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!

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Herbal Galactagogues

Herbal medicine is truly magical. With advances in technology, we are studying the effects of herbs on the body and health more and more. A galactagogue is an herbal action that is known to increase milk supply. Here are three of the commonly used herbs to promote lactation—these are all great as standalone teas or in herbal tea blends:

Fenugreek (Trigonella foenum-graecum):

Fenugreek has been used for centuries in traditional medicine, particularly in Indian and Middle Eastern cultures, for its numerous health benefits including enhancing milk production. A part of the Fabaceae family, the seeds are primarily used in supplement form and herbal teas. The phytoestrogens in the plant mimic oestrogen which stimulates milk glands. Caution is advised for diabetic mothers as fenugreek may lower blood sugar levels, as well as the possibility of causing gastrointestinal discomfort.

Milk Thistle (Silybum marianum):

Milk thistle has been used for over 2,000 years as a remedy for liver disorders. Its use as a galactagogue is more recent, gaining popularity for its milk-boosting properties. Containing silymarin, a compound known for its antioxidant and anti-inflammatory properties, which may help support milk production.

Fennel (Foeniculum vulgare):

Another long-standing herb used since ancient times by Egyptians and Greeks, fennel has been valued for its digestive and lactation-promoting properties. The seeds contain anethole, which has oestrogenic properties that can help stimulate milk production. If you are pregnant or have a history of hormone-sensitive conditions such as endometriosis, it is advised to avoid fennel.

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 iron, which is vital for preventing anemia, a condition that can negatively impact milk supply. The high fibre content aids digestion, while beta-glucan, a type of soluble fibre, has been shown to increase prolactin levels, the hormone responsible for milk production.

Brewer’s Yeast: A powerhouse of B vitamins, including B12, essential for energy production and overall health. it also contains chromium, which can help stabilise blood sugar levels, and selenium, an antioxidant that supports immune function.

Flaxseeds: Flaxseeds are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports overall health and can enhance the quality of breast milk. They are also rich in phytoestrogens, which may help boost milk production.

Hydration: Water is fundamental to milk production, as breast milk is about 90% water. Proper hydration supports metabolic processes and ensures adequate milk volume. Herbal teas, especially those with galactagogue properties as listed above, can provide additional lactation benefits.

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.

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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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