For many mothers, this process comes with questions, uncertainties, and overwhelming moments. Understanding the essentials: nutrition, milk supply, and managing stress, can help you and your baby thrive.
Your baby’s first superfood
Colostrum is the thick, yellowish milk produced in the first few days after birth. Colostrum is packed with antibodies which help protect against infection and disease. It’s high in protein, vitamins, and minerals, and acts as a natural laxative, helping newborns pass their first stool and lowering the risk of jaundice. Even if breastfeeding feels difficult at first, offering colostrum, by hand expression if needed, gives your baby a vital immune boost and helps set up healthy feeding.
Eating for two
What you eat while breastfeeding matters for your well-being and your baby’s development. A balanced, varied diet supports your health and the quality of your milk. Focus on whole foods: fresh fruit and vegetables, whole grains, lean proteins, nuts, seeds, and healthy fats.
Aim for three main meals and two snacks daily. Don’t skip meals. Your body needs extra energy (about 500 extra calories a day) to produce milk. Include foods rich in:
- Calcium: Dairy, fortified plant milks, leafy greens, almonds, and sesame seeds.
- Iron: Red meat, lentils, legumes and spinach.
- Protein: Eggs, poultry, fish, tofu, legumes, and nuts.
- Healthy fats: Avocado, olive oil, flaxseed, and walnuts.
Navigating the no-go-zone
- Caffeine: Too much can make your baby restless. Try A.Vogel Bambu for a caffeine-free coffee alternative.
- Alcohol: Alcohol should be avoided for as long as you breastfeed.
- Fish high in mercury: Avoid tuna, king mackerel, swordfish and marlin. Limit oily fish to two portions weekly.
- Processed foods: These offer little nutrition, are often packed full of sodium and preservatives and may leave you feeling tired.
Some babies react to spicy or gassy foods (like onions, cabbage, or beans), but most cope well. If you notice a clear link between your diet and your baby’s discomfort, try leaving out the suspected food for a week and watch for changes.
Hydration and breastfeeding
Proper hydration is a cornerstone of successful breastfeeding. You will find yourself feeling thirstier than usual, as your body needs more fluids to keep up with milk production. Most breastfeeding mothers do well with about 2-3 litres of fluid daily. Keep a glass or bottle of water nearby during feeds to help you stay hydrated.
Jungle juice: Your secret weapon
Jungle Juice is a popular homemade drink that supports hydration and energy. Here’s the recipe:
- 1 litre apple or berry juice (preferably no added sugar)
- 2 litres of fresh, filtered water
- 1 sachet Hydrolec electrolyte solution
- 50mL Bio-Strath
- 50mL Schlehen Blackthorn Berry Elixir
- 10 drops of Rescue Remedy
Mix and drink throughout the day, especially during growth spurts or hot weather.
Jungle Juice helps to maintain your electrolyte balance and energy, especially when you’re feeding frequently.
Boosting your reserves
A well-balanced diet is best, but supplements can help fill nutritional gaps or support milk supply.
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Bio-Strath: Bio-Strath contains 61 of the 100 vital nutrients our bodies need daily, in a unique format that is highly absorbable by the human body. Included in these are 11 vitamins, 19 minerals and trace elements, 20 amino acids and unique to Bio-Strath, 11 building substances. Bio-Strath is clinically proven to enhance the absorption of iron by 5 times, which is critical during the first 1000 days of life. |
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Alfalfa Tonic (Natura): A homeopathic nutritional supplement that supports energy levels and vitality. Alfalfa tonic may help boost milk supply. |
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Pegasus Lactation 6c: A homeopathic remedy to aid in the production and quality of breast milk and relieve uncomfortable symptoms experienced while breastfeeding. |
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A.Vogel Multiforce: A.Vogel Multiforce is a multimineral supplement that helps support the body’s pH regulating mechanisms. A.Vogel Multiforce is a source of calcium, magnesium, phosphorus and potassium, citrate and bicarbonate salts.When breastfeeding mothers supplement with A.Vogel Multiforce they help restore and maintain optimal mineral levels and pH regulation. This is especially important when a mother is stressed, dehydrated, or not eating well. Her pH balance can be disrupted, which may affect both the quality and quantity of breast milk. By using A.Vogel Multiforce alongside good hydration, mothers can help stabilise their pH levels, replenish essential minerals, and support the production of more abundant, higher quality milk. This daily support also contributes to a healthier breastfeeding experience for both mother and baby. |
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A.Vogel VegOmega-3: A.Vogel VegOmega-3 capsules are a vegan source of the omega-3 essential fatty acids, docosahexaenoic acid (DHA), alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA). Maternal intake of DHA contributes to the normal development of the eye in breastfed infants. |
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| Iron: Iron is critically important in pregnancy, infancy and early childhood. If iron deficiency is present and not corrected by age 2, the harmful effects are permanent and cannot be reversed with supplementation later on in life. Iron deficiency is one of the most common deficiencies in the world, and maternal iron deficiency occurs in as many as 56% of women. |
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| Vitamin B12: This is especially important for vegan or vegetarian mothers. Babies need vitamin B12 for brain development and the production of healthy red blood cells. Vitamin B12 is most commonly found in animal-based food sources meaning that breastfeeding mothers who follow a plant-based diet will need a supplement. |
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Always check with your healthcare provider before starting new supplements, especially if you or your baby has health conditions.
How to know your supply is on track
A baby who is content after most feeds, produces regular soft yellow stools and plenty of wet nappies, and gains weight steadily is usually getting enough milk. The feeling of fullness in your breasts or the amount you can pump does not always reflect your supply. If you’re ever unsure, your healthcare provider or lactation consultant can help you assess how things are going.
Breastfeeding positions that work
Comfort is key to making breastfeeding sustainable. Finding a position that works for both you and your baby can make all the difference. Whether you prefer the classic cradle hold, the supportive cross-cradle, the practical football hold, or lying on your side for night feeds, the aim is always the same: your baby’s head and body in a straight line, facing your breast, with their nose level with your nipple. Using pillows for support can help you relax and avoid strain.
Riding the waves of growth spurts and cluster feeding
Growth spurts and cluster feeding are part of the breastfeeding journey. At certain ages, often around two to three weeks, six weeks, three months, and six months, your baby may feed much more often. This intense period helps increase your milk supply to match your baby’s needs. It can feel exhausting, but it usually passes within a few days. During these times, prioritise rest, keep nourishing snacks and filtered water within reach, and let other tasks wait.
The perfect latch
A good latch is the foundation of comfortable and effective feeding. Your baby’s mouth should be wide open, taking in a generous amount of breast, not just the nipple. Their lips should be flanged outwards, and their chin should touch your breast. You should hear swallowing, not clicking or smacking sounds, and feeding should not be painful. If you experience pain or your baby seems unsatisfied, try re-latching. Gently break the suction with your finger and reposition. If problems persist, consult a lactation consultant. They can help with issues like tongue-tie or positioning challenges.
Feeding rhythms
Feeding patterns vary, but most newborns feed eight to twelve times in twenty-four hours. Watch for early hunger cues like rooting, sucking hands, or restlessness, and offer the breast before your baby cries. Feedings last anywhere from ten to forty minutes, especially in the early weeks. Let your baby finish the first breast before offering the second. As your baby grows, feeds usually become shorter and more efficient, and intervals between feeds may lengthen. Exclusive breastfeeding is recommended for the first six months, as breast milk provides all the nutrition your baby needs during this time.
Express yourself
It’s usually best to wait until breastfeeding is well established, around four to six weeks, before introducing regular pumping, unless your healthcare provider suggests otherwise. Starting with one session a day, after a morning feed, can help you build a small supply without causing oversupply or discomfort. Expressed milk keeps well in the fridge for up to five days or in the freezer for up to six months. If you’re returning to work, begin building your stash a few months in advance.
The stress factor
Stress inhibits the production of oxytocin, the love hormone, which can affect your let-down reflex, making milk flow more slowly. If you feel anxious or overwhelmed, your baby may pick up on your mood and become fussy at the breast. Creating a calm feeding space, practising deep breathing, listening to music, or simply taking a few moments for yourself can all help. Rest and self-care are not luxuries. They are essential. Connect with other breastfeeding mothers or support groups for reassurance and encouragement. If you feel persistently low, anxious, or overwhelmed, reach out to your healthcare provider for support.
When to reach out
Some challenges need extra help. If your baby is not gaining weight, has too few wet or soiled nappies, or if feeding is always painful, seek advice as soon as possible. Early support can resolve most breastfeeding difficulties and help you get back on track.
Breastfeeding is a journey shaped by nature and learning, by your body’s abilities and your baby’s cues. With the right nutrition, hydration, and support, you can nourish your baby and yourself.
References
- Breast pumping 101: How often, how long, and more (no date) Pampers. Available at: https://www.pampers.com/en-us/baby/feeding/article/breast-pumping
- Breastfeeding and diet (no date) NHS choices. Available at: https://www.nhs.uk/conditions/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/
- Breastfeeding positions (no date) NHS choices. Available at: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/how-to-breastfeed/breastfeeding-positions/
- Breastfeeding positions: In pictures (2024) Raising Children Network. Available at: https://raisingchildren.net.au/newborns/breastfeeding-bottle-feeding/how-to-breastfeed/breastfeeding-positions-pictures
- de Bellefonds, C. (2023) Breastfeeding: Basics and tips for nursing your baby, What to Expect. Available at: https://www.whattoexpect.com/first-year/breastfeeding/basics/
- Koen, A. (2024) The benefits of jungle juice for breastfeeding: Recipe & Tips, Thrive Baby & Parenting Clinic. Available at: https://www.thriveparenting.co.za/the-benefits-of-jungle-juice-for-breastfeeding-recipe-tips/
- Medela (2025) Does stress impact breast milk quality and supply?, Medela. Available at: https://www.medela.com/en-us/breastfeeding-pumping/articles/breastfeeding-challenges/does-stress-impact-breast-milk-quality-and-supply
- What to eat while breastfeeding your baby (2025) Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912
- Your guide to breastfeeding (no date) OASH | Office on Women’s Health. Available at: https://womenshealth.gov/your-guide-to-breastfeeding