Nutrients for breast milk production

Nutrients for breast milk production

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    Breastfeeding is an important part of both the newborn and the mother’s life. Breast milk is able to provide complete nutritional support for the development and growth of the baby. The production of milk is regulated in the brain, and in particular, pituitary gland-derived hormones such as oxytocin and prolactin, and the hypothalamus.

    The focus of the mother’s nutrition levels during breastfeeding are specific to the increased demand for essential nutrients and calories. Nutrition during breastfeeding should focus on sustaining the production of milk to a high-quality consistency and sufficient volume. An under or unbalanced nutritional intake of the mother will directly affect the milk production and the quality of nutrients the infant receives. On average, a breastfeeding mother can expend up to 500kcal per day just through infant feeding and milk production, depending on factors such age, BMI and activity level. Based on these factors, individualised caloric intake should be taken into consideration.

    It is important to note that in some cases, breastfeeding is not possible for the mother and the child and that is okay. There should not be any judgement or discrimination towards mothers that are unable to breastfeed and supplementation with infant milk formula remains an option in this case. Supplementation with infant milk formula may also be required in low birth weight or preterm infants.

    The Australian Dietary Guidelines recommend choosing foods from the Five Food Groups (vegetables and legumes, fruit, whole grains, lean protein sources, dairy and/or alternatives), ensuring sufficient water intake and to limit discretionary foods and drinks that are high in saturated fat, added sugars and salt. Both mother and baby require extra nutrients, and steady weight gain throughout pregnancy is normal and important, however it is important to not gain too much weight which may increase the risk of developing conditions such as gestational diabetes.

    You can eat well by:

    • Enjoying a variety of fruits and vegetables of different types and colours.
    • Increasing your grain consumption to 8–8½ serves a day – mostly wholegrain – in preference to discretionary choices.
    • Choosing foods high in iron, such as lean red meat or tofu, which are important for pregnant women.
    • Making a habit of drinking milk, eating hard cheese and yoghurt, or calcium enriched alternatives. Reduced fat varieties are best.
    • Enjoying a wide variety of vegetables, legumes, fruit and whole grains and drinking plenty of water every day can assist with constipation – a common occurrence during pregnancy.

    Pregnant women should avoid:

    • Foods which may contain listeria bacteria like soft cheeses (brie, camembert, ricotta, feta and blue cheese), sandwich meats, bean sprouts, pre-prepared salads and pâté.
    • Raw eggs as they may contain salmonella.
    • Alcohol – not drinking is the safest option.
    • Fish that may contain high levels of mercury – Food Standards Australia New Zealand recommend consuming no more than one serve (100g cooked) per fortnight of shark/flake, marlin or broadbill/swordfish, and no other fish that fortnight, or one serve (100g cooked) per week of orange roughie, (deep sea perch) or catfish and no other fish that week.
    • Foods such as nuts during pregnancy only if they are allergic to the foods themselves – avoiding these foods has no impact on the infant’s risk of developing allergy symptoms.
    With the exception of Vitamins D, K, calcium, fluoride, magnesium and phosphorus, many micronutrient requirements increase during breastfeeding. So it is encouraged for women to continue to supplement with their prenatal vitamin daily. If you have any further questions or queries, please contact your general practitioner or health care professional to decide what is right for you.

    

    References:

    1. Frontiers in Nutrition: Helping Mom help baby: Nutrition based support for mother-infant dyad during lactation -

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7186439/

    2. StatPearls: Breastfeeding -

    https://www.ncbi.nlm.nih.gov/books/NBK534767/

    3. Eat for health Guidelines - Healthy eating for your pregnancy -

    https://www.eatforhealth.gov.au/

    4. The Medical Clinics of North America: Nutritional recommendations in pregnancy and lactation -

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.