32: “Do I Need Milk Supplements?”
Today I want to give a shoutout to Megan. Hi Megan, thank you for your question! No doubt this is on a lot of new mom’s minds. Megan asked, “If I have a good supply, do I need to be taking milk supplements?”. So today we are going to learn what milk making supplements are and answer your question.
The formal term for any substances that are thought to increase milk production is galactogogues. Galactogogues come in many forms such as foods, herbs, and even pharmaceutical drugs. Let’s take a quick look at each type.
First up, pharmaceutical drugs. It’s important to know there are no pharmaceutical drugs that are specially made or robustly studied for milk production. Instead there are some that are occasionally prescribed “off label” for milk production support due to their possible side effect of increasing the hormone prolactin. Like with all drugs, it’s also really important to know if it is safe for your baby, how much is going into your baby’s system, and which ones are not compatible with other prescriptions. Obviously this route would be for very specific situations and require a prescription and close monitoring.
Herbal supplements, although not well researched, are commonly used as a tool by trained herbalists or doctors of chinese medicine. I didn’t find any consistent information as to which form of herbal galactogogue is the best, but you can find them in teas, capsules, powders, and other forms. The quality of the herbal supplement as well as the proper preparation and use is considered important for effectiveness. Some common herbs thought to support milk production include: alfalfa, caraway seed, dandelion, fennel, fenugreek, and milk thistle.
Even with these common herbal supplements I suggest working with someone one on one since some herbs may interact negatively with certain conditions or other supplements and medications.
The third type of galactagogue is food. Recommended foods that support lactation vary widely between cultures. Some examples include: almonds, pumpkin, sunflower seeds, chicken bone broth, rice, ginger, oats, chickpeas, and dandelion greens. One thing that is agreed upon across cultures is that new and lactating mothers should have easy to digest and nutrient dense foods to support their healing tissues and overall well being.
It’s hard for me to be tutting down the grocery store aisle, on my way to the chocolate, when I pass the cookies promising to help you make more milk. I've been asked many times, “Do they work?”. The truth is that I can’t say for sure that they don’t, but these marketing claims packaged in a processed cookie do raise skepticism for me. You see, these products don’t usually come with the disclaimer that they do not make up for missed pumping or nursing sessions, improper fitting flanges, poor latch, reduced glandular tissue, or other foundational basics to making milk.
Remember that frequent and effective milk transfer after birth is part of how your body establishes a milk supply and without it, none of these magic foods or supplements will do a lick of good. (Yet another reason to get support to rule out underlying causes at the very first sign of trouble.)
Without considering the whole picture, you can eat all the organic rolled oats you want, drink all the teas, and eat all the lactation cookies available in your neighborhood grocery store but they aren’t going to make up for skipping the basics of milk making.
Still, if used properly, galactogogos may be a beneficial support tool should you be doing all the routine things already. Part of using them properly is knowing which to use, avoiding any supplements that are incompatible with you, finding quality brands, and knowing if and when to tamper down their use. (Yet another reason to have professional assistance.)
On the flip side, if you have a normally working milk supply you do not want to go out of your way to promote an oversupply. If you have an ample supply, but are still anxious about having enough (which is common in our culture), please don’t go trying to push it to the limit. Oversupply can cause a whole other host of issues which you can learn more about in episode 20.
So back to our original question from Megan. “If I have a good supply, do I need to be taking milk supplements?”. Well the short answer to your question is no. There is no need to spend time, energy, or money on milk supplements when the basics (which are most effective) are working for you.
While we’re here, I may as well also go ahead and tell you that not drinking tons of fluid, being tired, and your specific diet are not causing issues in your milk supply. Your well meaning friends who tell you to drink more water to make more milk are loving but wrong. Here’s the real reason you should drink adequate fluids, take rest when you can, and eat nourishing foods: because you deserve to be cared for and nourished and these simple things are important for your body whose job has just begun.
Some additional resources:
The Breastfeeding Mother’s Guide to Making More Milk by Diana West, IBCLC, and Lisa Marasco, M.A., IBCLC