Galactagogues: What They Are and What the Evidence Really Says
At Supported Lactation, we know that breastfeeding can come with its fair share of challenges—low milk supply often being one of the most stressful. That’s where galactagogues come into the conversation. You may have heard about these natural or pharmaceutical substances that are said to increase milk production—but what does the science actually say?
Let’s take a closer look at galactagogues, what truly matters most for milk supply, and the herbal options that show the most promise, including two key ingredients found in the Mamma’s Milk Bar range available on our site.
What Are Galactagogues?
A galactagogue is any substance that helps promote or increase breast milk production. These can be herbal (like fenugreek, shatavari, and moringa), pharmaceutical (like domperidone or metoclopramide), or even food-based (like oats or barley).
But before reaching for a supplement or tea, it’s important to understand a key principle:
Milk Removal Is Still the Most Important Factor
No matter how many lactation cookies you eat or teas you brew, frequent and effective milk removal is the #1 factor in supporting and increasing milk production. That means:
Nursing on demand (or at least 8–12 times per 24 hours in the early weeks)
Ensuring proper latch and milk transfer
Regularly pumping or hand expressing if separated from baby
Galactagogues can help—but they won’t work well (or at all) without consistent stimulation and drainage of the breasts.
Herbal Galactagogues: What the Evidence Shows
🌿 Shatavari (Asparagus racemosus)
Evidence: Shatavari is a traditional Ayurvedic herb with fair clinical evidence supporting its galactagogue properties. Several small trials suggest it may increase prolactin levels and support better lactation outcomes, especially in the early postpartum period.
Mechanism: Thought to work by modulating hormonal activity, particularly increasing prolactin, the hormone responsible for milk production.
Contraindications: Should be avoided in those with estrogen-sensitive conditions, and caution is advised for anyone with known allergies to asparagus or other members of the Liliaceae family.
🌿 Moringa (Moringa oleifera)
Evidence: Another herb with growing evidence, moringa has shown promise in randomised controlled trials—especially in mothers of preterm infants or those with delayed lactogenesis. It’s rich in nutrients and may improve milk volume when combined with effective breastfeeding practices.
Contraindications: Generally well tolerated, but those taking blood pressure or diabetes medications should use caution due to its potential to lower blood sugar and pressure.
🌿 Fenugreek (Trigonella foenum-graecum)
Evidence: Once the go-to herb for lactation, fenugreek has mixed reviews in current research. Some studies show modest increases in supply, while others show little to no difference. Many mothers report side effects. In some cases, fenugreek can have the opposite effect and actually decrease your milk supply.
Contraindications: Can cause gas, diarrhea, maple syrup smell in sweat/urine, and should be avoided by those with thyroid issues, diabetes (due to hypoglycemia risk), or peanut/chickpea allergies.
🌿 Blessed Thistle (Cnicus benedictus)
Evidence: Often paired with fenugreek, but not well studied on its own. Its bitter properties are believed to support digestion, which indirectly may help lactation.
Contraindications: Not recommended in pregnancy. Can cause upset stomach or allergic reactions in sensitive individuals.
🌿 Goat’s Rue (Galega officinalis)
Evidence: More anecdotal than research-based. Some animal studies suggest it may support mammary tissue development.
Contraindications: Should be avoided by those with diabetes unless under medical supervision due to potential blood sugar effects.
🌾 Brewer’s Yeast
What it is: Brewer’s yeast is a byproduct of beer-making and is often used as a nutritional supplement. It's rich in B-vitamins, protein, iron, and chromium, which is why it’s commonly found in lactation cookies and drinks.
Scientific support: Despite its popularity, there is very limited clinical evidence directly linking brewer’s yeast to increased milk production. Most support is anecdotal, and its benefit may come more from nutritional support rather than acting as a true galactagogue.
Safety: Generally considered safe, but it can cause gas, bloating, or headaches in some people. Those with yeast allergies, Crohn’s disease, or ulcerative colitis should avoid it.
Brewer’s yeast may be a helpful addition to your diet if you’re feeling depleted during the postpartum period, but it shouldn’t be relied on as the sole method to boost milk supply. Like all galactagogues, it’s most effective when combined with frequent and effective milk removal.
Why We Include the Mamma’s Milk Bar Range
At Supported Lactation, we’re selective about what we stock—and for good reason. The Mamma’s Milk Bar range includes carefully chosen galactagogues based on their safety profile and the quality of evidence behind them.
Both shatavari and moringa are featured in Mamma’s Milk Bar products, offering targeted lactation support for breastfeeding parents who need a boost—without compromising on safety or science.
These products can be a helpful tool in your lactation journey, especially when paired with the fundamentals: effective milk removal, good latch, and support from a qualified lactation professional.
Final Thoughts
Galactagogues can be a helpful addition to your breastfeeding toolkit, but they’re not a silver bullet. If you’re concerned about milk supply, always start by assessing milk removal patterns and getting hands-on help from a lactation consultant.
And if you’re looking to try herbal support, evidence-backed options like shatavari and moringa may be worth considering—with products like Mamma’s Milk Bar making them easy (and delicious!) to incorporate into your daily routine.
💬 Need help choosing the right support? Reach out to us at Supported Lactation—we’re here to support every step of your feeding journey.