Tools to Increase Milk Production

Breastfeeding can be deeply rewarding, but it can also come with frustration and uncertainty—especially when it comes to questions about milk supply. Herbs can be a helpful support as you navigate breastfeeding and work to boost your milk supply. In many traditions around the world, plants have been used to help mothers promote breast milk production. These plants that offer lactation support are called herbal galactagogues.

The word galactagogue refers to any substance that supports lactation—and yes, it does sound a lot like galaxy! In fact, the Milky Way got its name from Greek mythology, where it was seen as a spilled trail of milk across the heavens from the breast of the goddess Hera. This just highlights how you represent — and should be treated as — the powerful goddess Hera herself, who represents the queen of women, childbirth, and the family.

First Steps to Increase Milk Production

Milk supply depends on many things: adequate hydration and calories, frequent and effective milk removal with a proper latch, sleep and rest, emotional well-being and support, and skin-to-skin time with baby. Certain medications can also decrease production so be sure to check with your provider. Maximize nipple stimulation/ breast emptying 8 times a day with no more than a 5-6 hours breaks at night. Direct nursing is found to be more effective than pumping. You can also add manual hand expression. Prioritize these foundational components first before reaching for herbal allies.

Herbs for Milk Supply

Fenugreek (Trigonella foenum-graecum)

• One of the most commonly used herbs for supporting milk supply

• Helpful as a warm tea when trying to establish or increase supply

• Some mothers see results within a few days

• Can also support regular bowel movements and loss of appetite

  • How to use: Steep 1 tsp in 1 cup boiling water for 10 minutes; drink 1–2 cups per day

  • Possible side effects: GI upset in mother or baby, maple syrup odor in urine, sweat, or breast milk, possible drop in blood sugar (especially for those at risk), cross-reaction with peanuts, and may worsen asthma

  • Caution: Avoid if you have thyroid or low blood sugar issues

Fennel Seeds (Foeniculum vulgare)

• Traditionally used to ease gas in both mom and baby, and to support milk production

• Found in many lactation teas

  • How to use: Steep 1 tsp seeds in 1 cup boiling water for 10 minutes; drink 1–2 cups per day

Moringa (Moringa oleifera)

• Nutrient-dense leaf used globally as a postpartum superfood

• May increase prolactin levels

• Can support both energy and milk production

  • Possible side effects: GI upset for mother or baby

Shatavari (Asparagus racemosus)

• One of the most revered Ayurvedic herbs for women’s reproductive health

• Restorative, hormone-balancing, and calming

• Supports womb healing and milk flow

• May also support emotional resilience postpartum

  • Possible side effects: Headaches; interacts with lithium

Milky Oats (Avena sativa)

• Indirect galactagogue that helps relieve stress and tension

• Supports letdown by reducing anxiety and mental fatigue

• Gently nourishes and strengthens hormonal health

Stinging Nettles (Urtica dioica)

• Mineral-rich herb that supports both postpartum recovery and milk supply

• Contains iron, calcium, magnesium, zinc, copper, phosphorus, silica, and manganese

  • Note: Cooking the leaf removes its sting

Blessed Thistle (Cnicus benedictus)

• Long history of supporting milk production in new mothers

• Also supports digestion

• Often used in tea blends alongside fenugreek

  • Possible side effects: Nausea or GI upset

  • Caution: Avoid if allergic to ragweed

Goat’s Rue (Galega officinalis)

• Especially helpful when glandular breast tissue is low or in cases of induced lactation

• May take longer to see effects

• Best reserved for short-term use when other herbs haven’t helped

  • Caution: Not recommended for those with blood sugar or blood clotting issues

Alfalfa (Medicago sativa)

• Nutrient-dense; rich in chlorophyll, vitamins, and minerals including iron

• Supports digestion and can regulate bowels

• May improve both the quality and quantity of milk

• Can help reduce postpartum anemia

Cumin Seeds (Cuminum cyminum)

• Used as a mild galactagogue in Ayurvedic, Middle Eastern, and South Asian traditions

• Supports digestion and reduces gas/bloating in mom

• Stimulates milk flow and is rich in iron

• Often combined with fennel or fenugreek

Herbs to Avoid While Breastfeeding (Contraindicated)

• Alkanet (Alkanet tinctoria)

• Black cohosh root (Actaea racemosa)

• Bladderwrack (Fucus vesiculosus)

• Borage (Borago officinalis)

• Bugleweed (Ajuga reptans)

• Calamus (Acorus calamus)

• Cascara bark (Rhamnus purshiana)

• Chaparral (Larrea tridentata) – topical use is okay

• Chinese rhubarb (Rheum palmatum)

• Cinchona bark (Cinchona officinalis)

• Cola seeds (Cola acuminata, Cola nitida)

• Comfrey (Symphytum officinale)

• Coltsfoot (Tussilago farfara)

• Elecampane root (Inula helenium)

• Ephedra

• Guarana (Paullinia cupana)

• Guggulu (Commiphora mukul)

• Kava kava root (Piper methysticum)

• Licorice root (Glycyrrhiza glabra)

• Madder root (Rubia tinctorum)

• Mugwort (Artemisia vulgaris)

• Neem (Azadirachta indica)

• Pasque flower (Pulsatilla vulgaris)

• Sage (Salvia officinalis)

• Senecio (Senecio vulgaris)

• Stillingia (Stillingia sylvatica)

• Tulsi/Holy Basil (Ocimum tenuiflorum or sanctum)

• Triphala (Emblica officinalis, Terminalia bellirica, Terminalia chebula)

• White willow bark (Salix alba) – topical use is okay

• Wormwood (Artemisia absinthium)

Note: Essential oils taken internally should also be avoided while breastfeeding.

Herbal Safety

As you can see, one plant can serve many purposes and support your body in multiple ways. Herbal galactagogues often work best when combined—like in a nutritive tea blend—and may support multiple systems of the body at once. But remember: just because something is natural doesn't mean it’s automatically safe. Herbs can interact with medications or health conditions. It’s important to make sure anything you take while breastfeeding is safe for both you and your baby. Before starting any herb—especially while nursing—consult with a professional experienced in postpartum care, such as a certified lactation consultant (IBCLC), midwife, integrative healthcare practitioner, or herbalist.

A Gentle Reminder of Support

If you’re looking into herbal support for breastfeeding, you may be feeling nervous, frustrated, or just hopeful for a little extra help. Your feelings are valid. Needing herbal support does not mean you’re failing. Low supply is not your fault.

Every breastfeeding journey is different. Sometimes that includes formula, donor milk, or a combination of things that work for your body and your family. These herbs are just one more tool in your toolbox to help you feel nourished and supported on your postpartum path.

Disclaimer: The information on Mone does not replace professional medical assessment, diagnosis, treatment, or advice. Always consult your healthcare provider before starting any herbal supplements as individual needs vary based on health conditions and medications.