Milk-boosting foods and supplements - fact or fiction?
A food or supplement that is touted as being able to increase milk supply is also called a ‘galactagogue’. There are many products that make such a claim available in all sorts of options - pills, cookies, powders, etc. Common ingredients include: fenugreek, fennel, milk thistle, and brewer’s yeast. But is there any evidence to suggest that these supplements actually work?
Consumer products available for increasing milk supply headline messages such as:
“Moms, we're on this journey with you. Our lactation support cookies are made with premium ingredients to aid your milk supply. Take a bite of our lactation snacks and experience increased breast milk to support your liquid gold.” - Bessie’s Best Lactation Cookie.
“We spent years crafting this premium blend in partnership with IBCLC lactation consultants. It includes 4 key galactagogues—foods used around the world for centuries to support breast milk production—that are research-backed. Get all-day lactation support in one delicious cup.” - Bodily Lactation Latte.
These advertisements are quite compelling, however, according to the American College of Obstetricians and Gynecologists (ACOG), La Leche League, and the Academy of Breastfeeding Medicine, there is little scientific evidence to support the claims that these ‘galactagogues’ provide the benefits that marketing teams often suggest. Even when products make the claim of being ‘research-backed’, bare in mind that not all research is created equally.
So does that mean that you have no options for boosting your milk supply naturally with foods and supplements? Not necessarily. When it comes to optimal nutrition for breastfeeding there are two universally agreed upon recommendations:
1. Get adequate calories: you actually need more calories while breastfeeding than you did while you were pregnant. High-quality calories from a variety of food sources is key. Our bodies are tri-fuel vehicles, relying on a balance of protein, carbohydrates and fats to support all aspects of health including hormone balance, metabolism and consequently, breast milk production:
Protein: Breastfeeding mothers need more protein than non-lactating people. Protein is essential for milk production, and amino acids in particular are important for milk protein synthesis.
Carbohydrates: Carbohydrates are essential for energy and supply important vitamins and minerals. To make the most of them, focus on getting your carbs from fruits, vegetables, dairy, and whole grains, while steering clear of refined flours and sugar. This way, you'll fuel your body with nourishing, nutrient-rich options.
Fat: Essential fatty acids, such as DHA and EPA, are crucial for an infant's brain, eyes and immune system development, both before and after birth, so it's important to get enough during pregnancy and breastfeeding. Some studies propose that your fatty acid intake not only influences the composition of your breast milk but also affects how well your mammary glands work, which impacts your milk supply and the healthy body fat levels of your baby.
2. Stay well-hydrated:
Dehydration can significantly lower your prolactin levels, a hormone crucial for milk production. In one study, after just 24 hours of dehydration, prolactin levels dropped from 2.3 ng/ml to 0.8 ng/ml and stayed low for several days. However, once water intake was restored, prolactin levels went up quickly. When you’re dehydrated, it can also affect the part of your brain that controls prolactin release. Research shows that dehydrated mothers experienced a much weaker prolactin response to breastfeeding after 24 hours, and this response was nearly blocked after 48 hours. Staying hydrated is essential for maintaining healthy prolactin levels and supporting milk production.
Calculate how much fluid you need per day by taking you pre-pregnancy body weight in pounds x 0.5 to get the baseline amount of fluid (in ounces) you should be drinking plus add another 24oz/day to support breast milk production.
Considering the need for extra calories and hydration, it’s true that some of the cookies and powders available do offer added protein and can serve as high-calorie snacks to help balance your overall nutrition. Additionally, drink mixes might improve your hydration levels. However, I want to clarify that while I don’t oppose the use of these products, I encourage my readers to approach them with a critical eye. Be cautious of over-priced products with inflated claims and be aware of potential risks, such as gastrointestinal issues.
In conclusion, while these supplements might contribute to meeting your nutritional goals while breastfeeding, they shouldn’t be the main focus. Moreover, due to the limited evidence on their impact on milk production, I advise mothers concerned about their supply to consult their healthcare provider or a lactation consultant for a thorough evaluation of their individual situation. For more insights on breastfeeding challenges, I recommend reviewing the ACOG statement on Breastfeeding Challenges, prepared by their expert work group. Often, women may worry about low supply when it’s actually not an issue; for instance, low output when pumping doesn’t necessarily mean there’s a supply problem. If your baby is gaining weight well, feeding at the recommended intervals, and has plenty of wet and dirty diapers, it’s likely that your actual milk supply is sufficient, regardless of what you pump.
Sources:
Hydration and prolactin:
Adequate calorie intake:
Galactagogues:
