Protein is an essential macronutrient for lactating mothers. Consuming adequate protein is important for milk production and can help increase milk supply. In this article, we’ll examine the research on protein and breastfeeding to answer the question: does eating more protein increase milk supply?
Quick Answers
- Eating enough protein is important for maintaining milk supply, especially in the early weeks and months of breastfeeding.
- Most experts recommend lactating mothers consume at least 15-20% of total calories from protein to support milk production.
- Diets higher in protein (25-30% of calories) may help increase milk volume in some mothers.
- Good protein sources for nursing moms include meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.
- Protein supplements like whey protein powder can also help boost protein intake if needed.
- Staying hydrated and nursing frequently are also key for maintaining and building milk supply.
Why Protein Matters for Milk Supply
Protein is essential for milk production and breast milk contains about 1.2-1.3 grams of protein per 100 ml. The protein in breast milk provides amino acids needed for infants’ growth and development.
To produce adequate milk, lactating mothers need to consume extra protein to support increased demands. Protein is needed to make the milk itself, as well as enzymes, hormones, and other components involved in lactation.
Some key ways protein influences milk supply include:
- Synthesizing milk proteins like casein, whey, and lactalbumin
- Making up structural components of breast tissue and mammary glands
- Supporting prolactin and other hormones involved in lactation
- Providing amino acids to make non-protein parts of breast milk
- Promoting optimal lactation through gene expression and enzyme activity
Getting sufficient protein in the diet is especially important in the early stages of breastfeeding, when milk supply is being established. Even mild protein deficiency can negatively impact milk production.
How Much Protein Do Breastfeeding Moms Need?
The recommended protein intake for lactating women is higher than for non-lactating women. But how much protein nursing mothers need can vary based on factors like:
- Stage of lactation – requirements are higher in the first 6 months postpartum.
- Milk volume – mothers producing more milk need more protein.
- Mother’s body weight – heavier mothers need more total protein.
- Dietary adequacy – those with nutrient-poor diets require more.
- Single vs. tandem nursing – tandem nursing increases needs.
That said, most experts recommend lactating women consume at least 15-20% of their total calories from protein. This equates to around 75-100 grams of protein daily for a 2000 calorie diet.
The table below summarizes general protein recommendations for breastfeeding mothers:
| Stage of Lactation | Recommended Protein Intake |
|---|---|
| First 6 months | At least 15-20% of calories from protein (75-100 g/day for 2000 calories) |
| After 6 months | 12-15% of calories from protein (60-75 g/day for 2000 calories) |
Some lactation experts suggest intakes up to 25-30% of calories from protein to boost milk supply, or 1.5 grams of protein per kg of body weight. However, excessive protein is not necessary or recommended.
Does More Protein Increase Milk Supply?
For mothers looking to increase breast milk production, higher protein diets may help. Some research shows that consuming more protein can increase milk volume:
- In one study, lactating women eating 25% of calories from protein produced around 880 ml milk per day, compared to 780 ml for those consuming 15% protein.
- Another trial found milk volume increased by nearly 100 ml/day for women consuming 1.7 vs. 1.2 grams protein/kg body weight.
- Mothers nursing multiples may require protein intakes at the higher end of recommendations to meet demands.
However, there is a limit to how much protein can boost supply. Intakes over 30% of calories have not been shown to further increase milk production.
Plus, other factors like hydration, nursing frequency, and emptying the breasts play key roles as well. Mothers can optimize milk supply by:
- Drinking to thirst and consuming fluids throughout the day
- Nursing often, at least 8-12 times in 24 hours
- Ensuring baby empties the breast well at each feeding
- Avoiding pacifiers and bottles to maximize stimulation
Without addressing these factors, eating more protein alone is unlikely to have a major impact on supply.
Good Protein Sources for Breastfeeding Moms
To maximize the benefits of protein for milk supply, lactating mothers should focus on high-quality protein sources. Good options include:
- Lean meats: chicken, turkey, lean cuts of beef and pork
- Fish and seafood: salmon, tuna, shrimp, cod, etc.
- Eggs: whole eggs are a great source of complete protein
- Dairy: milk, cheese, yogurt, cottage cheese
- Legumes: lentils, beans, chickpeas, peanuts
- Nuts and seeds: almonds, walnuts, pumpkin seeds
- Soy: tofu, tempeh, edamame
Focusing on lean proteins and incorporating a variety of plant-based options can help nursing mothers meet needs while promoting gut and immune health.
Using Protein Powder to Increase Milk Supply
For some breastfeeding mothers, protein supplements like whey or soy protein powders can help boost intake. Benefits of protein powder include:
- High protein concentration – around 20-25 grams per serving
- Easy digestibility and absorption
- Can be added to foods and drinks for extra protein
- Isolate forms have low lactose and carbs
Whey protein powder may be particularly useful, as it contains high levels of branched chain amino acids thought to enhance milk production. Soy protein offers plant-based protein for vegans and vegetarians.
Nursing mothers can try adding 1-2 scoops of protein powder daily to smoothies, oats, yogurt, soups, and baked goods. This provides an extra 20-50 grams of high-quality protein to help meet needs.
Risks of Excessive Protein Intake
While adequate protein is important for lactating women, excessive intakes can come with risks. Potential downsides of very high protein diets include:
- Dehydration from increased fluid losses
- Gastrointestinal issues like constipation
- Greater calcium excretion, increasing risk of bone loss
- High intake of certain amino acids like leucine that may inhibit lactation
- Reduced carbohydrate and micronutrient intake
- Kidney strain
Aim to meet protein recommendations of 15-25% of calories from high-quality sources. Very high protein diets are unnecessary for milk production and may come with adverse effects.
Other Nutrients That Impact Milk Supply
While protein is key, adequate intake of other nutrients supports lactation as well. Important micronutrients for nursing mothers include:
- Calcium: Needed to produce calcium-rich milk; low intake can reduce supply.
- Vitamin D: Helps the body absorb calcium for milk production.
- Zinc: Involved in hormone pathways that stimulate lactation.
- Vitamin A: Important for mammary gland development and function.
- Iron: Helps deliver oxygen needed for milk synthesis.
Consuming a balanced diet with nutrient-dense foods or a prenatal vitamin can help provide adequate intake of these micronutrients for breastfeeding.
Tips for Increasing Protein Intake While Nursing
Here are some practical tips to help breastfeeding mothers safely meet protein needs:
- Eat 2-3 protein-rich foods with each meal and snack
- Include nutritious sources like Greek yogurt, eggs, nuts, beans, and salmon
- Drink a protein smoothie with milk, yogurt, and protein powder daily
- Have protein bars or jerky on hand for quick snacks
- Add whey protein powder to oats, baked goods, and other foods
- Consume dairy products like milk and cheese
- Eat fish 2-3 times per week
- Include legumes like lentils and chickpeas in soups, salads, and dishes
- Snack on nuts, seeds, and nut butters
- Choose whole food sources over processed meats like deli meats
With a bit of planning, nursing mothers can take in adequate high-quality protein to support milk production and optimize breastfeeding outcomes.
The Bottom Line
Eating adequate protein is crucial for breastfeeding mothers. Most experts recommend lactating women consume at least 15-20% of calories from protein.
Some research shows higher protein intakes around 25-30% of calories may increase milk production. However, other factors like hydration and nursing frequency also influence supply.
Focus on incorporating high-quality protein sources like meats, dairy, eggs, fish, legumes, nuts and seeds. Supplements like whey protein can also boost intake if needed to meet demands.
With a balanced high-protein diet, staying hydrated, and nursing often, mothers can maintain optimal breast milk production.