By The SABI
Exclusive breastfeeding is often described as “natural,” but that doesn’t mean it is effortless. For six months, a mother’s body becomes the sole source of hydration, calories, antibodies, and hormones her baby receives. Each feed requires her body to mobilise nutrients, regulate hormones, and sustain energy output equivalent to running a marathon, but without the medals or applause.
What gets less attention in this conversation is the mother herself. While exclusive breastfeeding supports the baby’s immune system and lowers long-term risks of obesity, infections, and even some cancers, it also places intense demands on maternal physiology. Without replenishment, mothers are left depleted of micronutrients, minerals, energy, and resilience.
Supporting exclusive breastfeeding isn’t just about encouraging women to continue; it’s about making sure their bodies are nourished enough to thrive while doing it.
The Energy and Nutrient Cost of Exclusive Breastfeeding
Producing breastmilk requires an additional 400–500 calories per day, yet many women underestimate this demand. Milk is not just water and fat, it contains proteins, immune factors, vitamins, and minerals, all of which are drawn from maternal stores if not replenished through diet.
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Iron and zinc are mobilised into milk, leaving mothers vulnerable to anaemia or low energy.
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Calcium is diverted to milk, and bone density can temporarily decrease during lactation.
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Vitamin A and D levels influence the quality of milk and, in turn, infant immunity.
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B vitamins (especially B12 and folate) are essential for milk composition and maternal neurological stability.
Without conscious replenishment, many mothers describe feeling “hollowed out” or constantly fatigued during exclusive breastfeeding, a reflection of how resource-intensive it really is.
Hormonal Shifts: More Than Just Milk
Exclusive breastfeeding keeps prolactin levels high to sustain supply, and oxytocin pulses repeatedly to trigger let-down. While beneficial for bonding, these repeated hormonal surges can suppress ovulation (the basis of lactational amenorrhea) and alter cortisol dynamics.
The result? Some mothers experience mood volatility, increased sensitivity to stress, or even worsening postpartum depletion. Nutrient support, especially adaptogens and minerals, helps buffer these fluctuations, protecting the body as it continues to prioritise the baby.
Hydration: The Most Overlooked Galactagogue
Breastmilk is ~87% water. Even mild dehydration reduces plasma volume, which can make milk production feel harder and worsen fatigue. Exclusive breastfeeding mothers should aim for 2.5–3 litres of fluid daily, ideally through a mix of water, broths, and herbal infusions that deliver both hydration and active compounds.
This is why we created The Breastfeeding Herbata: not just to “boost supply,” but to combine hydration with galactagogue herbs (fennel, moringa, nettle) and calming adaptogens like tulsi. It replenishes micronutrients while supporting the nervous system, because no amount of water alone can address the depth of maternal depletion.
Rebuilding the Body: Nutrients Mothers Need Most
Exclusive breastfeeding is an extraordinary biological feat, but it shouldn’t come at the expense of the mother’s long-term health. The most critical nutrients to replenish include:
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Iron & folate → prevent anaemia, support energy.
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Calcium & magnesium → protect bone density and soothe the nervous system.
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Omega-3s (DHA, EPA) → essential for infant brain development and maternal mood stability.
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Vitamin D → strengthens immune function and skeletal health for both mother and child.
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Protein → provides amino acids for milk synthesis and tissue repair.
A balanced diet helps, but supplementation and herbal support often make the difference between “getting by” and truly thriving.
The Role of Ritual and Recovery
Exclusive breastfeeding is relentless: 8–12 feeds per day, night waking, cluster feeding. It is easy for a mother to feel like her body is no longer her own. Daily rituals, The Active Nutrient Serum pressed into tired skin, a cup of nourishing tea between feeds, a mindful five minutes of breathing are recalibrations.
Our Mama Recover Herbata replenishes with iron-rich botanicals for mothers regaining strength after birth, while our hormone-safe Prebiotic Cream helps repair sensitive postpartum skin without endocrine disruptors. Caring for the body inside and out sends the same message: the mother’s health matters too.
Rethinking Exclusive Breastfeeding Support
Exclusive breastfeeding is celebrated as the gold standard for infant nutrition, but the mother’s body is the hidden cost centre. Every ounce of milk carries calories, minerals, and micronutrients from her reserves. Without intentional replenishment, those reserves run dry.
Supporting exclusive breastfeeding means moving beyond slogans and into action: providing mothers with nutrient-rich foods, safe skincare, restorative rituals, and herbal infusions that both nourish and calm. It means giving back to the body that is giving everything.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
References
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Butte NF, King JC. Energy requirements during pregnancy and lactation. Am J Clin Nutr. 2005.
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Stuebe AM. The risks and benefits of infant feeding practices for women and their children. J Perinatol. 2009.
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Othman A, et al. Fennel and lactation outcomes. Phytother Res. 2018.
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Estrella MCP, et al. Moringa and milk production. Philipp J Pediatr. 2000.
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Cohen MM, et al. Tulsi as an adaptogen. J Ayurveda Integr Med. 2014.
