Supporting Milk Supply Through Nutrition
What to know about galactagogues and 10 sources to consider
Supporting Milk Supply Through Nutrition
Breastfeeding can be both a beautiful experience and an incredibly taxing and stressful one, often at the same time. I feel grateful to have had a relatively smooth breastfeeding journey and to have nursed Elio until he turned one, when I chose to wean. While breastfeeding was pretty easy for us, pumping was not. I could barely get any milk out when pumping, which was demoralizing and stressful. I was also a “just enougher,” so I produced just enough milk to meet his needs.
At times, especially when pumping, I did have a lot of anxiety about my milk supply. I constantly worried about my supply dipping, and in some ways, I think I was valid in that. Elio began sleeping much better when we introduced a bottle of half breast milk and half formula at bedtime instead of nursing.
Breastfeeding is a deeply vulnerable time, and I see many companies and influencers who seem to prey on that vulnerability with ways (products and guides) to increase milk supply. So I want to be clear that the research behind galactagogues - foods, and herbs used to stimulate, increase, or maintain milk production - is really limited. That said, many of these have been used traditionally for centuries across cultures.
When it comes to maintaining or increasing supply, one of the most important things is simply eating enough. Producing breast milk is taxing on your body and requires energy (calories). On average, breastfeeding mothers need about 300 additional calories per day. If your body is in too much of a calorie deficit, milk supply can decrease.
In addition to eating enough and making sure your diet is nutritionally dense, here are some of the most common galactagogues.
10 Common Galactagogues
Fenugreek: One of the most well-known and used galactagogues, with a high safety rating even for breastfeeding moms. You can find it as a capsule, tea, or as seeds.
Milk Thistle: Milk thistle can help support liver function and may increase prolactin levels. It’s generally considered gentle and has been a supplement I have recommended to clients over the years.
Hops: Traditionally used for relaxation and sleep, hops may have mild prolactin-supporting effects. You can find it in lactation teas or in beer!
Raspberry Leaf: This is a very common herb used in both pregnancy for uterine support and postpartum. It’s delicious as a tea.
Oats: A very easy galactagogue to eat! Oats are rich in iron, fiber, and beta-glucans, which may support prolactin levels and overall nourishment.
Brewer’s Yeast: This is a very common one. Nutrient-dense and high in B vitamins, iron, and protein. Often found in lactation cookies.
Flaxseed: Flax is a good source of ALA, an omega-3 fatty acid, and phytoestrogens, which can play a role in hormone balance. Also, a way to add some extra calories and fiber.
Green Papaya: Traditionally used in some Asian cultures. Green papaya contains enzymes that may support digestion and nutrient absorption, which can indirectly support milk production.
Fennel: Contains phytoestrogens and has been used traditionally to support lactation. It may also help with digestion.
Nuts (almonds, cashews, walnuts): Nuts are nutrient- and calorie-dense, and a great source of healthy fats, protein, and compounds like tryptophan, which may support serotonin and prolactin.
At the end of the day, these foods and herbs can be supportive, but they are unlikely to completely fix low supply. The foundation of milk production is adequate nutrition, hydration, rest (as much as possible), and frequent feeding or pumping.
If you are nursing, it’s so important to prioritize enough protein and healthy fats, which help support hormone production and keep your body well-fueled during this demanding time. This isn’t the time to focus on weight loss.
And if you’re struggling with milk supply, don’t be afraid to reach out to a lactation consultant. Many are covered by insurance and can see you online in the comfort of your home.
Did you notice any foods that made a difference in your milk supply? Share in the comments.
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