Today I’d like to talk about supplements. I’m sure you’re probably familiar with at least a couple foods or herbs that people claim to be galactagogues, but did you know that there are literally dozens of foods and herbs that fall in to that category? Or that some of those galactagogues can actually hinder your induced lactation journey if taken at the wrong time in the process? What galactagogues are unsafe for diabetics? Which ones help you build mammary tissue? We’re going to answer those questions and more today, so grab a beverage, strap on your breast pump and let’s get to figuring out those supplements!
Alfalfa
This plant is a common member of the pea family and has long been thought to help increase milk supply. Alfalfa contains phytoestrogens which are a compound found in plants that mimics the estrogen in the human body. Because phytoestrogens mimic estrogen, the body uses them like estrogen thus encouraging certain bodily functions like making breastmilk. Phytoestrogens are good for improving female reproductive health functions in general. By far the best way to get more alfalfa in your diet is to add sprouted alfalfa seeds to foods you already eat like salads and sandwiches. You can even sprout your own alfalfa seeds in a mason jar on your counter at home in under a week or two.
Anise
Anise seeds come from the anise plant which is originally from the Mediterranean. Anise is also a source of phytoestrogens. Generally one gets more anise in their diet by drinking lactation teas that contain anise seeds. One word of caution about anise, it does taste strongly of licorice and that taste (and smell) can come across in your milk if you consume enough of it. So if your partner isn’t a big black licorice fan this might not be the galactagogue for you.
Blessed Thistle
Originally from Europe and the Mediterranean this plant is now considered a weed in North America. Blessed Thistle is believed to stimulate the production of prolactin and oxytocin in the body thus increasing one’s milk supply. While there are no studies that currently support this assertion, there are also no studies that disprove it. Mostly the studies that have been done are disqualified because they don’t meet the basic criteria for a good scientific study (mostly because they are too small of a study or don’t have correct double blind status or enough randomization of the various test groups). The most common way that people take Blessed Thistle is by taking capsules of it or drinking lactation teas that contain it.
Brewer’s Yeast
This galactagogue is a byproduct of the beer making process and is often used in recipes to help boost your milk supply. It is often touted as a super food for lactating mothers because it is packed with vitamins, minerals, a highly digestible form of protein, as well as key amino acids and chromium. Brewers Yeast does not directly affect lactation the way Blessed Thistle or Anise do, but it is good to help replenish key nutrients that are lost while the body makes milk. It is also considered a great mood and energy booster. Most commonly people add it to recipes and shakes as a way to consume more of it, but you can also find it in capsule form. It has the reputation of being bitter so look for Brewer’s Yeast powder that has reduced bitterness and pair it with recipes that have strong flavor profiles like berry smoothies and chocolate chip cookies.
Electrolytes
This was a tip I got from a young mother’s video about her journey exclusively pumping for her new baby. Apparently the baby had something wrong with it’s mouth and couldn’t latch so she had to pump and through trial and error eventually found a pumping and supplement schedule where she was able to pump over 1,000mL per day of milk. She found that one of the things that really helped her keep that number so high was drinking enough electrolytes. At first I was skeptical, but after some research I found that drinking electrolytes can help you replace what is lost when making breast milk thus making it easier for your body to make yet more milk. But before you go out and buy a carload’s worth of gatorade or Powerade, know that those two beverages rely heavily on only one type of electrolyte: salt. If you want to get the benefits of adding electrolytes make sure that you purchase a beverage with several different kinds of mineral electrolytes in it. The electrolyte powder I used is from a company called Ultima Replenisher and it contains all 6 of the electrolytes(as well as yummy flavors!). I try to get 16 ounces per day of electrolyte based beverage on top of my daily water intake. You really don’t need as much as an athelete would need after strenuous competition, but a pint has been definitely helping me.
Fennel
A herb commonly used in cooking, Fennel is a member of the carrot family that is found to have good quantities of phytoestrogens in it. Most people either increase the amount of fennel in their diet by eating foods that are seasoned with it or using capsules of fennel. Sometimes lactation teas will also have Fennel in them.
Fenugreek
By far the most well known of the major galactagogues, Fenugreek is herb native to Southern Europe and the Mediterranean as well as parts of Southern Asia. It is by far the easiest of the galactagogue supplements to find in pill form as it is readily available at most local pharmacies. Fenugreek is high in phytoestrogens as well as a compound called diosgenin which has been shown to increase milk flow. Fenugreek is prized for how quickly it can work often showing increases in the milk flow within 24-72 hours. However, because of how Fenugreek works in the body it should really only be taken by individuals with a WELL ESTABLISHED milk supply who just desire more milk. If taken before the milk supply is well established it can actually hinder milk production. Also, Fenugreek is known to lower blood glucose levels and so may not be right for those with diabetes as it can cause unsafe low blood sugar levels. Most commonly Fenugreek is found in capsule form, but it can also be found in lactation teas and tinctures. It is well known for smelling heavily of maple syrup, and that is actually how you know if you are taking enough Fenugreek: when your sweat and urine start to smell sweet and maple syrup like then you know you’re on the right dose.
Goat’s Rue
Originally used in Europe and the middle ease to boost milk supply in goats and cows, today Goat’s Rue is widely viewed as a top galactagogue, especially for people who have had breast surgery or have PCOS. Goat’s Rue is known to help the body build more breast tissue and thus increase milk supply by increasing storage space in the breast. This supplement is best used in the early stages of induction to help your breast tissue develop, but can be used throughout the lactation process to help increase milk supply. Most commonly Goat’s Rue is found in tinctures and capsules intended for lactation support.
Beer
Yes you heard me right! Beer! But it has to be specific kind of beer, namely dark, stout, beers that are high in hops and barley. Beers like that are high in a polysaccharide from the hops and barley that can help increase prolactin levels in the brain. So more is better, right? Wrong. It is found that a single dark beer a day can help boost milk supply, but much more than that doesn’t make that increase dramatically bigger.
Marshmallow Root
Marshmallow root is a relatively recent addition to the galactagogue family only within the last few hundred years being used to increase milk supply. It works because it contains phytoestrogens to increase the milk supply. It is best used in conjunction with other galactagogues which is why you will most commonly see it as part of lactation teas or tinctures that contain other galactagogues.
Milk Thistle
While often confused with Blessed Thistle, Milk Thistle is it’s own plant with it’s own benefits. Long used for help with lactation, some random tests are now showing promising results that Milk Thistle may help increase prolactin levels. However, Milk Thistle is considered to be a strong liver cleanser and it can pass through your milk to your partner. If this is a concern to you it would be best to avoid Milk Thistle. The most common ways to consume Milk Thistle is in capsules or by drinking lactation teas that contain it.
Moringa/Malunggay
This plant native to Asia and Africa has been used for millennia to increase milk supply. It is high in iron, calcium, and vitamins A, E, and K as well as being a great source of fiber and antioxidants. All of those things are necessary in the production of breast milk. Some women even claim that Moringa can double your milk supply, although that claim is based on their subjective uses of Moringa. Most commonly you will find Moringa leaves ground into a powder that is either used in the production of cookies and bars, or is blended into a tea much like Matcha.
Stinging Nettle
This is a dark leafy vegetable is highly nutritious and contains high levels of iron, calcium, potassium, folic acid, as well as several vitamins and amino acids. All of these nutrients are essential for the human body and are rapidly depleted when you’re lactating. Stinging Nettle can be useful in making sure you have enough to always have a good supply. Most commonly Stinging Nettle is taken through pill form or in lactation teas that contain it. It is best taken in conjunction with other galactagogues.
Oats
By far the easiest galactagogue to get your hands on, oatmeal has been used for centuries to help women increase their milk supply. Oatmeal is high in proteins, vitamins (especially B vitamins), and minerals such as iron, zinc, manganese, and calcium. It is also an excellent source of soluble fiber. In addition to all those nutritional benefits oats also contain phytoestrogens, as well as saponins and beta-glucan which can help increase prolactin levels. If you’re thinking to yourself but I don’t like oatmeal, have no fear you can try oatmeal teas, or try sneaking oatmeal into your favorite cookie recipe. I also put out an oatmeal lactation cookie recipe if you need one to try!
Shatavari
Also known as wild asparagus this plant is native to the Indian subcontinent. Known for centuries to increase milk supply it has only recently been discovered to increase prolactin levels. Many women claim that it can double their milk production. It also contains compounds found to contain breast size and weight. On top of all that Shatavari is high in antioxidants, and is good for your digestive health. Much like Moringa, Shatavari is considered best if consumed in a powder form mixed into a tea like matcha, however you can get shatavari in capsule and tincture form.
This has been a long one and if you’re reading this I commend you for getting all the way to the bottom! If there are any galactagogues I’ve missed let me know and maybe we can do a part 2!
Xo
Phoebe
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article sponsered by Northern Michigan certified lactation consulting and Mother Hubbards Country Cupboard
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