Top Supplements for Improving Lactation
Lactation Supplements and Breast Milk Production
Milk supply is among one of the most common things breast/bodyfeeding parents stress about. Unfortunately, our bodies aren’t transparent vessles equipped with lines for measuring ounces like a bottle. It may be anxiety provoking for some, to not know EXACTLY how much milk is being transferred to baby.
Before we delve too much into supply and how to support your body when boosting supply, I want to stress that in MOST cases, your body will produce plenty of milk for YOUR baby. If you are concerned about the possibility of low milk supply, I would STRONGLY recommend working with a lactation consultant or your healthcare provider to determine if, in fact, your milk supply has decreased and what the root cause may be. Oftentimes, once the root cause is resolved - with more daily, consistent nursing and pumping sessions - your milk supply should naturally increase again, without the need for any extra lactation supplements.
The term “galactagogue” is used to describe a group of supplements that may help increase your breast milk supply. Herbs, lactation teas, medications, and even cookies are available in most grocery stores and online. Though current research is mixed on whether galactagogues are effective, here are some common lactation supplements to try if you are still experiencing supply challenges.
Note: Remember the importance of nourishing yourself if you are concerned about your ability to adequately nourish your baby. Eating well and staying hydrated will positively impact your breast/bodyfeeding experience. You can't pour from an empty cup! <3
(You’ll want to discuss any use of the following with your healthcare provider just in case for some reason the galactagogue or a specific ingredient isn’t recommended for you).
Fenugreek: Known as the most popular herbal galactagogue used in the U.S., although there’s no lactation research that proves its effectiveness. Capsules containing ground fenugreek seed are reported to increase supply. With that said, this supplement may work best when taken in combination with blessed thistle. Some women say that when taking fenugreek, breast milk and sweat may have a maple syrup-like scent.
Alfalfa, Milk Thistle, Fennel, Black Seed, and Shatavari Root: For hundreds of years, in other cultures these have all been traditionally used to increase breast milk supply.
Lactation Teas: Results tend to vary, but there are many teas marketed specifically as galactagogues. With any of the teas you may try, be sure to know what the ingredients are and chat with your healthcare provider or a lactation consultant if you have any questions. My two favorite brands are Traditional Medicinals and Earth Mama– both are organic and support healthy milk production.
Moringa: Moringa is a real food found in nature and comes from the moringa tree, commonly found in Asia. This is one of the few lactation supplements that have research studies to prove its effectiveness. You can find moringa in the loose-leaf form to put in teas, recipes, or smoothies, or you can buy it in capsule form. It’s best to choose an organic variety that has been third-party tested and verified for good manufacturing practices.
Again-Remember, most mothers don’t need lactation enhancers to initiate, build, and maintain their breast milk supplies. Be sure to nurse and/or pump frequently – usually about 10 – 12 times in each 24-hour period – and effectively, as adequate milk removal is essential.
About The Author
Dana Ramsey is a Certified Nurse Midwife and has spent the past 15 years helping women navigate their gynecology, pregnancy, postpartum and menopausal challenges. Dana is dedicated to helping her patients overcome conditions impacting their ability to conceive and maintain a successful pregnancy.
