5 Steps to Ensure A Healthy Milk Supply Before Baby Arrives

5 Steps to Ensure A Healthy Milk Supply Before Baby Arrives

There are many steps you can take while still pregnant to help your body create lots of colostrom right away, and keep on making a healthy milk supply soon after birth. Ensuring a healthy milk supply once baby arrives is really important for most mamas, especially if you’ve struggled with breastfeeding in the past. If this is your first baby, breastfeeding can seem even more overwhelming. There are some simple, straight forward steps you can take now, that will encourage a healthy milk supply when baby arrives.

Can your milk come in before birth?

No, not really. Technically, the hormone levels won’t allow your breasts to start creating breast milk if you are still pregnant. Estrogen levels are really high during pregnancy, and then they drop very low while breastfeeding. This allows for higher levels of other hormones and chemicals that signal lactation, which can’t really happen during pregnancy.

Here are 5 steps you can take to safely encourage your body to produce milk right away:

Start eating a lower-sugar diet:

Focusing on quality, high protein and healthy fats is really important towards the later stages of pregnancy. This helps with the extra weight gain, and it also will keep your estrogen levels from getting too high.

Sugar not only provides major highs and lows in mood and energy, it can also disrupt one of the most powerful hormones in the body: insulin. And insulin is closely connected to all of the other hormones in your body, including estrogen and testosterone.

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Of course, the last few weeks or even months of pregnancy sometimes bring the worst cravings, fighting those cravings with healthy foods is essential to your hormone balance, and thus your ability to produce breast milk. Milk production is all about hormone and chemical balance in your body. If you are eating foods that throw things out of wack, your body is going to have to work harder to perform as it should. Our protein powder, Milk Dust, is an awesome protein powder for pregnancy as well because of the essential nutrients, sweet taste and protein. Pregnancy smoothies are an amazing way to help combat these sugar cravings and prepare for breast feeding.

Start using lactation herbs:

Lactation herbs have been studied both with science and anecdotally. This means that there are a few studies proving they can increase milk supply, as well as hundreds of years of use in lactation with women all over the world. It can be said that a women knows her body better than science, so here at Milk Dust we try to combine the two. We chose specific lactation herbs that have been shown to increase milk supply, as well as used for many years to support lactating women.

The herbs that have been shown to help increase milk supply are:

  • Fenugreek
  • Fennel Seed
  • Milk Thistle
  • Red Raspberry Leaf
  • Brewer’s Yeast
  • Oatmeal
  • Reishi Mushroom
  • Flax seeds
  • Pumpkin seeds

There are many ways to start consuming these herbs during the end of pregnancy. Of course, you need to check with your doctor for approval to ensure you don’t have any risk of preterm labor. Some of these herbs, like Red Raspberry have been known to help increase the strength and health of the uterus for birth, which is another BONUS. Milk Dust of course has most of these on the list, in a unique blend that has been working really well for many mamas.

Remember that each person is unique and reacts differently to herbs, nutrients and ingredients, but in general, our product has been proven very successful.

There are also numerous teas, pills, powders and drinks on the market with various herb blends shown to help improve milk supply. Most of them work well for most moms, but the key is to find something you like and will stick to. Finding a good product now, to help when baby arrives is a great idea.

Increase Iron Levels:

Many pregnant mamas are low in iron during pregnancy. It is fairly normal, but can be fixed with some natural, plant-sources of iron that are amazing for health. Chlorella and Spirulina are two powerhouse foods that also carry loads of iron. In addition they are full of color, which means very nutrient-dense with antioxidants. Many mamas struggle with eating enough red meat or spinach, so taking a liquid chloryphyll, or drinking our Milk Dust offers a big boost in iron. Iron levels have been linked to a healthy milk supply, and support your body in healing and producing milk post birth. Brewer’s yeast is also high in iron, along with spinach, both of which are in Milk Dust.

Lower Sodium Intake:

Keep a watch on your salt intake, when water retention is particularly high during pregnancy. Throwing your electrolytes off can affect your milk supply as well. Make sure the salt you do eat is sea salt, and try to avoid eating a ton of salty foods. This will help your body let go of extra water and keep your electrolytes and minerals like magnesium and potassium in check. Be aware that many canned foods, deli meats and fast foods have a TON of salt added to them for flavor.

The minerals sodium, potassium, bicarbonate, calcium, phosphates and chloride work as electrolytes in the human body. They are present in all bodily fluid in a specific concentration; this concentration is important to maintain since it is the level at which the minerals work with the fluid to carry out bodily functions, such as oxygen transport through the body, that are essential for survival. When a person sweats, urinates, has a bowel movement or excretes breast milk, some of these minerals are lost. Replacing these electrolytes can easily come from a healthy diet.

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Start Pumping:

This is only to be done if you are cleared by your doctor, but a great way to stimulate your milk production as well as labor. You must ensure you are ready for baby to arrive and labor to begin before taking this step. If you are, this is an awesome way to get your body ready to product breast milk. The stimulation can often times put a pregnant mama into labor because it signals the increase of oxytocin, which starts labor as well as playing a role in producing breast milk. Pumping tells your body it is time to start producing milk, even before labor has begun. If this is combined with the other steps we suggest, then your breast milk should come in healthy and strong with the birth of your new baby. This is of course assuming there are no hidden issues.

The first few days of breastfeeding are really important for baby’s growth and development.

Doctors anticipate a weight drop, but the least amount of weight lost the better. Nurse as much as you can, and never hesitate to ask a lactation consultant for help if your baby is struggling to latch. Remember, we are here to support your nutrition needs, so feel free to give our product a try at 10% off with code LACTATION.

Key Nutritional Requirements For A Healthy Pregnancy and Lactation

Key Nutritional Requirements For A Healthy Pregnancy and Lactation

Maternal nutrition requirements increase and change throughout pregnancy and lactation, and there are key nutritional requirements mothers need to have a healthy pregnancy and lactation experience. To encourage education around the topic of micro and macro nutrients during pregnancy and lactation, we’ve got a lot of nutritional advice for new mommies to go over in this post. To make is simpler for easier reading, we are also creating an Ebook for all new mommies to keep and refer too.

pdf key nutritional needs for pregnancy and lactation

Supporting maternal nutritional requirements both during pregnancy and lactation is our number one goal, so we thought we’d answer an important question:

nutritional needs during pregnancy

What is nutrition for pregnancy and lactation?

Nutrition for pregnancy and lactation simply means the necessary micro and macro nutrients for mothers to support a growing baby and lactation. There are increased nutritional needs during both pregnancy and lactation, that if not addressed, can cause issues with baby’s development and low milk supply. Nutrition during pregnancy and lactation consists of:

  • Essential macro nutrients including carbohydrates, proteins and fats
  • Essential micro nutrients including vitamins, minerals, phytonutrients, antioxidants and more
  • Essential hydration from water and electrolytes
  • A healthy diet that meets the nutritional needs including these macro and micro nutrients

What are the key nutritional requirements for pregnancy?

key nutritional needs during pregnancy and lactation

During pregnancy, there are key nutritional requirements that are increased, which is why prenatal vitamins and healthy diet are so important. Here are the key nutritional requirements every pregnant mother needs to be aware of:

  • Folate 600–800 micrograms
  • Calcium: 1200 milligrams
  • Iron: 27 milligrams ‘
  • Protein 75-100 grams
  • Vitamins B6 1.9 mg/day 
  • Vitamin B12 2.6 μg/day
  • Vitamin D
  • 300 calories in the 2nd and 3rd trimester

These are the key nutritional requirements during pregnancy, but not the only nutritional requirements pregnant mothers should be aware of.

A prenatal vitamin will help cover all your basis when it comes to getting adequate amounts of all the key nutrients, but diet is really important for consuming fresh, real nutrients.

What to eat during pregnancy to meet the nutritional needs:

Edamame, Lentils + Asparagus for Folate:

Folate is essential for baby’s development, especially in the first trimester. Folate is not to be confused with folic acid, which is the synthetic form. Milk Dust is an awesome supplement for pregnant mamas because it offers L-methylfolate, rather than synthetic folic acid. This is the live version that is easier to absorb, and better for many women with the 5-MTHF gene mutation. Adding some lentil soup, cooked edamame and roasted aparagus to your pregnancy diet can help ensure you are consuming real food sources of folate to supplement your prenatal vitamin.

Chia Seeds, Yogurt + Salmon for Calcium:

Calcium plays an important role for baby’s development, especially during the last trimester as it is transferred directly to growing baby. Rather than focusing on a supplement to do all the work, try adding chia seed puddings to your daily routine, salmon once a week for dinner and left overs and yogurt parfaits for breakfast or dessert. Milk Dust also has chia seeds, pumpkin seeds and flax seeds as a part of our protein blend, to help fill your diet with the super-food benefits of these seeds.

Spinach, Shellfish + Legumes for Iron:

Iron levels are significantly increased during pregnancy, and many new mothers can be diagnosed with anemia because of low iron intake. Adding spinach to your Milk Dust smoothies is an easy and quick way to consume more spinach every day, as well as adding more beans like lentils, chickpeas and peas to your salads can help if you aren’t a big meat eater. Of course red meat is a great source as well, and adding some steak and beans to your salad is an awesome way to eat a very nutritious meal.

More Beans and Chicken for Vitamin B6 and B12:

Beans are nutritional powerhouses, and easy to add to many dishes. Beans with cauliflower rice and roasted chicken is a great meal option for a healthy, satisfying dinner full of B vitamins both you and baby need. Scrambled eggs with beans, peppers and salsa is also a great way to start your day if you want to consume more B vitamins, and Milk Dust of course has added vitamin B12.

Egg Yolks for Vitamin D:

Scramble up all the eggs, not just the whites to get the additional benefits of vitamin D. Of course the sunshine is another awesome way, and sometimes the best way to get your vitamin D intake, but isn’t always realistic. If you struggle with having the time to scramble up and cook eggs in the morning, try baking omelet/egg cups and storing them to quickly grab for snacks and breakfast. Hard-boiled eggs are also great on top of salads or for quick and easy snacks.

There you have some healthy foods to eat while pregnant, which will encourage meeting the important nutritional needs and support supplementation with a prenatal vitamin. But what happens after baby comes? How do nutritional needs change?

Nutritional needs during lactation, different from pregnancy:

nutritional needs during lactation

Once baby arrives, and breastfeeding begins, postpartum nutritional needs change and adapt from pregnancy. Many of the key nutritional requirements during pregnancy are still important for postpartum. There are also additional nutritional needs breastfeeding mothers need to meet.

Key nutritional requirements for lactation and postpartum:

  • Increased caloric demands around 500 calories
  • Vitamin C 115 mg/day
  • Chromium 44 μg/day (AI) 
  • Magnesium 360 mg/day 
  • Zinc 13 mg/day

Increased caloric intake around 500 calories for lactation:

One of the main nutritional requirements during lactation is the increased need for calories. Many of these extra calories can come from stored nutrition, or body fat. This is the purpose of stored fat and nutrients during pregnancy, so many mothers don’t need to compensate for the caloric demands to produce a healthy milk supply. But, if a healthy diet while breastfeeding doesn’t offer essential nutrients, the body can not function properly during this process. If nutritional needs are not met, then the body may want to slow down milk production and hold on to stored fat. This is why we created Milk Dust as a product to support the nutritional needs by offering very nutrient-dense calories, with important nutrients to support healthy lactation. Increasing caloric intake isn’t always necessary, but caloric needs are increased during lactation.

Increased Vitamin C requirements:

Vitamin C is a water-soluble vitamin, meaning it passes through breast milk to baby. Baby’s intake of vitamin C is dependent upon the mother’s intake, so ensuring a healthy diet full of colorful fruits and veggies can dramatically increase the amount of vitamin C available for baby.

Chromium Needs Increased:

Chromium is essential for blood glucose control both during pregnancy and postpartum. Breastfeeding mothers need this essential mineral for proper functioning as new mommies transition from pregnancy to lactation.

After delivery, glucose tolerance generally reverts to normal, but women are at a heightened risk of developing type 2 diabetes (124). In fact, a recent systematic review and meta-analysis found that the risk of developing type 2 diabetes in women diagnosed with gestational diabetes is more than 7-fold higher than women not diagnosed with gestational diabetes


Adding broccoli and turkey to your diet postpartum can help increase your chromium intake, as well as making smoothies with Milk Dust because of the added chromium in our formula.

Increased Magnesium Needs:

Magnesium is an important mineral found in meats, grains, vegetables and beans. Often times new mothers aren’t getting enough magnesium. Magnesium is particlularly important during lactation because it plays a significant role in hydration, muscle relaxation, energy production and crucially, the deactivation of adrenaline.

Adrenaline is a stress hormone, which can interfere with the production and let down of milk. Because of that, keeping stress levels low is really important for breastfeeding.


Increased Zinc Needs for healthy lactation:

During lactation, mothers can actually absorb more zinc to help fill the increased needs for mother and baby. Zinc also plays a role in helping mothers heal after birth.

The requirements for zinc during lactation are greater than those during pregnancy, especially during the early weeks postpartum. Therefore, lactation poses a significant threat to maternal zinc homeostasis, particularly in populations with chronically low dietary zinc intakes


Pumpkin seeds are great sources of zinc, in addition to meat, beans, seeds and nuts. Adding these to your daily diet is really important to increasing your zinc intake during lactation, as well as using our lactation protein powder made with pumpkin seeds, chia seeds and flax seeds to help with zinc needs!

Remember, your nutrition during pregnancy and lactation should not be left overs. You deserve high-quality, nutrient dense foods to support the miracle of pregnancy and lactation.

Top Foods To Meet Nutritional Needs For Pregnancy And Lactation:

nutritional requirements for lactation

As you can see from the post, there are some repeated food suggestions to help you get enough nutrients, both macro and micro in your diet to meet the nutritional demands. Here is the list of those top foods we mentioned:

  • Legumes: lentils, chickpeas, black beans, edamame
  • Salmon
  • Meat
  • Eggs
  • Yogurt
  • Chia Seeds
  • Pumpkin Seeds
  • Nuts
  • Chicken + Turkey
  • Spinach

How Milk Dust supports nutritional needs during lactation:

Milk Dust is an awesome solution for new mommies to nourish their bodies postpartum. It is full of protein, micro nutrients, minerals and tastes great! It blends really well with fruits and veggies, and we have a free lactation recipe book that helps guide you on what to blend it with. Milk Dust is easy, simple and no clean up, making it a perfect solution for new mommies to get the nutrition they need during lactation.

New mother’s need to understand their key nutritional needs during pregnancy and lactation for optimal health and functioning.

Try reading: Should You Be Taking Supplements While Breastfeeding?