8 Power-House Herbal Supplements for Lactation (Galactagogues), and How to Take Them

Breastfeeding can be both a rewarding and challenging experience for new mothers. While the body naturally adjusts to the demands of nursing, many moms seek extra support to ensure a smooth and healthy breastfeeding journey. Herbal supplements for lactation have long been used as natural remedies to boost milk supply, improve energy, and promote overall well-being during the postpartum period. For more information on the process of milk production in the first seven days after birth, see this link.

In this blog post, we’ll explore some of the most popular and effective herbs for breastfeeding moms, along with their benefits, potential risks, and how to incorporate them into your routine safely. Whether you’re struggling with low milk supply or simply looking to support your body through the demands of motherhood, this guide can help you navigate the world of herbal supplements.

Document your journey with these supplements to know which one works for you and any side effects you may develop. Pay attention to the sections below concerning contraindications and risk factors.

Primary Evidence-Based Herbs as Supplements for Lactation

1. Fenugreek (Trigonella foenum-graecum)

Benefits:

• Most studied herbal galactagogue
• May increase milk production within 24-72 hours
• Contains phytoestrogens that support milk production

Cautions:

• Can cause maple-syrup smell in sweat/urine
• May lower blood sugar
• Not recommended for diabetic mothers
• May cause digestive upset

Benefits of Fenugreek for Breastfeeding Mothers:

1. Milk Supply Enhancement
   • Known as a galactagogue (substance that increases milk production)
   • Can significantly boost milk supply within 24-72 hours
   • Historically used in many cultures to support lactation
   • Works by stimulating milk-producing glands
   • Potentially increases milk production by 30-50%
2. Nutritional Support
   • Rich in vitamins and minerals
   • Contains iron, which is beneficial for nursing mothers
   • Provides protein and essential amino acids
   • Supports overall maternal nutritional needs
   • May help with postpartum recovery
3. Potential Metabolic Benefits
   • May help regulate blood sugar levels
   • Supports potential weight management
   • Can improve insulin sensitivity
   • May reduce cholesterol levels
   • Provides additional metabolic support during breastfeeding

Risks and Potential Side Effects:

1. Digestive System Concerns
   • Can cause significant digestive discomfort
   • Potential for:
     • Increased gas
     • Bloating
     • Diarrhea
     • Stomach cramping
   • May cause changes in bowel movements
   • Potential for digestive upset in both mother and baby
2. Allergic Reactions
   • Higher risk for those with:
     • Legume allergies
     • Peanut sensitivities
     • Known allergies to similar plants
   • Possible symptoms include:
     • Skin rashes
     • Breathing difficulties
     • Severe allergic reactions
   • Potential cross-reactivity with other herbs
3. Medication Interactions
   • Can interact with:
     • Diabetes medications
     • Blood thinners
     • Hormonal treatments
   • May lower blood sugar levels
   • Potential to affect medication effectiveness
   • Can impact blood clotting mechanisms
4. Hormonal and Metabolic Effects
   • May cause:
     • Unusual body odor (maple syrup-like smell)
     • Increased sweating
     • Potential hormonal fluctuations
   • Can affect blood sugar regulation
   • Potential impact on thyroid function

Dosage and Usage Considerations:

• Typical recommended dosage: 2-3 capsules (610mg each) three times daily
• Start with lower doses and gradually increase
• Most effective when taken with meals
• Consistent use is key for milk supply enhancement

Precautions:

1. When to Avoid
   • History of diabetes
   • Hormone-sensitive conditions
   • Prior allergic reactions
   • Ongoing medical treatments
   • Pregnancy complications
2. Warning Signs
   • Discontinue use if experiencing:
     • Severe allergic reactions
     • Significant digestive issues
     • Dramatic changes in blood sugar
     • Any adverse reactions in baby
     • Persistent unusual symptoms
3. Baby Considerations
   • Monitor infant for:
     • Digestive changes
     • Allergic reactions
     • Unusual behavior or discomfort
   • Some babies may be sensitive to fenugreek in breast milk

Typical Dosage: 2-3 capsules (580-610mg) 3x daily

Fenugreek has been around for a long time. The problem I have with this herbal supplement is the risk for it having the opposite effect of what is intended. According to a study in the Journal of Academy of Nutrition and Dietetics, mothers who used fenugreek as a galactagogue 43% thought it increased milk supply and 5% thought it decreased their milk supply.[20] Some evidence indicates that fenugreek might be more effective in the first few days postpartum than after 2 weeks postpartum.[21] However, most studies have shown that Fenugreek has minimal effect on the mother’s milk supply. 

2. Blessed Thistle (Cnicus benedictus)

Benefits:

• Often used in combination with fenugreek
• May increase milk supply
• Supports digestive health

Cautions:

• May cause stomach upset in high doses
• Not recommended for those with ragweed allergies

Typical Dosage: 3 capsules (325mg) 3x daily

Benefits of Blessed Thistle for Breastfeeding Mothers:

1. Milk Supply Enhancement
   • Potent galactagogue (milk-producing herb)
   • Often used in combination with fenugreek
   • Supports milk production
   • Helps stimulate milk-producing glands
   • Potentially increases milk supply within 24-48 hours
2. Nutritional Support
   • Rich in antioxidants
   • Contains essential minerals
   • Supports overall maternal nutrition
   • Aids in postpartum recovery
   • Potentially reduces inflammation
3. Digestive Health Benefits
   • Traditional remedy for digestive issues
   • May help reduce bloating
   • Supports liver function
   • Aids in appetite regulation
   • Potential digestive system support

Risks and Potential Side Effects:

1. Allergic Reactions
   • Potential allergic responses in sensitive individuals
   • Risk for those with:
     • Ragweed allergies
     • Chrysanthemum sensitivities
     • Daisy family plant allergies
   • Possible symptoms:
     • Skin rashes
     • Respiratory issues
     • Mild to severe allergic reactions
2. Digestive System Concerns
   • May cause:
     • Mild stomach upset
     • Increased gas
     • Potential diarrhea
     • Digestive discomfort
   • Rare instances of significant gastrointestinal issues
3. Medication Interactions
   • Potential interactions with:
     • Diabetes medications
     • Blood thinners
     • Hormone treatments
   • May affect blood sugar levels
   • Possible impact on medication absorption

Dosage and Usage Guidelines:

• Typical recommended dosage: 1-3 capsules (325-650 mg) three times daily
• Best when taken with meals
• Start with lower doses
• Consistent use recommended for milk supply

Precautions:

1. Contraindications
   • Avoid if:
     • Pregnant
     • Have hormone-sensitive conditions
     • Taking specific medications
     • History of allergic reactions
     • Experiencing unexplained medical issues

3. Moringa (Moringa oleifera)

Benefits:

• Rich in iron and calcium
• Shows promising research for milk production
• Provides additional nutrients

Cautions:

• May interfere with thyroid medication
• Start with low doses

Typical Dosage: 250-300mg 2x daily

Benefits of Moringa:

1. Milk Supply Enhancement
   • Powerful natural galactagogue
   • Stimulates milk production hormones
   • Increases breast milk quantity
   • Supports consistent milk flow
   • Traditionally used in many cultures for lactation support
2. Nutritional Powerhouse
   • Extremely nutrient-dense
   • Contains:
     • 7 times more Vitamin C than oranges
     • 4 times more calcium than milk
     • 3 times more potassium than bananas
     • 2 times more protein than yogurt
     • High in iron, vitamins A, B, and E
   • Supports overall maternal nutrition
   • Aids postpartum recovery
   • Potentially improves milk quality
3. Immune System Support
   • Rich in antioxidants
   • Anti-inflammatory properties
   • Boosts maternal immune function
   • May help prevent postpartum infections
   • Supports overall health during breastfeeding
4. Hormonal Balance
   • May help regulate postpartum hormones
   • Supports endocrine system
   • Potentially reduces postpartum mood fluctuations
   • Aids in stress management
   • Supports overall hormonal health

Risks and Potential Side Effects:

1. Digestive Concerns
   • Potential side effects:
     • Mild stomach upset
     • Possible diarrhea
     • Increased gas
     • Digestive discomfort
   • Usually mild and temporary
   • Individual responses vary
2. Allergic Reactions
   • Rare but possible allergic responses
   • Potential symptoms:
     • Skin rashes
     • Respiratory issues
     • Mild allergic reactions
   • Higher risk for those with plant allergies
3. Medication Interactions
   • May interact with:
     • Blood sugar medications
     • Blood pressure treatments
     • Thyroid medications
   • Potential to affect medication effectiveness
   • Possible blood sugar regulation impacts
4. Pregnancy and Breastfeeding Cautions
   • Limited research on long-term effects
   • Potential risks with excessive consumption
   • Recommended moderation

Dosage and Usage Guidelines:

• Typical recommended dosage:
  • 1-2 teaspoons of powder daily
  • 2-4 capsules (400-500 mg) three times daily
• Can be added to:
  • Smoothies
  • Teas
  • Juices
  • Food preparations
• Start with lower doses
• Consistent use recommended

Preparation Methods:

• Powder form
• Capsule supplements
• Dried leaf preparations
• Liquid extracts
• Tea infusions

Precautions:

1. When to Avoid
   • Pregnancy complications
   • Existing medical conditions
   • Ongoing medication treatments
   • Known allergies
   • Unexplained health issues

4. Goat’s Rue (Galega officinalis)

Benefits:

• May help develop mammary tissue
• Traditional European galactagogue
• Beneficial for insulin sensitivity
• Beneficial for moms with PCOS

Cautions:

• Raw form can be toxic
• Use only commercially prepared supplements

Typical Dosage: 1-2 capsules (600mg) 3x daily

Benefits of Goat’s Rue for breastfeeding mothers:

1. Milk Supply Enhancement
   • Powerful natural galactagogue
   • Stimulates mammary gland development
   • Increases milk production
   • Supports breast tissue growth
   • Particularly effective for mothers with:
     • Low milk supply
     • Previous breastfeeding challenges
     • Insufficient glandular tissue
     • Adoptive or induced lactation
2. Hormonal Support
   • Helps balance prolactin levels
   • Supports endocrine system function
   • May regulate insulin sensitivity
   • Potentially reduces inflammation
   • Aids in postpartum hormonal transitions
3. Metabolic Benefits
   • Natural blood sugar regulator
   • May support weight management
   • Potentially improves insulin function
   • Supports metabolic health
   • Aids in postpartum recovery
4. **Nutritional Contributions
   • Contains beneficial compounds:
     • Flavonoids
     • Alkaloids
     • Polysaccharides
   • Supports overall maternal nutrition
   • Provides additional nutritional support
   • May improve overall health during lactation

Risks and Potential Side Effects:

1. Digestive System Concerns
   • Potential side effects:
     • Mild stomach upset
     • Possible gas
     • Occasional diarrhea
     • Digestive discomfort
   • Usually mild and temporary
   • Individual responses vary
2. Allergic Reactions
   • Rare allergic potential
   • Possible symptoms:
     • Skin rashes
     • Respiratory issues
     • Mild allergic responses
   • Higher risk for those with legume allergies
3. Medication Interactions
   • May interact with:
     • Diabetes medications
     • Blood sugar treatments
     • Hormone therapies
   • Potential to affect medication effectiveness
   • Possible blood sugar regulation impacts
4. Pregnancy and Breastfeeding Cautions
   • Limited long-term research
   • Recommended moderate consumption
   • Individual health considerations important

Dosage and Usage Guidelines:

• Typical recommended dosage:
  • 300-600 mg capsules
  • 1-3 capsules daily
  • Liquid extract: 20-40 drops
• Preparation methods:
  • Capsules
  • Liquid extracts
  • Dried herb teas
• Start with lowest effective dose
• Consistent use recommended

Precautions:

1. Contraindications
   • Avoid if:
     • Pregnant
     • Diabetes complications
     • Hormone-sensitive conditions
     • Taking specific medications
     • Unexplained health issues

Secondary Supportive Herbs as Supplements for Lactation

5. Fennel (Foeniculum vulgare)

Benefits:

• May improve milk ejection reflex
• Can reduce digestive issues
• Pleasant taste when used as tea

Cautions:

• Avoid excessive amounts
• Monitor baby for sensitivity

Typical Dosage: 1-2 cups of tea daily, or capsules

Benefits of Fennel for breastfeeding mothers:

1. Milk Supply Enhancement
   • Proven galactagogue
   • Stimulates milk production
   • Increases breast milk quantity
   • Supports consistent milk flow
   • Traditionally used across multiple cultures
   • Helps regulate milk production hormones
2. Digestive Support
   • Natural carminative herb
   • Reduces infant and maternal digestive discomfort
   • Helps alleviate:
     • Colic in babies
     • Gas
     • Bloating
     • Digestive issues
   • Supports overall digestive health
3. **Nutritional Profile
   • Rich in essential nutrients:
     • Vitamin C
     • Potassium
     • Magnesium
     • Calcium
     • Iron
   • Supports maternal nutrition
   • Provides additional health benefits
   • Aids postpartum recovery
4. **Hormonal Balance
   • Supports endocrine function
   • May help regulate hormonal shifts
   • Potentially reduces postpartum mood fluctuations
   • Supports overall hormonal health
   • Aids in stress management

Risks and Potential Side Effects:

1. Allergic Reactions
   • Potential allergic responses
   • Higher risk for individuals with:
     • Celery allergies
     • Carrot family plant sensitivities
   • Possible symptoms:
     • Skin rashes
     • Respiratory issues
     • Mild allergic reactions
2. Digestive System Concerns
   • Potential side effects:
     • Mild stomach upset
     • Increased gas
     • Possible digestive discomfort
   • Usually mild and temporary
   • Individual responses vary
3. Medication Interactions
   • May interact with:
     • Blood thinners
     • Hormone treatments
     • Diabetes medications
   • Potential to affect medication effectiveness
   • Possible blood sugar regulation impacts
4. Pregnancy and Breastfeeding Cautions
   • Limited long-term research
   • Recommended moderate consumption
   • Individual health considerations important

Dosage and Usage Guidelines:

• Typical recommended dosage:
  • Tea: 1-3 cups daily
  • Capsules: 300-500 mg, 2-3 times daily
  • Liquid extract: 20-40 drops
• Preparation methods:
  • Herbal tea
  • Capsules
  • Essential oil
  • Seed powder
  • Liquid extracts
• Start with lowest effective dose
• Consistent use recommended

Precautions:

1. Contraindications
   • Avoid if:
     • Pregnancy complications
     • Hormone-sensitive conditions
     • Taking specific medications
     • Known allergies
     • Unexplained health issues

6. Alfalfa (Medicago sativa)

Benefits:

• Rich in vitamins K and A
• May support milk production
• Provides iron and calcium

Cautions:

• May interact with blood thinners
• Avoid if you have autoimmune conditions

Typical Dosage: 1-2 capsules (500mg) 3x daily

7. Sunflower Lecithin

Benefits

Preventing and Treating Clogged Milk Ducts

• Helps reduce milk viscosity
• Makes milk flow more smoothly
• Decreases likelihood of milk duct blockages
• Can help prevent painful mastitis
• Potentially reduces inflammation in milk ducts

2. Improving Milk Flow
   • Helps thin out thick breast milk
   • Reduces milk stickiness
   • Supports easier milk expression
   • May increase overall milk flow efficiency
   • Can help mothers struggling with milk production issues
3. Natural and Safe Supplement
   • Derived from sunflower seeds
   • Generally considered safe for breastfeeding mothers
   • Natural alternative to other milk flow interventions
   • Minimal known side effects
   • Does not typically interfere with milk production
4. Potential Nutritional Benefits
   • Contains essential fatty acids
   • Supports brain health
   • May provide additional nutrients to mother and baby
   • Contains choline, important for cognitive development
   • Supports overall cellular health

Risks and Potential Side Effects:

1. Digestive Concerns
   • May cause mild stomach upset
   • Potential for bloating
   • Possible loose stools
   • Some individuals might experience digestive discomfort
   • Rare instances of allergic reactions
2. Potential Allergic Reactions
   • Risk for those with sunflower seed allergies
   • Possible skin rashes
   • Potential respiratory symptoms
   • Rare cases of anaphylaxis
   • Individuals with known seed allergies should consult healthcare provider
3. Medication Interactions
   • Potential interactions with blood-thinning medications
   • May affect blood clotting mechanisms
   • Could interfere with certain hormone treatments
   • Recommended to consult healthcare provider before use
   • Potential impact on other supplement absorption

Benefits of Brewer’s Yeast for Breastfeeding and Milk Supply:

1. Increases Milk Production: 

2. Rich in Nutrients: 

• Contains B-vitamins (especially B1, B2, B6, B12) 
• iron 
• protein
• trace minerals, which can support overall health and energy for breastfeeding mothers.

3. Supports Lactation Hormones: 

• Some believe it helps balance lactation hormones, potentially improving milk output.

4. Boosts Immune System: 

• The probiotics and antioxidants in brewer’s yeast may help strengthen the immune system of both mother and baby.

5. Promotes Energy and Mood: 

• The B-vitamins can help combat fatigue and may support a positive mood, which can be beneficial during the demanding postpartum period.

6. Helps with Digestion: 

• Brewer’s yeast contains fiber and probiotics, which may help with digestion and gut health for both the mother and baby.

7. May Improve Skin Health: 

• Some people find brewer’s yeast helpful for improving skin health, potentially reducing issues like acne or eczema.

---

Risks of Brewer’s Yeast for Breastfeeding:

• Allergic Reactions: Some individuals may be allergic to brewer’s yeast, leading to skin reactions or digestive issues.
• Digestive Issues: Excessive consumption can cause bloating, gas, or diarrhea, particularly if the body is not accustomed to high amounts of yeast.
• High in Purines: Brewer’s yeast contains purines, which can lead to an increase in uric acid, potentially causing gout or kidney stones in sensitive individuals.
• Potential for Yeast Overgrowth: In rare cases, too much brewer’s yeast might contribute to an overgrowth of yeast in the body, which could lead to thrush or fungal infections.
• Interaction with Medications: Brewer’s yeast could potentially interact with certain medications, such as those used for diabetes or depression (e.g., MAO inhibitors), leading to adverse effects.
• Not a Guaranteed Solution: While many believe in its benefits, the effectiveness of brewer’s yeast in boosting milk supply can vary between individuals, and it may not work for everyone.
• Risk for People with Candida Sensitivity: Brewer’s yeast may exacerbate conditions like Candida overgrowth (yeast infection) in some individuals, leading to worsened symptoms.

Best Practices for Use of All Supplements

Starting Supplementation:

1. Begin with single herb
2. Start low dose and increase gradually
3. Monitor milk production
4. Watch for baby’s reaction
5. Keep detailed notes of effects

Signs of Effectiveness:

• Increased pumping output
• Fuller breasts
• More frequent let-downs
• Baby’s satisfaction
• Increased wet diapers

When to Use:

• Low supply concerns
• Returning to work
• Building freezer stash
• During growth spurts
• Stress periods

Safety Considerations

General Precautions:

1. Always consult healthcare provider first
2. Choose quality brands
3. Watch for allergic reactions
4. Monitor baby’s behavior
5. Stop if adverse effects occur

Red Flags:

• Excessive drowsiness
• Digestive disturbances
• Skin reactions
• Changes in baby’s behavior
• Hormonal symptoms

Not Recommended When:

• Pregnancy
• History of hormone-sensitive conditions
• Taking blood thinners
• Certain autoimmune conditions
• Known allergies to related plants

Tips for Maximum Benefit

Complementary Practices:

1. Maintain good hydration
2. Ensure adequate calories
3. Regular nursing/pumping
4. Proper latch and positioning
5. Stress management

Note: The effectiveness of herbal supplements varies among individuals. These supplements should be used as part of a comprehensive approach to supporting milk supply, including frequent removal of milk, proper nutrition, and adequate rest.

Discuss with your provider before taking these supplements yourself and pay attention to how they affect you individually.