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By Helen Batmany,
MSc Human Nutrition
Mother’s milk is packed with essential nutrients and powerful immune-boosting properties.
For generations, cultures worldwide have used
traditional remedies to boost milk production, known as galactagogues.
What is Galactagogue
A Galactagogue is any substance; natural or synthetic that helps to increase a mother’s milk supply.
Common natural galactagogues are fenugreek, milk thistle and fennel.
Fenugreek
Fenugreek, is a fragrant herb native to the Mediterranean region, Southern Europe and western Asia.
One of its most well-known uses is its ability to increase milk production in breastfeeding women.
How Fenugreek Enhances Milk Production
While the exact mechanism isn’t fully understood, many mothers notice results within twenty-four to seventytwo hours, though it can take up to two weeks.
How to Take Fenugreek
Fenugreek is available in several forms:
Tea: Made by steeping crushed seeds in hot water.
Powder: Can be added to foods like soups or smoothies.
Capsules: The most convenient and widely used form.
Sweets: fenugreek can be added to sweets; however, it is an extra source of calories and sugar.
The recommended dosage for lactation support is typically 2 to 3 capsules per day, with each capsule containing 580–610mg of fenugreek seed extract.
However, dosage may vary by brand, so always follow package instructions and consult a healthcare provider before taking fenugreek pills.
Precautions and Potential Side Effects
While generally considered safe for most breastfeeding women, fenugreek may cause side effects such as:
- Vomiting.
- Diarrhea.
- Gas.
- Heartburn.
- Sweat and urine smells like maple.
- Allergic reactions, especially in those allergic to peanuts or chickpeas.
Fenugreek may also interfere with thyroid function, particularly in lactating mothers with hypothyroidism and should thus be used cautiously.
It’s not recommended during pregnancy, as it may stimulate uterine contractions.
Milk Thistle
Milk Thistle is a plant with distinctive white veins like milk splashes and a vibrant purple flower.
This plant is native to Europe and has traditionally been used to increase breast milk production in lactating mothers.
How Milk Thistle Enhances Milk Production
One of the key active compounds in milk thistle is silymarin; extracted from the plant’s seeds.
Silymarin is thought to help increase breast milk supply by enhancing the production of the prolactin hormone, which plays a vital role in milk production.
How to Take Milk Thistle
Milk thistle can be taken in various ways such as:
- Supplement: tablets or capsules are the most common form.
- Tea: made by steeping crushed milk thistle seeds or prepackaged tea bags in hot water.
- Tincture or liquid extract.
- Powdered form to be added to smoothies or yoghurt.
Precautions and Potential Side Effects
While generally well-tolerated, milk thistle may cause mild side effects, such as:
- Diarrhoea or constipation.
- Nausea.
- Vomiting.
- Bloating.
- Itchiness.
- Headaches.
Milk thistle should be used with caution, especially in pregnant women and individuals with diabetes, as it may lower blood sugar levels.
Some people may experience allergic reactions and due to its potential estrogen-like effects, it should be avoided in certain types of breast cancer.
While milk thistle has a long history of traditional use to support lactation, further well-designed studies and clinical research are needed to confirm its efficacy and safety in enhancing breast milk production.
Fennel
Fennel, a Mediterranean vegetable with a liquorice-like flavour, is traditionally used to support lactation.
All parts of the plant are edible including the bulb, leaves and seeds.
Fennel is valued for both culinary and medicinal purposes.
How Fennel Enhances Milk Production
Fennel is rich in bioactive compounds such as anethole and flavonoids, which may help support breastfeeding by boosting prolactin levels and promoting healthy mammary gland development.
How to Take Fennel
Raw or cooked:
Tea: 1 or 2 fennel seeds in a cup of boiling water.
Supplement: capsules or tablets.
Fennel seeds: can be chewed or added to salads, dough and soups.
Precautions and Potential Side Effects
While fennel is generally considered safe in moderate amounts through food or tea; some side effects can be noticed such as;
- Vomiting.
- Nausea.
- Allergy symptoms such as difficulty in breathing and itchiness.
- Increased risk for bleeding.
Additionally, fennel might decrease the effect of estrogen and can interfere with medications like tamoxifen used in the treatment of breast cancer.
Also, it’s high in potassium thus not recommended for patients with kidney issues.
Certain antibiotics, such as Ciprofloxacin, may have reduced effectiveness when taken with fennel.
Natural galactagogues may help boost milk supply, but concentrated forms like supplements can carry risks or interact with medications.
Always consult a physician and follow label instructions.
Reprinted with permission from Family Flavours magazine
