bedtime. Try not to drink them within 2-3 hours of going to sleep.
Signs it’s time to cut back
While lactation smoothies can quickly increase milk supply, it is possible to go overboard. Watch for these signs that it’s time to scale back on smoothies:
Oversupply
Making too much breast milk leads to forceful let-downs, leaks and possible engorgement. Babies may choke or spit up more when oversupplied.
Decreased demand
If baby starts nursing less often or unable to finish feedings, milk supply may exceed their needs.
Sensitivity
Some moms experience oversensitivity or soreness when smoothies boost supply too much.
Changes in baby’s output
More than 6 wet diapers or 4 stools a day in a baby over 6 weeks old can indicate oversupply.
Uncomfortable sensations
Breast fullness, throbbing or tingling are signs your body is producing more milk than it can store.
How much is too much?
There’s no set rule for too many lactation smoothies that applies to all moms. The max tolerable amount depends on your body’s response. However, a good rule of thumb is:
- 1-2 smoothies per day is likely safe for most women
- 3 per day should be the maximum in most cases
- Spacing smoothies throughout the day prevents sudden spikes
- Going over 3 per day risks oversupply and other problems
Of course, speak with your doctor or lactation consultant if you have any concerns. They can provide personalized guidance based on your health, diet and breastfeeding status.
Some moms have a strong milk supply naturally or respond very robustly to lactation foods and herbs. For them 1 smoothie a day or every other day may be sufficient. Listen to your body.
Tips for preventing oversupply
To maximize benefits of lactation smoothies without going overboard, keep these tips in mind:
Introduce smoothies gradually
When first using lactation smoothies, start with just 1-2 per week. Slowly increase to 1 per day if needed. Gradually ramping up allows you to monitor changes.
Avoid other lactation boosters
Don’t take lactation cookies, teas or supplements while also drinking smoothies. Too many milk boosting foods at once can easily trigger excess supply.
Leave out herbs at first
Try starting with just oats, brewer’s yeast, flaxseed and fruits. Add fenugreek, fennel or blessed thistle later if milk needs a bigger boost.
Have smaller smoothies
Instead of large smoothies, consider splitting ingredients into 2 smaller smoothies drank over the day.
Stop other stimulation
Temporary discontinue pumping or nursing on one side if supply is too high. Let the other breast regulate first.
Talk to a professional
Consult a doctor, lactation consultant or naturopath if you have concerns about oversupply or other issues.
Smoothie ingredients to avoid
Some foods are not recommended for lactation smoothies because they may inhibit milk production or cause digestive distress. Ingredients to use sparingly or avoid include:
Soy products
Soy contains plant estrogens that can disrupt hormonal balance and milk supply. Limit soy or avoid it altogether.
Peppermint
While peppermint tastes great, it can lower milk supply by reducing prolactin secretion. Use other mint varieties sparingly.
Licorice root
Licorice negatively affects hormone levels and fluid balance in the body. Skip it in lactation smoothies.
Sage
Sage is a natural drying herb, so it may inhibit breast milk. Avoid using it.
Raw spinach
Raw spinach contains compounds that can bind minerals needed for lactation. Lightly cook spinach instead.
Cruciferous vegetables
Broccoli, cauliflower, cabbage and kale can cause gassiness in some moms. Introduce them slowly.
Sample schedule for drinking smoothies
Wondering how to schedule smoothies into your daily routine? Here’s one sample plan:
Upon waking
Drink a 10-12 oz smoothie within 30 minutes of waking up. Try to finish it at least 15 minutes before nursing or pumping.
Mid-morning
Have a light smoothie or smoothie bowl 2-3 hours after your first feeding of the day. A lower lactose yogurt or milk works well here.
Early afternoon
Sip some smoothie 30-60 minutes prior to your early afternoon nursing or pumping session.
Evening
Consider a smaller 4-6 oz smoothie in the early evening. Have it at least 2 hours before bedtime.
This schedule spaces smoothies over key times to maintain prolactin levels. Adjust the timing and amounts to suit your needs. Taking a day or two off per week from smoothies also helps prevent oversupply.
How long should you drink lactation smoothies?
Many moms use lactation smoothies:
- During the newborn period when establishing milk supply
- When returning to work and pumping breast milk
- For supplementing nursing with occasional bottles
- To boost supply during growth spurts
- For rebuilding milk supply after illness or decreased production
There’s no standard duration for lactation smoothies. It depends on each mother’s individual circumstance. Some moms may only need to use them for a couple weeks. Others benefit from having them for several months while breastfeeding.
If your supply is well established, you can stop daily smoothies and just use them occasionally when needed. Have 1-2 per week for maintenance.
Watch for the signs it’s time to wean off smoothies:
- Baby begins eating more solids and nursing less
- Menstrual period returns
- Breasts feel softer after feedings
- Oversupply symptoms occur
As long as you feel your milk production requires a boost, it’s fine to continue drinking lactation smoothies. Just adjust frequency and amounts as needed along the way.
Lactation smoothie recipes
There are endless combinations of ingredients that can be used to make lactation smoothies. Here are some delicious recipes to try:
Chocolate peanut butter smoothie
- 1 banana
- 2 tbsp peanut butter
- 1 scoop chocolate protein powder
- 1 cup milk of choice
- 1 tsp brewer’s yeast
- 1 tbsp flaxseed
- 2 dates
- 1 tsp fenugreek
- Ice cubes
Pumpkin spice smoothie
- 1/2 cup canned pumpkin
- 1 frozen banana
- 1 cup milk of choice
- 1/4 cup plain yogurt
- 1 tsp fenugreek
- 1 tsp ginger
- 1/4 tsp cinnamon
- 1/4 tsp nutmeg
- 2 pitted dates
- Ice cubes
Blueberry coconut smoothie
- 1 cup blueberries
- 1 banana
- 1/4 cup shredded coconut
- 1 cup coconut milk
- 2 tbsp oats
- 1 tbsp flaxseed
- 1 tsp fennel seeds
- 1 pitted date
- Ice cubes
Green tea lemonade smoothie
- 1 cup brewed green tea, chilled
- 1 banana
- Juice from 1 lemon
- 1 cup Greek yogurt
- 2 tbsp oats
- 1 tbsp brewer’s yeast
- 1 tsp fennel seeds
- 1 tbsp honey
- Ice cubes
Chia seed strawberry smoothie
- 1 cup almond milk
- 1 cup frozen strawberries
- 1 banana
- 2 tbsp chia seeds
- 1 scoop vanilla protein powder
- 1 tsp fenugreek
- 1 tbsp flaxseed
- 1 tbsp maple syrup
- Ice cubes
The bottom line
Lactation smoothies can be a tasty way to help boost your breast milk supply. One smoothie per day is a good place to start. Pay attention to your body and baby’s cues to find the right balance. Avoid going over 3 smoothies per day to prevent oversupply issues. Speak with a lactation consultant if you have any concerns when using smoothies. With the right approach, smoothies can support your breastfeeding journey.