The temporary reduction in milk supply when the menstrual cycle returns is common for many who are breastfeeding. This fluctuation is a normal physiological response to shifting hormones as the body resumes its reproductive rhythm. While a dip in production can be frustrating, it is almost always temporary. Understanding the underlying mechanisms allows you to use targeted strategies to quickly restore your supply after your period begins. The most effective approach involves a combination of mechanical demand signaling, like increased nursing and pumping, and specific dietary and supplemental adjustments.
The Hormonal Reason for Supply Changes
The primary reason for a temporary decrease in milk output is the hormonal shift that occurs after ovulation, specifically during the luteal phase. Following the release of an egg, levels of estrogen and progesterone increase significantly. This rise in progesterone can temporarily inhibit prolactin, the milk-making hormone, leading to a noticeable reduction in supply.
Another factor is the observed change in mineral levels in the blood. The rise in estrogen and progesterone can cause a temporary drop in blood calcium levels, which is thought to interfere with milk production. This mineral fluctuation may also cause increased nipple sensitivity or soreness. The supply dip is a short-term issue that resolves once the menstrual period begins and hormone levels decline.
Optimizing Pumping and Nursing Frequency
The most effective way to address a supply dip is to increase the frequency of milk removal, which signals the body to produce more. The principle of supply and demand dictates that the more milk is removed, the more quickly the body will replenish it. This means nursing or pumping more often, even if the amount collected is initially low.
Aim to remove milk from the breasts at least every two hours during the day, adding an extra nursing session or a short pumping period. During each session, focus on completely draining the breast. Use breast massage and compression while nursing or pumping to encourage maximum output. Continue pumping for two to five minutes after the last drop of milk to fully signal the demand for increased production.
For those who rely on a pump, incorporating a “power pumping” session can rapidly increase the demand signal. This technique mimics the cluster feeding behavior of a baby. A common schedule involves pumping for 20 minutes, resting for 10 minutes, pumping for 10 minutes, resting for 10 minutes, and then pumping for a final 10 minutes, totaling an hour.
This intensive schedule should replace one regular pumping session daily, ideally when you naturally produce the most milk, such as in the morning. Consistent, high demand signaling over several days encourages the body to recalibrate milk production to a higher volume. When nursing, offer both breasts at each feeding session, using the “switch nursing” technique to move the baby back and forth to keep them actively drinking and stimulating production on both sides.
Dietary Adjustments and Supplement Support
Targeted dietary and supplement adjustments can help overcome the hormonally-driven dip in milk supply. Since the post-ovulation supply reduction is often linked to a drop in blood calcium, supplementing with a calcium and magnesium combination is helpful. The magnesium ensures better absorption of the calcium.
A common recommended dosage is between 500 mg calcium and 250 mg magnesium up to 1,500 mg calcium and 750 mg magnesium daily, taken in divided doses. It is suggested to begin taking this supplement a few days before your expected period and continue through the first few days of bleeding. Increasing caloric intake slightly can also be beneficial, as milk production is an energy-intensive process, and your body needs adequate fuel to meet the increased demand.
Staying well-hydrated is important for milk production, especially when actively trying to increase supply. Ensure you are drinking to satisfy your thirst throughout the day. Consider consuming electrolyte-rich liquids if you are losing fluids through exercise or heat. While many people turn to galactagogues (substances like herbs or foods that may increase prolactin), mineral supplementation is often more directly targeted at the hormonal cause.
Foods like oatmeal and brewer’s yeast are popular galactagogues that may help, but they should be viewed as supportive measures. Any change in diet or supplement regimen should be discussed with a healthcare provider or lactation consultant.