Lactogenic A-Z
Lactogenics and Galactagogues are components that promote breast milk production. When studies exist that support the lactogenic claim I mention it, most however have just evolved over hundreds of years and are based on customs. This does not mean that their claimed effectiveness is not necessarily true, it could just mean that no study has been done to proof the claim. Please keep in mind that if you know to have a reaction to any of these ingredients or are experiencing a reaction discontinue consuming these.
There are 3 main categories of components. These are foods, supplements and medications.
There are 3 main categories of components. These are foods, supplements and medications.
Foods: (Not many studies have been done on foods that increase the amount of breast milk production but rather on foods that increase the quality of breast milk. Because there is no evidence by studies conducted of their effect on breast milk production many sources like WebMD simply advise against the consumption. These are in general just food items that can be included in your cooking and meal preparation. Unless you want to take these as a supplement, which will have a higher concentration I consider the consumption of these foods in general safe while nursing.)
- Apricots: are considered lactogenic (1).
- Asparagus: is considered lactogenic (1).
- Avocado: is considered a lactogenic food and a healthy fat (1).
- Barley: Is considered a lactogenic and makes the milk more creamy (1). It has been used as a galactagogue in past Greek medicine (2). One way to include barley in your diet is by making Barley-Water.
- Beets: are high in iron and can in particular help when anemic (2). Low iron levels can decrease breast milk production (3).
- Carrots: contain high amounts of beta-carotene, which according to "MobiMotherhood" are needed in extra amounts when nursing (2).
- Coffee: When drinking coffee keep in mind that the caffeine can pass to the baby through the breast milk and act as a stimulant. To avoid this, have your cup of coffee right after nursing your baby in the morning and limit it to 1 cup. If you would like to have more, switch to decaf or try out coffee substitutes like CARO, Roma, Caffix, Pero and Dandy Blend, which are based on grain barley a lactogenic (2). They can also contain chicory, dandelion and malt, which are also supposed to be lactogenic (2).
- Fennel: Can be consumed as tea or added as a spice in cooking. According to "MobiMotherhood" fennel can be used as a lactogenic as it is "well-known" for this (2). There are no current studies supporting this claim at this time.
- Garlic: According to a study adding garlic to your meals can increase the time an infant is likely to suckle on a mother's breast ultimately increasing the milk production by stimulation (1). Garlic is also available as a supplement.
- Ginger: is considered lactogenic as it can help stimulate milk let down (2). It can be consumed in meals as well as in form of ginger ale.
- Grains: Oats (see oats), millet, barley (see barley) rice are lactogenic foods (2). Brown rice is nutritionally preferred to white rice as it has more nutrients and fiber.
- Green Drinks: Can contain a variety of lactogenic ingredients such as "barley-grass, alfalfa leaf, spirulina, corellas, kelp, oat-straw" (2). Warning: Green drinks can contain Chlorella which can increase the mercury content in the mother as well as her breast milk and should be taken avoided (2).
- Leafy Vegetables (dark green): According to MobiMotherhood dark green leafy vegetable contain good amounts of minerals, vitamins and enzymes, as well as phytoestrogen, which aid in lactation (2). Dandelion is considered lactogenic among others (1).
- Legumens: chickpea, mung beans, peas, green beans and lentils
- Nuts: include raw almonds, cashews, and macadamia nuts (1,2). Avoid salted nuts.
- Oats: Contain iron, beta-glucans, phytochemicals, protein, fiber, and carbohydrates, which support the increase of breast-milk production (3). Another benefit of oats are the reduction of cholesterol. Additionally, it is considered a comfort food which can lead to the release of oxytocin, which helps Mama relax and stimulates the production of breast milk (3). Oats can be consumed as oat meal but can also be used in baking of cookies and breads. People who have Celiac disease or are gluten intolerant can have a reaction to oats.
- Oils: Avoid hydrogenated and trans fat's. Olive, coconut, sesame as well as flaxseed oil and butter are good (2).
- Papaya (green): The unripe fruit needs to be simmered in order to be consumed or taken as supplement. It has been used as a lactogenic in Asia and is a good "source of enzymes, vitamins, and minerals, including vitamins C, A, B, and E" (2).
- Raspberry Leaf: Among other things Red Raspberry Leaf is used to treat gastrointestinal disease, diabetes as well as by midwives to ease labor (4). According to "Wellness Mama" the benefits of raspberry leaf focus on pregnant women and should be taken after consultation with a midwife or doctor (5). According to WebMD not enough research has been done to show evidence that it helps the increase of breast milk production (4).
- Sesame seed: Has been used in Asia as a galactagogue (2).
- Spirulina: Is a a blue-algae that is increases the fat content in breast milk (2). To avoid high levels of metals from ocean waters you should find farm grown spirulina that has not been genetically modified (2).
- Tumeric: is a lactogenic which can also prevent breast infection (1,2).
- Water: One of the main components of our body. While we are making milk it is important to keep ourselves hydrated. Water is the best source and 2-3 quarts a day should be sufficient to keep us well hydrated (2). Every Mama is different, so pay attention to your body and drink some water when you are thirsty. Mama's are always very good at packing diaper bags for our little ones, but don't forget to take care of yourself. Have a to go bottle of water with you when you are out and about.
- Yams/ Sweet Potatoes: are considered lactogenic foods (1,2).
- Yeast: Natural and Brewers yeast can increase breast milk production because of it's good source of protein and phytoestrogen. Some people can have allergic reactions to yeast and in some cases infants can become gassy (2). In these cases it is recommended to discontinue the use of yeast.
Supplements: (Supplements in the U.S. are regulated under DSHEA (Dietary Supplement Health and Education Act). They do not need to have FDA approval or show evidence of their effectiveness and their possible interactions with other drugs. If in doubt, please consult a professional e.g. doctor, International Board Certified Lactation Consultant, etc. The difference of a product as a food versus a supplement is often the dosage as the ingredient in supplements has a higher amount.)
- Blessed Thistle (Cnicus benedictus): The aerial parts of the plant have been used dried for over 2000 years as lactogenic. Blessed Thistle stimulates digestive enzymes and bile secretion. It is supposed to increase blood flow to the mammary glands (6). No studies have been conducted to proof it's effectiveness and it is not to be used while pregnant as it has been used as an "abortifacient" in early years (6).
- Fenugreek (Trigonella foenumgraecum): Is a herb that can be found in teas or pill format. It has been used world wide as a galactagogue for many years. It is believed to have lactogenic effects because it increases sweat production ("mammary glands are modified sweat glands"), has estrogenic properties and provides a source of essential fatty acids (6). In a recent double blind study with mothers in Turkey it has shown that infant's whose mothers drank an herbal tea that contained Fenugreek, versus their placebo (apple placebo tea) and a control group, gained weight faster after birth than the infants of the placebo or control group. Further the mothers who were given the herbal tea produced more milk than the placebo or control group (8). The herbal tea also included fennel, raspberry leaf and goat's rue, which are also considered lactogenic and could have had an effect on the mother's milk production in the study (6).
- Garlic: (see above under foods).
- Goat's Rue (Galega officinales): is a plant whose parts that grow above the soil are used. Traditional it is used for diabetes, liver protection and stimulation of the adrenal glands and pancreas. It is used as a lactogenic to start the flow of breast milk. However not enough research has been done to consider it safe. Pre-caution should be taken. It can interfere with anti-diabetes drugs (7).
- Milk Thistle (Silybum marianum): Has been used for over two centuries as a lactogenic in particular in Europe (6). In a study conducted in Peru after the usage of Milk Thistle (silymarin, 420 mg/d) milk production has tripled after 30 days and close to tripled after 63 days in comparison to the control group (6). No traces were found in the breast milk at any point and mother and infant tolerated the product well. Possible side effects can be nausea, flatulence, diarrhea and in cases of an allergic reaction to Milk Thistle anaphylactic shock (6).
- Shatavari: are the roots and leaves of the Asparagusracemosus plant. They are used world wide as a galactagogue. Two studies have been done to proof the effectiveness of Shatavari. The results of one were inconclusive and the 2nd showed a statistical difference indicating the positive effect of Shatavari on breast milk production (6). Possible side effects of Shatavari are: runny nose, itchiness, dermatitis, coughing and throat tightening during the preparation process (6). In particular dosage and side effects need to be further researched.
- Torbangun Coleus amboinicus Lour): is commonly used in Asia to increase breast milk production (6). In a study of Bataknese and Indonesian women Torbangun was compared in it's effectiveness to Fenugreek and Moloco. After 28 days of taking Torbangun as soup the breast milk production has doubled in comparison to the Fenugreek and Moloco control groups (6). Further studies need to be done regarding the safety of Torbangun in regards to it's potential qualities of causing hypoglycemia and having blood thinning components (6).
Medications: (There are not many medications on the market that have been used as lactogenics. As prescription drugs a doctor needs to be consulted and possible interactions with other drugs as well as side effects for mother and baby need to be evaluated.)
Questionable: (If in doubt, please consult a professional e.g. doctor, International Board Certified Lactation Consultant)
- Domperidone (Motillum): Is a prescription drug used to treat gastrointestinal disorders that is currently illegal in the U.S. Though there have been studies suggesting that it is a successful galactagogue it is in particular questionable for women who have a history of cardiac issues (9). Because it has not been approved by the FDA I do not recommend taking this drug to increase milk production.
- Metocopramide (Reglan): Is a prescription drug used to treat gastrointestinal disorders, that is also supposed to increase milk production (9). It is legal in the U.S. Because it can cross the blood-brain barrier it can have side effects on the central nervous system (9). Because of it's side effects I do not recommend this drug to increase milk production.
References:
1. Mennella J, Beauchamp G. Maternal Diet Alters the Sensory Qualities of Human Milk and the Nursling's Behavior. Pediatrics [serial online]. October 1991;88(4):737. Available from: Academic Search Premier, Ipswich, MA. Accessed November 9, 2014.
2. Jacobson H. Lactogenic Foods and Herbs – based on the book of Mother Food. MOBI Motherhood International. Available from: http://www.mobimotherhood.org/lactogenic-foods-and-herbs.html. Accessed November 9, 2014.
3. Angel R. Oatmeal for Breastmilk. Breastfeeding-Problems. http://www.breastfeeding-problems.com/oatmeal-for-breast-milk.html. 2009-2014. Accessed November 9, 2014.
4. Red Raspberry. WebMD. http://www.webmd.com/vitamins-supplements/ingredientmono-309-red%20raspberry.aspx?activeingredientid=309&activeingredientname=red%20raspberry. ©2005-2014 WebMD. Accessed November 9, 2014.
5. Katie. Raspberry Leaf Herb Profile. Wellness Mama. http://wellnessmama.com/5107/raspberry-leaf-herb-profile/. 2014. Accessed November 9, 2014.
6. Zapantis A, Steinberg J, Schilit L. Use of Herbals as Galactagogues. Journal Of Pharmacy Practice [serial online]. April 2012;25(2):222-231. Available from: Academic Search Premier, Ipswich, MA. Accessed November 10, 2014.
7. Goat's Rue. WebMD. http://www.webmd.com/vitamins-supplements/ingredientmono-160-goat%27s%20rue.aspx?activeingredientid=160&activeingredientname=goat%27s%20rue. ©2005-2014 WebMD. Accessed November 9, 2014.
8. Turkyılmaz C, Onal E, Atalay Y, et al. The Effect of Galactagogue Herbal Tea on Breast Milk Production and Short-Term Catch-Up of Birth Weight in the First Week of Life. Journal Of Alternative & Complementary Medicine [serial online]. February 2011;17(2):139-142. Available from: Academic Search Premier, Ipswich, MA. Accessed November 10, 2014.
9. Galactagogues (substances claimed to increase supply). Australian Breastfeeding Association. https://www.breastfeeding.asn.au/bfinfo/galactagogues-substances-claimed-increase-supply. Feb 2012. Accessed November 9, 2014.
1. Mennella J, Beauchamp G. Maternal Diet Alters the Sensory Qualities of Human Milk and the Nursling's Behavior. Pediatrics [serial online]. October 1991;88(4):737. Available from: Academic Search Premier, Ipswich, MA. Accessed November 9, 2014.
2. Jacobson H. Lactogenic Foods and Herbs – based on the book of Mother Food. MOBI Motherhood International. Available from: http://www.mobimotherhood.org/lactogenic-foods-and-herbs.html. Accessed November 9, 2014.
3. Angel R. Oatmeal for Breastmilk. Breastfeeding-Problems. http://www.breastfeeding-problems.com/oatmeal-for-breast-milk.html. 2009-2014. Accessed November 9, 2014.
4. Red Raspberry. WebMD. http://www.webmd.com/vitamins-supplements/ingredientmono-309-red%20raspberry.aspx?activeingredientid=309&activeingredientname=red%20raspberry. ©2005-2014 WebMD. Accessed November 9, 2014.
5. Katie. Raspberry Leaf Herb Profile. Wellness Mama. http://wellnessmama.com/5107/raspberry-leaf-herb-profile/. 2014. Accessed November 9, 2014.
6. Zapantis A, Steinberg J, Schilit L. Use of Herbals as Galactagogues. Journal Of Pharmacy Practice [serial online]. April 2012;25(2):222-231. Available from: Academic Search Premier, Ipswich, MA. Accessed November 10, 2014.
7. Goat's Rue. WebMD. http://www.webmd.com/vitamins-supplements/ingredientmono-160-goat%27s%20rue.aspx?activeingredientid=160&activeingredientname=goat%27s%20rue. ©2005-2014 WebMD. Accessed November 9, 2014.
8. Turkyılmaz C, Onal E, Atalay Y, et al. The Effect of Galactagogue Herbal Tea on Breast Milk Production and Short-Term Catch-Up of Birth Weight in the First Week of Life. Journal Of Alternative & Complementary Medicine [serial online]. February 2011;17(2):139-142. Available from: Academic Search Premier, Ipswich, MA. Accessed November 10, 2014.
9. Galactagogues (substances claimed to increase supply). Australian Breastfeeding Association. https://www.breastfeeding.asn.au/bfinfo/galactagogues-substances-claimed-increase-supply. Feb 2012. Accessed November 9, 2014.