Let's talk: Increasing your milk supply, galactagogues, and recipes to try at home
A very common question for parents who have chosen to nurse their children might be, “how can I boost my milk supply?” You may be overwhelmed with the number of products that claim to boost your supply, however, what if we told you that two of the most basic ways to begin increasing your milk production might already be at your disposal. That’s right - nature is already on the case.
The #1 factor in milk supply is efficient milk removal. This is done in a few ways:
Having baby efficiently empty the breast/chest consistently
Effective pumping/hand expressing
Combination of both
Why is this the most effective way to initiate and maintain milk supply?
The sciency stuff: A parent’s milk supply is dependent on the delicate working relationship between a few key hormones: progesterone, prolactin, and oxytocin. These hormones are programmed naturally to start and establish lactation. In the early days of lactation, progesterone levels lower, which causes prolactin to surge letting the body know to continue milk synthesis. When the nipple is stimulated, or baby begins suckling, this triggers a release of oxytocin. Oxytocin triggers the “let down” or milk-ejection reflex, causing milk to start flowing.
This process happens every time baby nurses (or parent pumps). Frequent nursing or pumping, around the clock, drives the milk supply, which goes up rapidly in the first few days, then steadily for about 6 weeks, and then levels off.
The summary: Milk supply responds to demand.
Some parents find that even with effective and frequent milk removal, they could still use a bit more milk. That’s when we consider foods or herbs to boost supply. Called galactagogues, these particular foods and herbs have been used traditionally, and have been shown to assist in increasing a lactating person’s milk supply. Due to the lack of prescription medications specifically aimed at lactation, these traditions are continuously explored.
What galactagogues may increase my milk supply?
Studies have shown numerous foods and herbs that increase lactation. The ones listed in the image to the left are among the most popular.
*Please consult your physician before making a significant dietary change, or taking any supplement, herb, or medication. Some dietary supplements and herbs can have negative inte
On the other hand, here are some foods and herbs to stay away from in large quantities, as they may decrease milk supply:
Peppermint, parsley, sage, oregano, and lemon balm
The amount of these herbs used in cooking are not typically problematic, but if you are struggling with low supply, you may wish to avoid them in case you are particularly sensitive to them.
A regimen of supplements for milk supply should never be the first course of action for suspected low supply. No matter the positive results of galactagogues, the key to milk production is frequent and effective milk removal. A skilled lactation consultant can help you ensure that you’ve first optimized milk removal as well as rule out possible medical or anatomical causes of low supply. And then if you do decide to explore galactagogues, they can help you identify which ones might make the most sense for you.
Recipes
