Fenugreek for Breast Milk: How This Magical Herb May Help With Supply

Breastfeeding your infant can be one of the most rewarding and meaningful experiences of your life. Still, when you’re swaying a crying baby and wondering if she’s still hungry despite nursing for what feels like hours, the joy can quickly turn into frustration.

Roughly 3 out of every 4 new mothers in the U.S. begin breastfeeding, yet many reduce or stop either partially or completely within the first months.

One major reason new parents switch to formula is concern about insufficient milk — the fear that they can’t satisfy the seemingly bottomless appetite of their baby. This worry is common.

Keep in mind that most women do produce enough milk — and many actually make over one-third more than their baby requires — but certain situations may lead you to look for ways to increase supply. That’s where natural options like fenugreek come into play.

Fenugreek has a long history of use by nursing mothers aiming to boost their milk production. But is it effective?

What is fenugreek?

Fenugreek (Trigonella foenum-graecum) is an herb that reaches about 2 to 3 feet (60 to 90 centimeters) in height. It bears small white blossoms, and each green leaf is divided into three smaller leaflets.

You might have encountered fenugreek without realizing it: the herb has a maple-like flavor used in imitation maple syrups, and the ground seeds are a common ingredient in curry powders. It’s the tiny golden seeds that are most often used for lactation purposes.

Does fenugreek actually raise milk production?

A 2018 review that included 122 mothers taking fenugreek found the herb did indeed increase — significantly, according to the reviewers — the milk volumes produced.

Another 2018 trial compared 25 mothers who took a blend of fenugreek, ginger, and turmeric with 25 mothers given a placebo.

The result? The group taking the herbal mix showed a 49 percent rise in milk volume by week 2 and a 103 percent rise by week 4. (Keep in mind this study evaluated a combination of herbs rather than fenugreek alone, though fenugreek is believed to play a role.)

Scientists aren’t entirely certain of the mechanism. Fenugreek contains phytoestrogens — plant compounds that resemble estrogen — which might be part of the explanation.

How much should you take?

If you want to try fenugreek for yourself, you’re probably wondering about effective dosing.

For herbal tea, steep 1 teaspoon of whole fenugreek seeds in a cup of boiling water for about 15 minutes, and drink this two to three times daily.

For a more potent option, many people use capsules. A common regimen is 2 to 3 capsules (around 580 to 610 milligrams per capsule) taken three to four times a day—though you should follow the product’s directions.

Fenugreek capsules can act quickly; some mothers notice an increase in supply within 24 to 72 hours. Others may need up to two weeks, and in some cases fenugreek won’t produce an effect.

Before beginning any herbal supplement, remember that these products are not regulated like prescription medications. Consult your physician or a lactation consultant and choose reputable brands.

Side effects of fenugreek

Recall the study of 25 breastfeeding mothers? Fortunately, no negative effects were documented. Fenugreek is also listed as “generally recognized as safe” on the Food and Drug Administration’s GRAS list.

Still, LactMed notes some potential concerns. It describes fenugreek as generally “well tolerated,” but common side effects can include:

• vomiting
• nausea
• gas
• diarrhea
• urine with a maple syrup-like odor

Another key point: fenugreek can stimulate uterine contractions, so it should be avoided during pregnancy.

Is it safe for the baby?

Fenugreek appears to be safe for infants. A 2019 study compared mothers drinking Mother’s Milk tea (a natural blend containing bitter fennel, anise, coriander, fenugreek seed, and other herbs) with mothers drinking lemon verbena tea.

Participants maintained detailed logs and no adverse events in their babies were reported during the 30-day trial or throughout the first year of life.

Interactions with other herbs or medications

No significant drug interactions have been widely reported for fenugreek when used to enhance lactation. However, fenugreek may lower blood sugar, so people with diabetes may need to modify insulin doses.

Fenugreek could also interact with anticoagulants such as warfarin. Always consult your healthcare provider before starting fenugreek or any herbal supplement, especially if you take prescription medications or have diabetes.

Other options to help increase milk

If fenugreek doesn’t appeal to you, there are other supplements and approaches that may help.

• The 2018 review reported that palm dates and Coleus amboinicus Lour, a perennial herb with an oregano-like aroma and taste, sometimes boosted milk more than fenugreek.
• Fennel seeds brewed as tea are traditionally used to support lactation.
• Blessed thistle is another herb commonly made into tea for milk supply support.

Changing breastfeeding habits can also help raise supply. Try to:

• nurse frequently
• pump between feedings
• offer both breasts at each feeding session

With these techniques, many mothers observe an increase in milk and greater confidence at the breast.

Breastfeeding is a skill that improves with practice. Though it isn’t always simple, fenugreek may be a helpful tool if you’re concerned about supply.

If problems persist, seek guidance from your doctor or a lactation consultant — herbal remedies won’t fix every issue related to milk production.