Peppermint season is here! Peppermint candies, peppermint bark, peppermint hot chocolate, peppermint cookies, peppermint lattes, candy canes... I'm not sure who decided peppermint, of all things, was the flavor of the Holidays, but here we are!
Maybe you just had a Peppermint Mocha and now you're concerned it will dry up your milk. Or maybe you're craving some Peppermint Goodies this holiday season but you're not sure if you can have them.
As it is my mission to answer all of your questions about breastfeeding and nutrition in a non-biased, evidence-based way, let's look at the science on peppermint and breastfeeding:
Is Peppermint Going to Dry up my Milk?
The 'opinions' on this on the internet are all over the place and it's easy to get confused or even misled. On the one hand, you have people claiming peppermint is a surefire way to dry up your milk, while on the other hand you have people saying there is no research to back this up, so go ahead and indulge in peppermint all you want.
It's true, there isn't much research at all on this topic. I found no studies in humans that compared group A, who drank peppermint tea with group B, who did not. It's likely not ethical to dry up someone's milk supply for the sake of a research study.
But there is one interesting study published in 2020 which looked into the effects of peppermint oil on breast milk cells in a petri dish.
This study results are pretty clear:
Peppermint Oil reduced the production of β-Casein, a major protein in breast milk.
Peppermint Oil changed the size of fat droplets in milk, which could mean that those fats are now retained in the cell rather than secreted into the milk.
Peppermint Oil inactivated STAT5 and mTOR Pathways, which play a role in prolactin production (the hormone responsible for milk production) and cell metabolism.
Peppermint Oil activated TRPM8 and TRPA1, known as 'cold receptors', which can in turn reduce blood flow to those cells.
So, there are some pretty clear mechanisms through which peppermint oil (the component menthol specifically) could potentially reduce breast milk supply, we just don't have any human studies to confirm this.
In vitro studies typically expose cells to much larger concentrations compared to what a cell would be exposed to from eating normal amounts of food, so the effects in this study may not apply to consuming moderate amounts of peppermint.
Another consideration is that the body quickly converts menthol to menthol glucoride after it enters the bloodstream. Whether menthol glucoride has the same effect on breast milk cells as menthol is currently not known.
So, there is still a lot we don't know about the effects of peppermint on breast milk. There are some mechanisms through which peppermint can theoretically reduce breast milk supply, but we don't have human studies yet, and we're most likely looking at a dose-dependent relationship.
Can Peppermint Heal Cracked Nipples?
Another aspect about peppermint while breastfeeding worth noting here is it's possible healing effect on cracked nipples. Thankfully, we have more scientific research in this area! Several studies have looked into whether peppermint oil or peppermint water can soothe sore or cracked nipples, and the results are exciting:
a 2019 study found that peppermint water applied to sore nipples was more effective at healing and reducing pain than breast milk and a breast shell treatment.
a 2007 randomized controlled trial found that women who applied peppermint water regularly were less likely to have a cracked nipple and experienced less nipple pain compared to the women who applied expressed breast milk.
However, a 2018 study found that expressed breast milk was more effective than mint cream and mint tea to relieve cracked nipples.
A 2020 review study found that most studies on this topic show a beneficial effect of peppermint on cracked nipples and nipple pain.
Peppermint is known to be anti-inflammatory, antimicrobial and have pain relieving properties, which is most likely the mechanism through which topically applied peppermint water or cream can heal cracked nipples.
If you are dealing with nipple pain and cracked nipples, it may be worth talking to a lactation consultant or practitioner about using peppermint water or tea to treat it!
However, don't let your baby ingest peppermint oil directly and make sure you wipe away any residue of peppermint oil or water from your nipples before nursing, since peppermint oil is a potent substance that can cause adverse effects if your baby ingests it.
So....Should I Avoid Peppermint while Breastfeeding?
Knowing about the possibly negative effects of peppermint on milk supply, but the possibly positive effects of peppermint on cracked nipples, the question is if you should avoid peppermint while breastfeeding.
Here are the conclusions I come to after looking at the research:
Avoid Large Amounts
Avoid peppermint products in large amounts. That means, don't make it a daily habit and don't eat a lot of it at one time.
Occasional treats like a peppermint latte, candy cane, or chocolate-mint dessert are unlikely to cause issues for most moms with an established milk supply.
If you notice changes in your supply after indulging, you may want to cut back and monitor.
Avoid Concentrated Peppermint Products
Steer clear of peppermint essential oil supplements or large amounts of peppermint tea if you are concerned about your milk supply.
If using peppermint oil topically (e.g., for sore nipples), ensure it is highly diluted and thoroughly wiped off before nursing.
Contact and IBCLC or your trusted healthcare provider for complete instructions on how to heal cracked nipples.
Pay Attention to Your Body
If you are sensitive to peppermint or already struggling with low milk supply, it may be best to minimize peppermint consumption during the holiday season.
Notice any signs of decreased milk supply, such as a fussy baby, fewer wet diapers, or breasts feeling significantly less full, and adjust your intake as needed.
Different Forms have Different Potency
Peppermint Oil: This is the most concentrated form of peppermint and has the strongest potential to reduce milk supply. Peppermint oil is sometimes used to soothe cracked nipples (though it must be wiped off before nursing) or ingested as a supplement, which is not recommended during breastfeeding.
Peppermint Tea: A couple of cups of peppermint tea may not cause an issue, but regular consumption (several cups daily) could suppress lactation over time.
Peppermint-Flavored Treats: Candy canes, mint chocolates, and lattes typically contain smaller amounts of peppermint, but consistent daily intake might still add up.
Don't Give Peppermint Oil To Baby Directly
Menthol can slow down the central nervous system and have adverse effects on a baby's delicate skin and respiratory system. Make sure to wipe your nipples completely after applying any peppermint product and do not let them ingest any peppermint product.
While I am not an essential oils expert, I would also not recommend dispersing peppermint essential oils around a small baby, considering a baby's respiratory system is still developing and even dispersed peppermint oil is pretty potent.
Holiday Peppermint Alternatives
If you’d rather play it safe, there are plenty of festive flavors to enjoy this season without worrying about your milk supply:
Cinnamon and Nutmeg: Add these warming spices to lattes, oatmeal, and baked goods for a holiday feel.
Vanilla and White Chocolate: Delicious options for drinks, desserts, and cookies.
Cocoa and Dark Chocolate: Indulge in a chocolate fix without the peppermint.
Ginger and Cloves: Perfect for cookies, teas, and festive drinks.
Final Thoughts: Listen to Your Body & Baby
In a situation like this, where we don't have a lot of actual research, it's ever more important to monitor what is happening to your body, milk supply and baby's nursing behavior and physical signs if you want to enjoy peppermint flavored holiday treats.
The last thing I'd want you to do is to stop breastfeeding because you feel like all of these foods are forbidden to you. Your milk supply will most likely remain the same if you enjoy peppermint treats in moderation and only occasionally. However, if you’re already struggling to produce enough milk or notice a decline after consuming peppermint, it may be best to limit your intake of peppermint teas, oils, and treats until your baby is a little bit older and your milk supply is well established.
As always, listen to your body, and if you have concerns about milk supply, consult with a lactation professional for personalized guidance and consider downloading my breastfeeding meal plan for optimal nutrition while breastfeeding!
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