Motherhood Blooms Lactation™

How to Hand Express

How to perform this Press, Compress and Release method to collect milk

Updated September 12th 2024

Hand expression is a valuable skill for all lactating parents to have because all you need is your hands! It’s been shown that hand expression increases breastfeeding rates when compared to pumping at 2 months postpartum.

Hand expression is very useful in the first 24 hours after birth as it can help with the transition from colostrum to copious milk production (aka milk “coming in”) and it’s the technique you use for colostrum collection. Hand expression is a valuable collection method even for someone with a pump because colostrum can get stuck in the tubing of a pump due to the small volume that is produced and the fact that it’s very thick and sticky.

Hand expression can also be used before the birth of your baby. Provided your midwife or OB/GYN has cleared you, hand expression can be used as early as 37 weeks gestation to collect colostrum in advance of baby’s arrival. The reason you need to be cleared to do this is because the nipple stimulation can lead to early labour for some high risk pregnancies (thanks to oxytocin) and so, it’s not recommended for everyone. If you’re not on pelvic rest, it’s generally considered safe to hand express but always consult with your care provider.

You can access my FREE Colostrum Collection Workshop below that covers this in more detail.

Why would you want to collect colostrum before your baby’s birth?

Collecting colostrum while pregnant can be very helpful if you’ve previously struggled with breastfeeding or milk production. This ensures you have some additional nutritional support if your baby is having troubles effectively latching.

This is also a supportive technique if you have gestational diabetes as your baby can become hypoglycemic (low blood sugar) at delivery and having the extra colostrum on hand will support them to maintain their blood sugar.

If you’re expecting multiples like twins or triplets it can be helpful as well. If you’ve had prior breast surgeries (like a reduction or augmentation) and are unsure how it might impact milk production, collecting beforehand can be invaluable.

Colostrum collecting before birth requires collecting and saving the colostrum in feeding syringes that are 1mL – 5mL. You can freeze the syringes. They should then be placed in a container or bag labelled with the date and your name. It might also be helpful to add your health card number to them. You can then bring the frozen colostrum to your birth.

Whether you are collecting colostrum prior to delivery or expressing milk after your baby’s birth, the method is the same.

The Method of Hand Expression

With clean hands find a comfortable position, ideally resting with your back and body supported and massage the breasts in circles, working towards the areola. This will help stimulate the flow of milk.
Either doing this yourself, or with a partner, the milk collection container should be placed underneath the nipple. A small cup, spoon or syringe will work to collect the colostrum.
Your thumb and index finger should be placed on the breast about one inch above and one inch below the nipple. Your hand will create a “C” shape or a “U” shape. It’s important to measure from the nipple because areolar size varies significantly.
Press your fingers back towards the chest wall (your rib cage), gently compress the breast tissue (squeezing, bringing your fingers together) and then release the compression. Repeat this over until you begin to see colostrum* or mature milk depending on which stage of milk production you are at. Go back and forth between sides. *if you’re expressing colostrum, hold the compression for about 3 seconds before releasing
It’s important you always remain relaxed as it can take a few compressions before you see milk. In addition, you should always feel comfortable. If there is any pain or discomfort, you should adjust what you are doing until you are comfortable. It may also be helpful to have your baby nearby as this will increase the release of oxytocin which stimulates milk let-down (milk flow). The entire process may take 20-30 minutes.

If you are collecting colostrum PRIOR to your baby’s birth, you would perform hand expression twice a day for about 10-15 minutes and you would save the colostrum in feeding syringes which you can freeze and take to your birth.

And remember…

This technique should not damage your skin and delicate breast tissue. Always be gentle! Your breasts are not like the muscle tissue of your body. You do not want to be using a lot of force on them. If you are doing the technique correctly, it should not result in damage to your breast tissue.

Feeling like you need to know more?

My FREE Colostrum Collection Workshop will walk you through not only hand expression but also HOW to actually collect colostrum including why you might want to do this and what supplies you need

This is a must have if you have a baby on the way and have any concerns about being able to nurse them/provide your milk right after birth

CLICK TO WATCH THE FREE WORKSHOP 💥

If you’re looking for more specific support to help you breastfeed your baby whether you’re nursing or pumping, you can work with me here.

Alex Wachelka is an International Board Certified Lactation Consultant passionate about helping you to confidently feed your baby. She owns her private practice Motherhood Blooms Lactation and sees clients virtually and in person.

References:

Campbell, S.H., Lauwers, J., Mannel, R., & Spencer, B. (2019). Core Curriculum for interdisciplinary lactation care. Jones & Bartlett Learning.

La Leche League International. (2020). Hand expressing. La Leche League International. https://www.llli.org/breastfeeding-info/hand-expressing/

Newman, J. & Pitman, T. (2014). Dr. Jack Newman’s Guide to Breastfeeding. HarperCollins Publishers Ltd.

4 Ways to Help Your Distracted Baby Feed Better

Updated January 15th 2025

So your baby has been nursing well for the past 12-15 weeks when suddenly, you notice your baby becoming more distracted when they are nursing. Every sound seems to catch their attention, the dog walks by or someone new comes into the room. All of these events will cause your baby to stop nursing and have a look around. If you previously nursed in public, you may notice your baby is having a very difficult time now.

Latch on, pull off, latch on, pull off…

It can be very frustrating nursing a distracted baby. Around 3-4 months babies become much more aware of the world around them. Suddenly they are paying more attention to the room they are in, the sounds they are hearing in and outside the home. They may latch on and pull off only to latch on again, maybe feed for a minute and then pull and become frustrated because they are no longer drinking milk. This makes feedings difficult. You head to Google and Google says it’s weaning when really it’s not. Babies younger than 18 months typically do not self wean.

When distracted feedings happen, your baby will nurse for a shorter period and may nurse more frequently at night to make up for the calories. This is completely normal and the night nursing is beneficial for your milk supply. It’s also a quiet, calm, distraction free environment.

So what can you do about those distracted daytime feedings?

1. Offer the breast frequently

This may mean prior to your baby cueing especially if they are alert as they are staying awake for longer periods at this age. You want to provide many opportunities for them to latch and drink milk especially when the feedings are interrupted by their own curiosity. ⠀

It’s very normal at this age for their feedings to be shorter even if you’re able to have them nurse well. Generally by this age, babies are much more effective at removing milk and can remove what they need in a shorter period of time. Stressing trying to follow methods like “feed/awake/sleep” (and all other versions of this) don’t match infant biology. You may need to take advantage of nursing to sleep (it’s not a bad habit, all babies stop eventually) or nursing during their awake time.

2. Minimize distractions

A common piece of advice is to head into a room, preferably one where you can darken the environment by pulling a shade or drawing the blinds. This will shut out the distractions and help create an environment where your baby will effectively nurse.

While this might be effective, if you have an older child, this is not something you can do without another adult present. Chances are, it’s just you and your kids so this is why I like to suggest you take advantage of the nighttime feedings.

Nighttime nursing is still very much needed (and normal!) by this age group and often, they will do some of their best feeding because they are sleepy. Side lying position is wonderful for night time nursing, especially if you safely co sleep. A semi reclined breastfeeding position is also great for night time. Practise to see what feels most comfortable and works best for you.

3. Try motion

Using motion such as rocking or swaying your baby while nursing them might help to reduce the distractions. You can use a baby carrier/wrap or a sling and walk around and nurse them while they are in it. It takes a little while to get the hang of it.

Alternatively if you have a birthing ball/exercise ball around you can bounce on this to add the motion that they may find helpful to latch on and nurse.

4. Skin to Skin

Skin to skin acts like an amazing re-set button. It is so helpful when feeding a distracted baby. This will not only help calm your baby but help encourage your baby to latch. Skin to skin also releases oxytocin which helps your milk let down. Not all older babies will respond well to this so experiment and do what works best for your baby.

You can do this wherever you prefer to nurse them or you can get into the bath together and offer to nurse while you’re both in the warm water and skin to skin.

Bonus tip

Here’s another option your baby may respond well to. Clipping a toy or a pacifier clip to your bra strap to keep them distracted but at the breast so they continue to feed. If they’re 4 months and can grasp items, give them a little toy to hold. Alternatively you can purchase “breastfeeding necklaces” which typically have large silicone beads on them babies can grab and play with.

References:

Bonyata, K. (2018, Jan 1). The distractable baby. Kellymom.com. https://kellymom.com/ages/older-infant/distractible-baby/

Campbell, S.H., Lauwers, J., Mannel, R., & Spencer, B. (2019). Core Curriculum for interdisciplinary lactation care. Jones & Bartlett Learning.

La Leche League Canada. (2015, Dec 17). Thursday’s tip: Breastfeeding the distracted baby (6-12 months). La Leche League Canada. https://www.lllc.ca/thursdays-tip-breastfeeding-distracted-baby-6-12-months

Newman, J. & Pitman, T. (2014). Dr. Jack Newman’s Guide to Breastfeeding. HarperCollins Publishers Ltd.

Lactogenic Breakfast Cookies

Updated March 6th 2025

Lactation cookies are literally cookies marketed as a way to help you increase your milk supply. They are usually made with an ingredient or two that are thought to have positive effects on milk production. Some of the ingredients might include brewer’s yeast, flax seeds, oatmeal and fenugreek. These cookies though, often have loads of added sugar because brewer’s yeast is quite bitter and fenugreek is quite savoury and they usually suggest eating a couple cookies per day. All that extra sugar for no guarantee they’ll increase your supply.

BUT Who doesn’t love cookies, especially for breakfast? Or snack, or anytime really? While I would never recommend a cookie to increase milk supply, a nutrient dense cookie like one of these will help give you a calorie and nutrient boost which is essential when you’re recovering from birth and making milk for your baby.

The reason these cookies are great for anytime is that they are full of nutrient dense ingredients and free of refined sugars. They are made with oats and flax to help nourish your body and support milk supply but can be enjoyed as an after day-care snack as they are great for kids too.

When I was making these cookies I wanted to keep them egg-free so that the recipe could be made vegan. The cookies overall are very allergen friendly as they are:

Egg free
Gluten free
Nut free
Dairy free* (if strictly coconut oil is used)
Sesame free
Peanut free
Soy free

They remain soft and chewy after baking and will keep this texture once they are refrigerated. They can also be frozen and thawed out the day prior to eating.

They’re not your typical cookie. They’re sort of like a granola bar combined with a cookie because of the texture and the type of ingredients.

You don’t usually think of chia seeds or pumpkin seeds when you think of cookies. These cookies are made with ingredients that will help give you a calorie and nutrient boost which is essential when you’re recovering from birth and making milk for your baby.

Not the prettiest picture but this is what the dough will look like once everything is mixed

Some of the nutrient dense ingredients used in these cookies include:

Chia seeds: very good source of omega 3s, iron and fibre. Essential nutrients when you are recovering postpartum and lactating.

Pumpkin seeds: source of magnesium, protein and other trace minerals.

Oats: oats are a source of fibre called beta-glucans that can help support healthy cholesterol levels. They are also thought to boost milk production; acting as a galactagogue (increasing milk supply)

Banana: rich in potassium, fibre and a source of vitamins and minerals. The banana also helps naturally sweeten the cookies while boosting the nutrition

How to make them:

Ingredients:

1/4 cup water
2 tbsp ground flax seeds (also known as flaxmeal)
1/2 cup ghee (ghee is lactose free but not vegan as it is derived from butter. You can use coconut oil in place of this to keep it dairy free)
1/2 cup coconut sugar
1 tsp vanilla extract
2 cups gluten free oats
1 banana
1/3 cup pumpkin seeds, unsalted
2 tsp cinnamon
1/4 tsp salt
2 tbsp chia seeds
1/2 cup dairy free chocolate chips

Directions:

Preheat oven to 350°F. Line two baking sheets with parchment paper.
Combine water and ground flax. Set aside for 5 minutes. This will create a flax egg.
In a larger bowl mash the banana (using a fork is fine). Add the ghee (or coconut oil) coconut sugar and vanilla. Whisk together. Add in the flax egg. Whisk until combined.
Combine oats, cinnamon, salt, pumpkin seeds and chia seeds. Stir. Add to wet ingredients. Fold everything together. Add in chocolate chips. Fold again just until combined.
Use a 1/8 cup measuring cup to scoop cookies. Alternatively you can use a small ice cream scoop or place 2 tbsp of dough at a time into your hands and manually form the cookies. Place on lined baking sheets and flatten slightly.
Cookies will not expand or spread out so don’t worry too much if they are close together.
Bake 12 mins. Allow to cool on pans and refrigerate after they are cool.
Yields 16-17 cookies.

The cookies will look very similar to this after baking as their shape will not change

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Navigating the Holidays with a Newborn

How to manage a newborn and breastfeeding during the holidays

Updated November 12th 2021

I’m going to start with a little story. I had a 4 week old at Christmas back in 2019. I was a first time mom, newly postpartum and I was having a very difficult time breastfeeding. I was exhausted and stressed.

I reluctantly agreed to have some family over for Christmas. Because we live far away from family, they were also ALL staying in my home. Making the decision to have multiple people staying in my home for Christmas added to the stress I was experiencing. It didn’t help that I asked half of them to book a hotel and they flat out refused. You can bet I’ll be taking about boundaries later on.

There is SO MUCH going on when you have a brand new baby and the holidays can bring added stress and challenges. I’m going to provide you some tips for making your life easier and still focusing on yourself and your baby during this time.

How do you manage newborn life during the holidays

Watch Your Baby

What I mean by this is actually look at your baby to see what’s happening and how they are feeling. It’s important to know babies can become overstimulated. Newborns do not have the ability to shut out external stimuli and can easily become overwhelmed. They will express this overwhelm by crying, fussing and becoming irritable. Bringing them to a quiet, dark space will help. This helps to shut out the distractions and will be very helpful when nursing them. You may also find they want to nurse more. This is because the act of suckling helps regulate their nervous system.

Watch them for feeding cues as well. Catching those early hunger cues which include stirring, their mouth opening, turning their head side-to-side and rooting around can be missed if your baby is with another family member. When a baby escalates those hunger cues to stretching, bringing their hands to mouth and moving around more, a family member may try to shush them in the hopes of soothing them or pop a pacifier into their mouth. This will then start to spread out feedings which can put you at an increased risk of plugged ducts.

When these early cues and escalations are missed, babies start to cry, turn red and get very agitated. This may be the point that Aunt Doris says “let’s get you to mommy” for a feeding but at this point, your baby is going to need to be calmed by you before they will feed.

When a baby is crying because they are hungry, this is more of a distress signal than a true hunger cue so rocking, bouncing, singing, cuddling – any number of these things may need to happen before your baby is in a calm enough space to latch on and feed.

>> For more tips around breastfeeding a newborn in the first two weeks, check out my post ’14 tips for breastfeeding in the first 14 days’

person covering infant with swaddling blanket — Photo by Isaac Taylor on Pexels.com

Take a Time Out

The holidays bring their own special kind of stress. Stress hormones can interfere with oxytocin and your let-down. They can also impact your overall production (noticing a dip in your supply).This can make breastfeeding feel more stressful. Supporting milk production by reducing stress is about reducing your stress hormones and increasing oxytocin.

Taking time away in a quiet dark room with your baby can help. Watching videos or looking at pictures of your baby while you’re pumping can help support your let-down. Smelling something of your baby’s can also help.

It’s about finding ways to calm and relax yourself. When your stress hormones are low, your body can optimize oxytocin and prolactin. Maybe this means listening to music you enjoy while feeding your baby. Or maybe it’s using an essential oil you love while in the shower. Maybe you can find 5 minutes to sit still and deep breathe. All of these activities can naturally reduce stress hormones in your body and help to increase your milk production.

If it’s feeling like it’s too much, tell your company you need to feed the baby and take a time out. Go into the bedroom or nursery and spend 30-45 minutes alone with your baby skin to skin. Skin to skin releases oxytocin which is a feel-good hormone that relaxes both of you. Your baby should be in just a diaper and you undressed from the waist up. Your baby can breastfeed during this time if they want to but they can also just rest or sleep. This will help calm the both of you and give you much needed time alone.

Set Boundaries

You are in charge of who is allowed to come over and for how long. It can be very difficult as a new parent to tell family you don’t want them over for an extended period of time but if the people visiting are close enough to be spending time with your new baby, you should be able to set some rules with them.

Set boundaries and stick to them and say NO whenever you need to. They don’t have to hold your baby. You do not have to justify your decisions, whatever they may be. You are the expert of your own baby.

When you’re navigating questions from family like “why don’t you use a bottle?” or “why are you giving him a pacifier?” or unsolicited advice like “just let her cry” you can simply respond with “because this is what works for us”.

Put Your Guests to Work

Having someone else hold your baby is not what you need. Ask them to:

Rake leaves
Shovel the driveway
Take out the garbage
Pick up groceries
Do some of the cooking or bring some food
Do a load of laundry
Fold laundry
Vacuum
Set the table

You get the idea…you are not there to wait on them. You just brought another person into this world and your body needs time to rest and recover. Tell your guests ahead of time if they intend to come, you’ll expect them to help support you.

Your body will tell you if you’re doing too much. Your bleeding (called lochia) can increase the more you’re physically doing. So be sure to take time to rest.

Make Sure You Eat

When you are lactating your energy needs are higher than when you were pregnant. Make sure you’re eating enough. Don’t worry so much about what you’re eating but that you’re eating. It’s so busy being a new mom and if you have company over, even moreso.

The holidays are filled with foods that will support your postpartum recovery and milk supply. Protein is very important when it comes to your body healing and your energy levels. It also has a role in milk production because it helps balance your blood sugar. Turkey and ham are great holiday sources of protein. So is roast beef which is also a great source of iron, a mineral needed for milk production. Nuts are also a great snack filled with protein, fat and fibre to support you postpartum.

Other holiday themed foods that can support milk production include oats, dates, molasses, apricots, fennel, sweet potato, almonds and dark leafy greens to name a few.

Your breastmilk will always be the most nutritious milk for your baby no matter what you’re consuming. Your body will always prioritize the milk and your baby. No one’s diet is perfect.

>> You can learn more about foods that support milk supply here

sliced orange fruit in clear drinking glass — Photo by Olenka Sergienko on Pexels.com

What About Alcohol?

Of course I had to include this one as it’s a question on the mind of many. I’ll start by saying, no you do not need to pump and dump. You can consume alcohol while breastfeeding.

When you drink alcohol, the alcohol level of your breastmilk matches the alcohol level in your blood. Because of this, the general rule is if you’re sober enough to drive (or parent) you’re sober enough to breastfeed.

How much can I enjoy?

For most women, 1-2 drinks at a time can safely be enjoyed. This means you do not have to worry about the glass of wine you enjoyed with dinner, provided it was around 4oz. The general rule for alcohol consumption is a 4oz glass of wine, 1 oz of hard liquor or 8 oz of beer.

Remember to also drink water as alcohol is dehydrating and preferably enjoy the alcohol with a nutrient dense meal.

What if I’ve had too much?

There’s a few things to keep in mind.

If you are not sober, you should have someone else care for your baby.
It’s dangerous to care for an infant while intoxicated.
You may also want to wait until you are sober to breastfeed.
This could be several hours, if you find your breasts starting to feel very full, I would pump and discard that milk (since you were intoxicated)

Helpful info:

If you’ve only had 1-2 drinks and you are feeding your baby, you may find your breasts feel very full. This could actually be due to reduced transfer of milk.
The feeling of full breasts after drinking alcohol is because the baby is inefficiently transferring milk because it’s been found that alcohol blocks the release of oxytocin which is the hormone responsible for milk let down.
Hand express after your baby feeds to ensure the breast is empty and offer your baby the breast frequently.

To summarize this for you, you are allowed to set boundaries and say no. Continue to feed your baby when they cue they are hungry and take a time out if you need it. Don’t forget to enjoy all the delicious foods and cocktails that come with the season. Being a parent is hard. We’re all just taking it one day at a time.

References

Campbell, S.H., Lauwers, J., Mannel, R., & Spencer, B. (2019). Core Curriculum for interdisciplinary lactation care. Jones & Bartlett Learning.

Newman, J. & Pitman, T. (2014). Dr. Jack Newman’s Guide to Breastfeeding. HarperCollins Publishers Ltd.

Wilson-Clay, B., & Hoover, K. (2017). The breastfeeding atlas (6th ed.). Manchaca, Tex.: LactNews Press.

Could you be iron deficient?

Updated December 23rd 2025

Are you constantly tired? Do you feel weak? Do you have brittle nails and hair? What about shortness of breath or weak concentration? If you answered yes to any of these, you might be iron deficient (or anemic, just keep reading) and not even know it. Did you know iron deficiency is one of the most common nutrient deficiencies in the world? Iron is a vital mineral and here’s a few reasons why.

Carries oxygen in our blood

Two thirds of our body’s iron is found in red blood cells and is referred to as hemoglobin. In muscle cells, it’s referred to as myoglobin. (Naka Herbs, Web. 2008). Hemoglobin is a protein that transports oxygen throughout the body, delivering it to our tissues, and in order to do this effectively, requires iron.

Required for enzymes

Iron is a building block for many enzymes including those required for our metabolism. Iron is also important for the creation of neurotransmitters in the brain. Neurotransmitters are chemical messengers that send signals from one neuron to another. Neurotransmitters such as dopamine are also required for circadian rhythm; our natural sleep-wake patterns.

Important for the growth of babies and children

Iron is a nutrient we focus on when introducing solids to babies. This is because during the third trimester of your pregnancy, your body passed iron onto your baby. These iron stores protect your baby for about 6 months. After 6 months, their iron stores begin to decline and they need to consume iron from solids alongside breastmilk. Breastmilk itself contains a low amount of iron (by design) BUT contains an enzyme, lactoferrin, as well as vitamin C that helps increase the absorption. Iron from animal foods is much better absorbed than plant foods (as you’ll read below). Recent evidence also demonstrates low iron levels in children and iron-deficiency anemia is most common in children age 6-24 months when their nervous system is rapidly developing.

Iron-deficiency anemia in children also increases the risks for cognitive impairment, ADHA and restless leg-syndrome. It is associated with impaired and disordered sleep as well. Iron-deficient infants and those with iron-deficiency anemia tend to wake more frequently at night and are described by their parents as being restless.

Lost in athletes and menstruating women

The need for oxygen is higher in athletes and those who are physically active. Because iron is needed for hemoglobin to carry oxygen, those who are physically active need more iron. Myoglobin, in our muscles, also requires iron. Iron can be lost during physical performance in sweat and hemolysis (the breakdown of red blood cells) cited here. Women loose blood monthly during menstruation and so, have higher iron needs than men. This is especially true for female athletes.

Vegetarians and vegans needs more iron

Iron found in plant foods is referred to as non-heme iron. Animal iron is called heme iron and has a higher absorption rate than non-heme. Non-heme iron has a very low absorption rate and is further impacted by certain substances in these plant foods. Phytates, oxalates, polyphenols and phosphates all inhibit iron absorption. Phytates are found in nuts, legumes and soy. Oxalates are found in spinach, rhubarb and beets. Polyphenols are compounds found in tea, red wine and coffee. Phosphates are found in sodas, which should be avoided anyway, due to their lack of nutritional value and high sugar content.

More is needed during pregnancy

During pregnancy, the need for iron increases to help build the blood supply needed for the placenta and growing fetus. Blood work is done early in pregnancy to check iron levels and then again after 24 weeks to re-check. The iron is checked again as typically women have enough stored iron (ferritin) to last about 6 months. For this reason, it is not only important to take an iron supplement during pregnancy but also before pregnancy to ensure adequate iron stores and hemoglobin levels. Typically, the range for hemoglobin levels during pregnancy (and women in general) is 120-160 g/L. Around 6 months (24 weeks) typically a drop is seen to below 120g/L.

Because the type of iron impacts absorption and because you may have entered into pregnancy already deficient, it’s important to work with a Naturopath or a Functional Medicine Doctor to have your iron levels tested and supplemented accordingly.

Lack of iron leads to deficiency

When not enough iron is consumed, we don’t have enough in our hemoglobin and begin to experience iron deficiency symptoms. The first stage of iron deficiency is called “iron depletion” followed by “iron- deficiency without anemia” and the final stage is “iron-deficiency anemia”. The below symptoms can be seen in iron-deficiency anemia but also might be seen in earlier stages of iron deficiency.

Shortness of breath
Brittle nails
Brittle hair
Extensive hair loss
Weakness
Tiredness
Easily bruised
Dark circles under the eyes
Pale skin
Cold hands and feet
Poor concentration
Heavy menstruation

Iron deficiency can also occur with less than optimal intake of certain vitamins such as B12 and folate. When this occurs, the shape of hemoglobin is altered and its ability to carry oxygen is impaired. This is referred to as vitamin-deficiency anemia. Anemia can also be a results of genetic conditions.

If you suspect you might be iron deficient, speak with your primary care provider and have your blood work done. Not only should you have your hemoglobin tested (the primary go-to) but your ferritin levels (which measure the amount of iron your body has stored) should be tested as well. The reason is, as our hemoglobin levels drop, our body pulls from our back-up supply; what has been stored in our body. So in theory, you could have normal hemoglobin levels but your stores could be close to depleted meaning in a few short months (or weeks depending on your activity level), you’ll likely experience more symptoms and they will be more severe.

To correct an iron-deficiency anemia, you can supplement with iron. When choosing an iron supplement, be sure to select one that is non-constipating as this is an unfortunate side-effect of many irons on the market. Some of my favourites that I have used personally include Floradix/Floravit, Blood Builder and Vital F.

It’s also best to use this under your primary care providers (ideally a Naturopath or Functional Medicine Doctor) supervision as you can in fact, consume too much iron. They might suggest a protocol that includes cycling off the iron every few months, have you take as the bottle directs, or change your dose entirely. This is why it’s best to know your numbers before you begin supplementing.

As with any other health concerns you might have, always do your research and speak to your most trusted health care provider to determine what is best for your individual needs.

References:

Dosman, C., Witmans, M., & Zwaigenbaum, L. (2012). Iron’s role in paediatric restless legs syndrome – a review. Paediatrics & child health, 17(4), 193–197. https://doi.org/10.1093/pch/17.4.193

J Dev Behav Pediatr. Author manuscript; available in PMC 2014 Feb 1.Published in final edited form as:J Dev Behav Pediatr. 2013 Feb; 34(2): 120–128.doi: 10.1097/DBP.0b013e31827d5848

Ji, X., Grandner, M. A., & Liu, J. (2017). The relationship between micronutrient status and sleep patterns: a systematic review. Public health nutrition, 20(4), 687–701. https://doi.org/10.1017/S1368980016002603

Moturi, S., & Avis, K. (2010). Assessment and treatment of common pediatric sleep disorders. Psychiatry (Edgmont (Pa. : Township)), 7(6), 24–37.

Peirano, P. D., Algarín, C. R., Chamorro, R. A., Reyes, S. C., Durán, S. A., Garrido, M. I., & Lozoff, B. (2010). Sleep alterations and iron deficiency anemia in infancy. Sleep medicine, 11(7), 637–642. https://doi.org/10.1016/j.sleep.2010.03.014