Originally published on February 20, 2014; revised Oct 27, 2021
Revised November 25, 2024
Author: Robin Kaplan, M.Ed, IBCLC, FNC
Caring for your little one while battling a cold or the flu can feel overwhelming. Not only are you juggling the demands of parenting while unwell, but you might also notice a slight dip in your milk supply due to your immune system working overtime or dehydration. Adding to the challenge, some over-the-counter medications can further reduce milk supply. So, what can you do to feel better while keeping chest/breastfeeding safe?
Let’s explore remedies and tips to help you recover while maintaining your milk supply. Also, for 25% off all recommended vitamins and supplements, check out our Fullscript Store!
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Boosting Your Immune System
The best defense against colds and flu is a strong immune system. Consider these daily practices to keep your lactating body resilient:
Omega-3 Supplements: Omega-3s reduce inflammation and enhance immune function by helping white blood cells (your body's "Pac-Men") fight off invaders. Look for a high-quality supplement, such as Nordic Naturals Pro Omega, which tests for metal toxicity.
Vitamin D3: Vitamin D3 supports infection-fighting cells and overall immune health. Taking 6,400 IU daily can ensure both you and your baby benefit, as 400 IU passes through breastmilk. Pair Vitamin D3 with K2 for better calcium absorption and cardiovascular support. One of my favorite brands is Pure Encapsulations (Vitamin D3 (4000iu) + K2 (100mcg))
Probiotics: Probiotics promote healthy gut bacteria, reduce inflammation, and strengthen your body’s first line of defense against illness. Our favorite probiotic is Klaire Labs Ther-biotic.
Wholesome, Nutrient-Dense Meals: Reduce sugar intake and aim for balanced meals rich in vitamins and minerals. Batch cooking soups or stews can save time and ensure you always have something nourishing on hand.
Fighting Cold and Flu Symptoms
If you feel that dreaded tickle in your throat, acting quickly can make a big difference. Here’s what might help:
Immune-Boosting Supplements: Vitamin C, zinc, elderberry, and echinacea are powerful allies in fighting colds. Start taking them at the first sign of symptoms. A few of our favorite brands are: Quicksilver Scientific Liposomal Vitamin C (1000mg); Klaire Labs Zinc Plus; Gaia Herbs Elderberry Syrup; and Sovereign Silver Bio-Active Silver Hydrosol Immune Fine Mist Spray
Bone Broth: A warm, nutrient-rich beverage packed with vitamins, minerals, and amino acids that supports immune health and keeps you hydrated. Bone broth is easily found in most grocery stores and can also be made in a slow-cooker. Here’s an easy bone broth recipe
Fire Cider: This potent tonic made with garlic, ginger, lemon, and cayenne offers a natural immunity boost. Make a batch in advance so it’s ready when you need it.
Relieving Nasal Congestion
Congestion can be especially uncomfortable and make it more difficult to sleep. These remedies can provide some much-needed relief:
Neti Pot: Flush out your nasal passages to reduce sinus pressure. Use a non-iodized salt solution, and follow this Neti Pot tutorial.
Humidifier: A cool mist humidifier helps soothe nasal and chest congestion, especially while you rest.
Nasal Spray: Saline sprays can relieve pressure and help clear mucus. One of our favorites is Xlear Xylitol and Saline Nasal Spray
Avoid Dairy: Dairy can thicken mucus and worsen congestion, so consider limiting it until symptoms improve.
Soothing a Sore Throat and Cough
A scratchy throat and persistent cough can be miserable. Try these remedies to ease discomfort:
Honey and Lemon Tea: Mix hot water with honey, lemon juice, and a slice of ginger for a soothing, immune-boosting drink.
Saltwater Gargle: A warm mixture of 1tsp sea salt and 8oz water can help relieve throat pain and wash away irritants. Gargle for 30 seconds at a time.
Throat Coat Tea: Herbal teas containing slippery elm, marshmallow root, and licorice root can soothe and heal a sore throat.
Cough Medications: If needed, opt for medications containing only dextromethorphan or guaifenesin, which are generally safe for breastfeeding.
Medications to Use With Caution
While natural remedies are ideal, you might need an over-the-counter medication for severe symptoms. Be mindful of the following ingredients, which could reduce your milk supply:
Pseudoephedrine: Found in some decongestants, this can dry up mucus—and potentially affect your milk supply.
Menthol Cough Drops: Excess menthol may lower milk supply, so use sparingly.
For more information about safe cold and flu remedies while breastfeeding, check out this helpful resource: KellyMom’s Guide to Cold Remedies.
With the right care and precautions, you can recover from a cold or flu without compromising your breastfeeding journey. Take it one step at a time—and don’t forget to ask for help when you need it!
If you still have questions about breastfeeding/chestfeeding while fighting off an illness, we are just a consult away!
Recovering from a cold or flu while chest/breastfeeding doesn’t have to be overwhelming. By prioritizing immune-boosting habits, staying hydrated, and choosing remedies that are safe for both you and your milk supply, you can navigate this challenging time with confidence. If you have further questions about managing cold/flu symptoms while chest/breastfeeding or need guidance on maintaining/increasing your milk supply, the San Diego Breastfeeding Center is here to support you. Schedule a one-on-one appointment (consider a virtual appointment, if you are still sick!) with one of our lactation consultants for personalized care and expert advice tailored to your breastfeeding journey. Also, for 25% off all vitamins and supplements, check out our Fullscript Store!
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Next week, we’ll explore strategies for protecting your milk supply when your baby is under the weather!
Wondering what breastfeeding/chestfeeding look like when your baby is 6-9 months? Get tips for nursing an older baby from our team of San Diego lactation consultants.