Natural Remedies For Increasing Milk Supply
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Breastfeeding can be rewarding, but it often comes with challenges. I vividly remember how my supply “dried up” with my first child around ten months post-partum. With my second child, I was wiser and armed with more knowledge and tools. This time, I successfully weaned my son off breast milk just one day shy of his second birthday - the goal I had set for myself.
Through these experiences, I’ve learned a lot about the importance of nurturing our bodies post-partum, whether we’re breastfeeding or not. While the common narrative suggests that the female body needs 4-6 weeks to “fully recover” to a pre-pregnancy state, recent research aligns with more traditional viewpoints. It now states that women should ideally wait 6-18 months before trying to become pregnant again to allow the body to fully heal. fascinating, right? But let’s save that discussion for another day. Today, I want to share natural remedies for increasing milk supply—tried-and-true methods from my personal experience and naturopathic knowledge. Save this article for later!
Herbal Galactagogues: How They Support Milk Production
Herbal medicine is truly fascinating, offering a natural way to support the body’s complex processes. As science advances, we’re learning more about the mechanisms behind the traditional uses of herbs, including their role in promoting lactation. A galactagogue refers to any substance, herbal or otherwise, that helps increase milk supply by influencing hormonal pathways or directly supporting milk production in the mammary glands.
Here’s a closer look at three powerful herbs commonly used as galactagogues and how they work:
Fenugreek (Trigonella foenum-graecum):
Fenugreek, a member of the Fabaceae family, is well-known for its lactation-supporting properties. The seeds contain phytoestrogens, plant-derived compounds that mimic oestrogen in the body. Oestrogen plays a role in stimulating the mammary glands, and enhancing milk production by upregulating prolactin, the hormone responsible for milk synthesis.
Additionally, fenugreek contains saponins and diosgenin, which may further enhance prolactin release by acting on the pituitary gland. These compounds also support digestive health, which is crucial in postpartum recovery. However, fenugreek can lower blood sugar levels, making it important for mothers with diabetes to use this herb cautiously. Some individuals may also experience gastrointestinal discomfort due to its high fibre content.
Milk Thistle (Silybum marianum):
Milk thistle is more than just a liver-supporting herb—it’s also a galactagogue with unique lactation-enhancing mechanisms. The active compound silymarin has both antioxidant and anti-inflammatory properties, which help optimize cellular function and reduce oxidative stress in the mammary glands.
Silymarin also stimulates the secretion of prolactin by acting on dopamine receptors in the hypothalamus, which regulate prolactin levels. By reducing dopamine’s inhibitory effects, silymarin allows prolactin levels to rise, thereby promoting milk production. Additionally, its liver-supporting properties aid the postpartum body in detoxification and hormone metabolism, creating an optimal internal environment for milk synthesis.
Fennel (Foeniculum vulgare):
Fennel is a multitasking herb with benefits that extend beyond digestion. The seeds contain anethole, a compound with mild oestrogenic properties that enhances prolactin secretion by interacting with oestrogen receptors. This mechanism directly supports the milk ducts in producing and releasing milk.
Fennel is also rich in volatile oils, which not only improve digestion (helping to ease colic for both mum and baby) but also contribute to a calming effect that can help reduce stress—an indirect but crucial factor in maintaining milk supply. However, fennel’s oestrogenic action means it should be avoided by those with hormone-sensitive conditions such as endometriosis.
Nettle (Urtica doica):
Nettle is a nutrient powerhouse, packed with vitamins (A, C, K), minerals (iron, calcium, magnesium), and chlorophyll. These nutrients support the body’s recovery postpartum, ensuring adequate resources for milk production. Nettle also has a mild diuretic effect, helping reduce fluid retention and promote overall circulation, which indirectly supports the mammary glands.
Goat’s Rue (Galega officinalis):
Goat’s rue is one of the most effective galactagogues, particularly for mothers struggling with low supply due to glandular tissue insufficiency. It contains galegin, an alkaloid that stimulates the mammary glands and enhances prolactin release. Goat’s rue is particularly beneficial for mothers with a history of polycystic ovary syndrome (PCOS), as it also supports insulin sensitivity, which can influence prolactin and milk production.
Shatavari (Asparagus racemosus):
Shatavari is a staple in Ayurvedic medicine for postpartum care and lactation. It contains steroidal saponins that act as natural phytoestrogens, enhancing prolactin secretion and supporting mammary gland function. Shatavari also helps balance postpartum hormones, reduce stress, and nourish the reproductive system, making it a holistic choice for breastfeeding mothers.
Nutritional support
It’s not just herbs that can help increase milk supply, optimising our post-partum nutrition is critical for maintaining and enhancing milk supply.
Oats: Oats are rich in beta-glucan, a type of soluble fibre shown to naturally stimulate prolactin production, the key hormone responsible for milk synthesis. Additionally, oats are a great source of iron, which helps prevent postpartum anemia—a condition that can impair milk supply. Their high fibre content also supports digestion, which can become sluggish during the postpartum period.
Brewer’s Yeast: Brewer’s yeast is packed with B vitamins, particularly B12, which is essential for energy production and nervous system function. It also contains chromium, which helps stabilise blood sugar levels, reducing energy dips that are common for new mothers. The high levels of selenium, a powerful antioxidant, support immune function and protect against oxidative stress, benefiting both mother and baby.
Flaxseeds: Flaxseeds are a fantastic source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports brain and nervous system health in both mum and baby. The phytoestrogens in flaxseeds mimic oestrogen, which may help stimulate prolactin secretion and improve milk production. Additionally, their high fibre content aids in postpartum digestive health.
Hydration: Breast milk is approximately 90% water, making proper hydration essential for maintaining milk volume. Dehydration can lead to reduced milk supply and fatigue, so drinking water throughout the day is vital. Including hydrating options such as infused water, herbal teas (especially those with galactagogue properties), or broths can further support your lactation and overall recovery.
Tip: You can combine all the ingredients above to make lactation cookies!
Lifestyle
We can make all the nutritional changes we want, but if we don’t assess our lifestyle to ensure adequate sleep and reduced stress, our milk supply can suffer. Sleep is crucial for milk production and various other metabolic processes essential for postpartum recovery. Life with a newborn is a huge adjustment, and stress is a natural byproduct of this transition. Awareness is key! Try to sleep when the baby sleeps and practice deep breathing techniques to manage stress when it arises.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
Further reading:
[1] Lopez-Gonzalez DM, Kopparapu AK. Postpartum Care of the New Mother. [Updated 2022 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK565875/
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