Tools to Boost your Milk Supply: 9 Different Galactogogues To Try

I had a terrible time when Froot Loop was born trying to get him to get enough breastmilk. I eventually ended up having to pump practically constantly when I wasn’t actually nursing him and I was put on a ton of different supplements to help increase my supply. Eventually, we got our act together and he nursed for almost 3 years! 

A galactagogue is an herb that is used to help increase breastmilk production in nursing mothers.  Below is a list of some of the more effective and popular ones and some important information about each. Please remember that I am not a doctor, nor do I play one on TV. All of this information is from my own research and experience. 

Fenugreek is one of the best and strongest herbs for increasing milk production. When taken in very large amounts, Fenugreek is also used for lowering blood sugar levels, and is, therefore, not recommended for use by diabetics or those who are on strict insulin regimens to regulate their blood sugar levels. Fenugreek is a good source of protein, iron, vitamin C and more. It also works on the digestive system, and in a small percentage of people, it may cause gas in either the mother or baby. It’s high in fiber and can also help regulate your poop! It can usually produce results in as little as 25-72 hours, though some women might require a longer wait before obvious results in milk production are noticeable. It is considered safe to take up to 3500 mg/day. Many mothers of adopted babies have successfully used this herb to help establish a breastmilk supply to feed their adopted babies. Fenugreek is not recommended for use during pregnancy as it can cause uterine activity.  Fenugreek must be used with consistency for best results, otherwise it can negatively affect or decrease milk production. 

Fennel is great for increasing breastmilk production, and at the same time is also extremely helpful in relieving symptoms of gas or upset stomach. It is the perfect herb to take in conjunction with Fenugreek, when gas is a problem. Taken throughout Middle Eastern and Mediterranean countries as well as India for centuries, this herb has been shown to greatly enhance milk production in lactating women. Some women experience a doubling of breast milk supply with fennel seed.

Red Raspberry Leaf not only helps to increase breastmilk production, but it also will help the uterus recover after birth, as it is a uterine toner. Red Raspberry Leaf is incredibly high in vitamins and minerals, including  Niacin (a B vitamin), which has been said to be helpful in relieving symptoms of Reynaud's Syndrome. Many midwives recommend taking this through the pregnancy and beyond. 

Stinging Nettle Leaf is a similar herb to Alfalfa. It helps to enrich the milk. It also regulates fluid levels in the body and is an amazing aid for seasonal allergies and gout. Personally, I take it year round. Stinging nettle is thought to help stimulate milk production and increase the supply of breast milk. Nettle is generally considered safe to take immediately after giving birth, and it can be continued for an extended period of time. Due to its iron-rich content, nettle has been used to treat anemia and fight postpartum fatigue by building up the blood supply. The side effects from nettle are usually mild, but it can cause stomach upset and diarrhea. When taken right after childbirth, there may be a risk of developing an overabundant supply of breast milk, engorgement, and mastitis. Although this herb is safe to use after the birth of your baby, you should NOT use stinging nettle while you are pregnant.

Blessed Thistle, also known as "Our Lady's Milk Thistle",  increases breastmilk production while helping to alleviate mild forms of postpartum depression. It is a bitter herb (known as a digestive bitter), which is healthful for the liver and digestion. Note: do not confuse this herb with Milk Thistle, which is another amazing herb, but serves a different purpose (liver function).

Oat Straw is another herb that helps increase supply. Saponins — which oats are full of — are antibiotic and anti-inflammatory, supporting the immune system, but they also impact the milk-making hormones produced by the pituitary gland. Oats may support lactation because they are rich in iron and are a comfort food, which can relax you. They also share properties with some other common galactogogues, like alfalfa.

Alfalfa is a great herb for increasing breastmilk production while providing the body with lots of good vitamins and minerals. It is very high in Vitamin K in particular, which helps to staunch bleeding. Many midwives encourage all their clients to take Alfalfa for at least six weeks before birth, and for several months afterwards, to help avoid hemorrhage at the birth, and to help the body recover and make plentiful breastmilk afterwards. This is another lactogenic herb used to increase mammary tissue and therefore, milk supply. Alfalfa leaf is an herb with many beneficial vitamins, minerals and amino acids. Alfalfa is estrogenic, and promotes pituitary function, which is thought to be the way it works for increasing breastmilk supply. It can safely be taken during pregnancy and after the birth of your child. Note: This herb is not recommended for use by those on blood-thinning medications due to its high levels of Vitamin K.

Goats Rue is a powerful herb for stimulating milk production and increasing the flow of breastmilk. It has been shown to increase milk production by 50% in many cases, and may also stimulate the development of the mammary glands themselves. This herb is safe for use during pregnancy. This herb is incredibly efficient at helping to develop mammary tissue. The more breast tissue, often the more milk can be produced. Goat’s rue may also be helpful for mothers who have low milk supply as a result of polycystic ovary syndrome (PCOS).

Garlic is another herb you can use or take to help increase your supply. Cultures all over the world use garlic for its medicinal properties as well as its culinary flavoring. Used in moderation, garlic may have a lactogenic effect — but this may be because babies like the flavor. One study found that babies nursed more often and took more milk when mothers took a garlic supplement before nursing. So, the increased breast stimulation helped to increase milk supply.

Did you have any trouble with your breast milk supply?