Breastfeeding women have so much to think about. In between changing nappies and trying to fit in naps, they also have to try and fill their bodies with the fuel they need to keep a healthy milk supply.
Of course, the busyness of those early months means it's hard, if not impossible, to get that nutrition solely through meals. So, when mums are struggling with milk supply, it's natural they turn to quick and easy supplements, like lactation shakes.
But do lactation shakes work? And, should breastfeeding mums keep them on hand?
What are Lactation Shakes?
A lactation shake is a supplement shake that contains galactagogues. Galactagogues are foods and herbs which stimulate milk production.
The medical definition of a galactagogue is: an agent that promotes the secretion of milk. Galactagogues typically work by increasing prolactin levels. (Prolactin is the hormone responsible for milk production).
Foods such as oats, yoghurt, almond milk, almonds, salmon and sweet potato are all examples of galactagogues. Lactation shakes often incorporate herbal galactagogues such as milk thistle and fenugreek to give mummas a quick and easy milk supply boost.
The Evidence for Lactation Shakes
There is a proven link between galactagogues and milk production. There is also a powerful amount of anecdotal evidence from mums who have improved their milk supply through lactation shakes.
Consuming lactation shakes containing galactagogues is one of the easiest ways breastfeeding women can fuel their bodies with milk-producing nutrients. But, of course, if mums are already filling their plates with foods like oats, almond milk and salmon, the benefits will be even more powerful.
What To Look For In A Lactation Shake
Of course, not all lactation shakes are the same. To find the right one for you and your bub, you should look for the following, along with galactagogues: No Artificial Chemicals, Soy Hormones, Gluten, Dairy or Artificial Sweeteners.
If a lactation shake contains any of the listed ingredients, chances are it will leave you feeling sluggish. And that's the last thing a sleep-deprived mumma needs. Instead, find a lactation shake that only uses natural, healthy ingredients that will boost your milk supply without affecting your energy levels.
More Than Galactagogues: The ideal lactation shake will do more than boost your milk supply. If you're going to invest in a lactation aid, why not find something that gives you a more holistic health boost. By choosing a shake that contains vitamins, minerals, fibre, probiotics and antioxidants, as well as protein and superfoods, you'll be making an investment in your health that goes far beyond how much breast milk you produce.
No Whey or Soy Protein: Shakes containing whey or soy protein can cause bloating, gas and other digestive issues. New mums don't havetime for bloating and gas so choose a shake that utilises organic pea and brown rice protein instead.
Watch The Sugar: Some lactation shakes can contain more than 40 grams of processed sugar. If your shake contains that much sugar, you can almost guarantee that the adverse health effects will far outweigh any increase in milk production. Instead, aim for low sugar options that derive sweetness from fruit, not processed sugar.
How Many Lactation Shakes Can I Have A Day?
A lactation shake in the morning is perfect for breastfeeding mums. Busy schedules mean breakfast is often the meal that mums will skip, so it makes sense to give your body the quick boost it needs in the morning. Be sure to bulk it up with foods like banana, nut butter, oats or Greek yoghurt to ensure it fills you up and provides the energy you need.
Having your shake in the morning also means you can use lunch and dinner to incorporate healthy foods into your diet. For example, a lunch of salmon and greens and a dinner of brown rice, sweet potato and legumes will mean that you'll be boosting your milk supply with galactagogues all day.
The afternoon is an excellent time for a 'lactation shake snack'. This means you mix your shake only with milk, or your favourite milk alternative. It will give you a boost of energy and should get you through to dinner.
How Else Can I Boost My Milk Supply?
Health is holistic, so, in addition to lactation shakes and diet, there are some other methods you should incorporate if you want to boost your milk supply:
Increase Skin-To-Skin Time:
Oxytocin is the hormone responsible for milk ejection, and spending time stripping down and making skin contact is one ofthe most powerful ways to trigger this hormone.
Try Feeding or Pumping More Often:
Breastfeeding is about supply and demand. The more demand, the more milk you will produce. So, if you feel you aren't making as much milk as you usually do, it's time to ramp up the feeds. The best part is, you can make the process a lot of fun by taking a nursing holiday, where you relax on the couch and watch movies while bub feeds as much as possible.
Take care of yourself:
Your energy requirements are higher when you're breastfeeding. Your baby is relying on you for 100% of their nutrition. So, you need to try your best to eat enough food and not skip meals. Aim for a wide variety of fruits, vegetables, whole grains, high protein foods and good sources of healthy fats. Drink plenty of water and rest (as much as you can).
The In Shape Mummy Health Shake is jam-packed with lactation aids, including organic milk thistle and organic fenugreek. Along with 25 minerals, probiotics and organic brown rice and pea protein to nourish you and your bub.
These shakes are an easy and effective way to not only get the nutrients you need but to also help naturally boost your milk supply, especially when you're short on time. It's an all-in-one solution that tastes amazing.
On top of giving you a powerful dose of galactagogues, In Shape Mummy will also help you reach your post-birth weight loss goals. Breastfeeding mums can replace one meal and one snack per day with an In Shape Mummy Health Shake (for example breaskfast and an afternoon snack) and enjoy a healthy milk supply.
So, lactation shakes do work to provide you with essential nutrients for breastfeeding and are a a great tool to have in a breastfeeding mum's survival kit. When used as part of a healthy diet and lifestyle, an In Shape Mummy Health Shake will give you the boost that busy breastfeeding mums need to power through their days.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
Boost Your Milk Supply & Get In Shape with the
In Shape Mummy Health Shake
Many Busy Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Support your Milk Supply and Boost Your Energy while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with Milk Thistle and Fenugreek which are herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your babies immune system.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
FREE 12-Week Healthy Weight Loss Support Program worth $168 with any shake purchase.
Did you know there are 2 types of In Shape Mummy Health Shakes?
We want to help mums of all stages of life look and feel their best.
That’s why we have two options to help you get the best results. One to support breastfeeding mums and the other to support mums who are not breastfeeding.
Mums are RAVING about the In Shape Mummy Health Shake...
★ ★ ★ ★ ★
"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
★ ★ ★ ★ ★
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
★ ★ ★ ★ ★
"I am so grateful for all the people behind the In Shape Mummy Health Shake. It has helped me lose my post-pregnancy weight in a healthy way and very helpful during days where I had to wake up early for school drop offs and going to work. I've lost 15 kgs and I couldn't be any happier. I've regained my energy and have lots of time to play with my 2 kids. It's breastfeeding-friendly which is even better for me because the nutrients this Healthy Shake has is good for my little one. I feel great and motivated to work out even more when I saw my results. I'm so in love with this Healthy Shake!!! Thanks to Lisa and the rest of their team. ♥️"
- Maureen, WA
★ ★ ★ ★ ★
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
★ ★ ★ ★ ★
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain. 7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."