A Galacta - What? - 5 Facts About Galactagogues (Milk Boosting Foods, Herbs and Medicines) from an ND and IBCLC
As new mothers begin the fourth trimester, some will face challenges with milk supply during the postpartum period. If you are looking for a natural way to boost your milk production, herbal galactagogues could be your answer. These herbs have been used for centuries to help enhance lactation and support nursing mothers.
While the evidence is limited, at this time, most herbs pose little risk and can potentially add benefit. In this blog post, we will explore some of the most common and effective herbal galactagogues, their benefits, and how to incorporate them into your daily routine.
1. There are many different types of galactagogues.
Galactagogues are a category of herbs that promote or increase the production of breast milk.
Galactagogues can be divided into three different categories - herbal, food and medicine. The connecting feature is that they have properties to boost milk production and/or mammary gland stimulation.
Popular foods include oatmeal, almonds, green papaya, moringa, brown rice, quinoa and brewer’s yeast.
Popular herbs include fenugreek, fennel, blessed thistle, shatavari, ashwagandha, alfalfa, marshmallow root and goat’s rue.
Prescribed medicines (off label) include Domperidone (in Canada) and Metoclopramide (USA and some other countries)
2. There are different ways to consume galactagogues.
Foods.
Oatmeal, almonds, quinoa, brown rice, brewer’s yeast, and other galactagogue based foods, are easy to incorporate into a diet. They can also be combined in lactation cookies or muffins.
Teas and Infusions.
Many galactagogue herbs can be consumed as teas and can be easily found at your local health food store. Follow the directions on the package.
Supplements.
Many herbs can be taken in a combination form as capsules or tinctures. Make sure to check the ingredients and be aware of any contraindications, if you’re exploring a combination capsule or tincture.
The general understanding is that tinctures can be a bit more potent than pills, and pills and tinctures are more potent than teas.
Pharmaceutical pills.
Options, such as Domperidone, may also be prescribed by your doctor.
It is best to speak to a health professional (ND, IBCLC and/or your MD) to determine the right choice for you.
This is the moringa leaf. Moringa is rich in iron, calcium, potassium, magnesium, vitamin A, vitamin B1, B2 and B3 and vitamin C. It also has the potential to boost milk supply.
2. Galactagogues work by…
Stimulating prolactin.
Most herbs and medicine work by stimulating prolactin. Prolactin is an important hormone in milk production!
Boosting glandular tissue.
Some herbs help with boosting glandular tissue. This can be particular helpful when there are signs of hypoplasia, or under developed glandular tissues. Noticeable size difference in breasts, tubular shaped breasts, breasts that are widely spaced apart, and large, almost puffy areolas, are signs that there may be lower glandular tissue.
Regulating hormones.
Some medicines, herbs and foods can help regulate hormones and keep conditions like diabetes, or other blood sugar regulating conditions, under control. This can then impact how the body makes milk.
4. There are many reasons why someone’s milk supply may not be meeting the needs of their baby.
There are an incredible amount of variables involved in how breastfeeding and lactation run their course. Taking galactagogues may really help some bodies, but it may not help others. Generally, the regular removal of milk, signals to a body to make more milk. If milk is not being removed regularly or effectively, the overall milk supply can be impacted.
Other things that can effect milk supply include underlying maternal health conditions, such as thyroid conditions, diabetes (including gestational diabetes), PCOS, hormonal imbalances, breast development during puberty and pregnancy, as well as, tongue ties and how a birth unfolded (i.e. c-sections and excess blood loss during birth can impact milk supply).
Working with a professional that is knowledgeable of your health and your feeding situation, is the best way to improve your milk supply. Multi-disciplinary care tends to work especially well, and your care team may include a combination of care providers, such as a pediatrician, lactation consultant and naturopathic doctor.
5. You will need to check out a few things before taking any galactagogue.
Dosage and Side Effects.
Here’s our breakdown on the dosage and side effects of the most common herbs that are used to boost milk supply:
Blessed Thistle
Blessed Thistle is a herb that has been recorded as a galactagogue, as far back as the 16th century. It seems to work best in combination with Fenugreek. Side effects may include digestive upset.
Dosage:
Capsule - One to three 250-300 mg, 3x per day, combined with Fenugreek, with up to 6 g, if used on its own.
Tincture - 1-3 ml, 2-4 x per day
Fenugreek
Fenugreek is one of the most popular herbs for increasing milk supply. Research indicates that fenugreek can increase milk production within the first week of taking it. It may also help with mammary gland stimulation. It can be prescribed as a capsule or tea. Side effects may include nausea, loose stools, and gas and it can make your breastmilk and bodily fluids smell like maple syrup.
Dosage:
Capsule - One to four 580-610 mg, 3-4x times per day.
Tincture - 1-2 ml, 3 x per day
Fennel
Fennel is a fragrant herb used in cooking that can also benefit milk supply. A few studies have noticed an increase in milk volume, fat and infant weight gain. Fennel may cause diarrhea and should be avoided if the mother is allergic to carrots or other plants in the Apiaceae family. Dosing is around 1000 mg 2-3 times per day.
Dosage:
Capsule - 1000 mg, 2-3 x per day.
Tincture - 3 ml, 3 x per day.
Goat’s Rue
Goat’s Rue comes from teh same family as Fenugreek. It contains sometime called galegin, with is related to metformin , an insulin sensitizing drug. Goat’s Rue is thought to increase glandular tissue and breast growth. Goat’s Rue is often recommended for bodies with insulin resistance, hypoplasia, PCOS, or had gestational diabetes in pregnancy.
Dosage:
Capsule - 350-500 mg, 2-3 x per day.
Tincture - 2-4 ml, 3-4 x per day.
Moringa
Small studies have indicated that Moringa has a beneficial effect on increasing prolactin levels, infant weight gain and milk volume. Moringa may affect blood clotting, so it should be avoided in anyone who is at a higher risk for blood clots.
Dosage:
Capsule - 450 mg to 1000 mg, 3x per day.
Shatavari
Small studies have indicated that Shatavari can increase mammary gland size and it may also help with milk production and letdown.
Dosage:
Capsule - 500 to 1000 mg, 2-3 x times per day.
Contraindications.
Some galactagogues are contraindicated for people with certain health conditions. Here’s a list of galactagogues to avoid, if you have any health conditions:
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Avoid fenugreek.
Caution around lemon balm.
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Avoid fenugreek.
Caution around goat's rue.
Caution around milk thistle - take with foods.
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Avoid hops.
Caution around Domperidone, particularly if already taking medication for anxiety or depression.
Extreme caution and very slow weaning from Domperidone.
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Caution around Domperidone. It’s advised to have an ekg prior to starting and starting on a low dosage.
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Avoid black seed or black cumin.
Avoid saw palmetto berries.
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Avoid alfalfa leaf.
Caution around fenugreek.
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Caution around fenugreek and moringa.
Avoid alfalfa leaf.
Herbal galactagogues offer a natural and generally safe way to support lactation for mothers facing challenges with low milk supply. Remember, every mother's journey is unique, so don’t compare yourself to other breastfeeding parents. Your worth is not measured in the number of ounces you produce!
If you have any questions, feel free to connect with us (Kate Sissons, IBCLC or Laura von Hagen, ND) directly for additional support.
Kate is a Childbirth Educator, Birth & Postpartum Doula, Lactation Consultant, Infant Sleep Educator and Movement Expert, living in Toronto, with her 3 children.
She provides care privately, in homes, and through a pediatric clinic.
She loves babies, movement, smoothies, green tea and sunshine.
Learn more about her here!
Dr. Laura von Hagen, ND has a special clinical focus on hormones, PCOS and fertility. She believes in patient-centred care and getting to the root cause of her patients’ health concerns. From PMS to menopause, she knows that patients deserve better care and clear answers to their health questions. Laura shares her personal story and expertise in her book, My PCOS Pregnancy: Your Guide to Getting and Staying Pregnancy with PCOS.
Before becoming an ND, Dr. Laura completed an undergraduate degree in Kinesiology at Queen’s University and a Master’s in Clinical Anatomy at Western University. She further pursued her interest in women’s health on a CIDA Maternal and Newborn Care internship in Africa. Outside of the clinic, she loves to spend her free time biking and running outdoors.
Learn more about Laura at www.lauravonhagen.com
This blog post is not intended as medical advice. When choosing galactagogues, please consult with your physician or naturopathic doctor.
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https://www.ncbi.nlm.nih.gov/books/NBK501779/
https://www.ncbi.nlm.nih.gov/books/NBK501793/
https://www.ncbi.nlm.nih.gov/books/NBK501899/
https://www.ncbi.nlm.nih.gov/books/NBK501775/
Making More Milk by Lisa Marasco, MA, IBCLC and Diana West, BA, IBCLC (second edition)
