Hi, I’m Hilary.
I’ve spent years studying women’s health, hormones, and the intricate ways our bodies work, but nothing prepared me for the emotional toll of struggling with milk supply.
As a holistic nutritionist and product developer, I understood the science—how breastfeeding depends on hormones, hydration, and nourishment. But when it was my body on the line, when I sat there staring at my baby, wondering if I was producing enough, it didn’t matter what I knew.
I felt the same fear so many mothers experience—the doubt, the pressure, the relentless question: What if my body isn’t doing what it’s supposed to?
The truth is, low milk supply isn’t about failure—it’s about understanding what your body needs. And more often than not, the issue isn’t that you can’t produce enough—it’s that something is blocking your body from doing what it was designed to do.
1. Dehydration: The Silent Milk Supply Killer
When we think about milk production, we often focus on foods and supplements—but water is the foundation. Breast milk is nearly 90% water, and if you’re not drinking enough, your body will struggle to keep up.
The problem? New mums are constantly dehydrated. Between sleepless nights, hormonal shifts, and sheer exhaustion, it’s easy to forget to drink. And sometimes, even when we do, it’s not enough—plain water doesn’t replenish minerals lost through breastfeeding.
How to Fix It
✔ Drink more than you think you need. Keep a large bottle near every feeding spot and sip throughout the day.
✔ Choose hydration that works harder for you. A breastfeeding support infusion like The Breastfeeding Herbata does more than hydrate—it replenishes minerals, supports lactation, and encourages relaxation.
✔ Prioritise electrolytes. Coconut water, herbal infusions, and mineral-rich teas are better for replenishment than plain water alone.
2. Stress & Hormonal Imbalance
I’ll never forget the moment my midwife told me, “Milk flow is as much about the mind as it is about the body.” I didn’t believe her at first. But when my let-down slowed every time I felt overwhelmed, I realised how true it was.
Stress floods the body with cortisol and adrenaline, which block the release of oxytocin—the hormone responsible for let-down. No oxytocin, no milk flow.
And the hardest part? The very stress of worrying about milk supply can make the problem worse.
How to Fix It
✔ Create a calm feeding space. Dim the lights, play soft music, and take a few deep breaths before each session.
✔ Incorporate stress-reducing herbs. Holy basil and vervain, found in this postpartum tea for breastfeeding, are natural adaptogens that lower cortisol and support emotional balance.
✔ Ask for help. Stress is heavier when carried alone. Let someone else handle housework, make meals, or just sit with you.
3. Poor Nutrition & Postpartum Depletion
Breastfeeding burns an extra 500+ calories per day, but so many mothers barely have time to eat. We grab whatever is nearby, forget full meals, and end up running on empty.
The problem? Your body needs nutrient-dense foods to support hormone balance, energy levels, and steady milk flow.
How to Fix It
✔ Eat enough (and eat often). Focus on protein, healthy fats, and slow-digesting carbs.
✔ Prioritise lactation-friendly nutrients. Iron, calcium, and B vitamins (found in nettle, moringa, and oat straw) are crucial for postpartum recovery and milk supply—all found in this hormone-balancing breastfeeding infusion.
✔ Keep easy snacks nearby. Nut butters, oat bars, and protein-packed bites are perfect for grabbing between feeds.
4. Lack of Effective Stimulation
Breastfeeding works on supply and demand—if milk isn’t being removed efficiently, your body won’t get the signal to make more.
How to Fix It
✔ Nurse on demand, not on a schedule. The more baby nurses, the more your body responds.
✔ Check for latch and positioning issues. If something feels off, get support from a lactation consultant.
✔ Use gentle breast massage. Warming the breasts and using circular motions before a feed can help encourage let-down.
5. Digestion & Nutrient Absorption Issues
This one surprised me. We talk a lot about what we eat, but not about how well our body absorbs it. Poor gut health—whether from postpartum hormone shifts, stress, or nutritional imbalances—can affect milk supply by limiting nutrient absorption.
How to Fix It
✔ Incorporate digestion-friendly herbs. Cinnamon, cardamom, and fennel (all found in this lactation-boosting herbal tea) support gut health and encourage efficient nutrient absorption.
✔ Prioritise probiotics. Fermented foods like yogurt, kimchi, and kefir help restore gut balance.
✔ Slow down and chew. It sounds simple, but it makes a difference—digestion starts in the mouth.
A Holistic Approach to Milk Supply
If you’re struggling with milk production, know this:
✔ It’s not your fault.
✔ Your body isn’t broken.
✔ You deserve nourishment, too.
Low milk supply isn’t about your body failing you—it’s about finding what’s missing, what needs support, and how to replenish what you give away.
Start small. Drink more. Rest more. Give your body what it needs to do what it was designed to do.
And when you sit down to feed, wrap your hands around a warm cup of milk supply support tea. Let it be a reminder that caring for yourself is just as important as caring for your baby.
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.
