Hi, I’m Anna.
I remember sitting at my kitchen table, exhausted and overwhelmed, googling every possible way to increase my milk supply. Fenugreek kept coming up again and again—in lactation cookies, in capsules, in teas. Everyone seemed to be talking about it.
Desperate for something to work, I bought a bottle of fenugreek supplements and started taking them religiously. I expected magic. Instead, I felt bloated, uncomfortable, and—worst of all—my supply actually seemed to drop.
That’s when I realised: just because something works for some women doesn’t mean it works for everyone.
Fenugreek is one of the most popular galactagogues (milk-boosting herbs), but does it really work? And is it the best choice for all breastfeeding mums?
Let’s break down what science says about fenugreek for milk supply, the potential side effects, and what to try if it doesn’t work for you.
What Is Fenugreek & Why Is It Used for Milk Supply?
Fenugreek is an ancient herb that has been used in traditional medicine for centuries. It contains phytoestrogens, plant compounds that mimic oestrogen in the body, which is why many believe it can help stimulate prolactin, the hormone responsible for milk production.
There are studies showing that some women experience an increase in milk supply after taking fenugreek, but others find no difference—or even a decrease. So, why the mixed results?
Does Fenugreek Actually Work? The Science Behind It
Some studies support fenugreek’s ability to increase milk supply, but the results are inconsistent.
✔ One study found that mothers who drank fenugreek tea saw an increase in milk volume within two weeks.
✔ Another study showed that fenugreek capsules helped some women produce more milk—but only when combined with other lactation-supporting herbs.
✔ However, other research found no significant change in milk supply between mothers who took fenugreek and those who didn’t.
The key takeaway? Fenugreek might work for some women, but it’s not a guaranteed solution for everyone.
Why Fenugreek Might Not Work (or Could Even Reduce Milk Supply)
I was shocked to learn that fenugreek can actually decrease milk production in some women. Here’s why:
✔ It Lowers Blood Sugar Levels
Fenugreek has been shown to reduce blood sugar levels, which can be dangerous for mums with insulin resistance, PCOS, or postpartum blood sugar imbalances. When blood sugar is unstable, hormones like prolactin and oxytocin can be disrupted, affecting milk flow.
✔ It Can Cause Digestive Issues
One of the most common side effects of fenugreek is bloating, gas, and digestive discomfort. Some babies also experience colic or an upset stomach when their mums take fenugreek.
✔ It May Interfere with Thyroid Function
If you have an underactive thyroid (hypothyroidism), fenugreek might not be the best choice. The herb has been linked to lowered T3 and T4 hormone levels, which can negatively impact energy, metabolism, and milk supply.
✔ It’s Not Always as Effective as Other Herbs
While fenugreek is one of the most well-known galactagogues, other herbs have been shown to be just as effective—without the risk of side effects.
What to Use Instead of Fenugreek
If fenugreek doesn’t work for you—or if you’re looking for a gentler alternative—consider these science-backed, milk-boosting herbs:
✔ Fennel & Moringa – These herbs have been shown to naturally increase prolactin levels and support steady milk flow. They are rich in iron, calcium, and B vitamins, all essential for postpartum recovery and lactation.
✔ Stinging Nettle & Oat Straw – Packed with minerals that replenish postpartum depletion, these herbs support energy, hydration, and milk production.
✔ Holy Basil & Vervain – Known for their ability to reduce stress and balance hormones, which is crucial since stress is one of the biggest causes of low milk supply.
✔ Cinnamon & Cardamom – Warming spices that support circulation, digestion, and hormone balance, making them the perfect addition to a breastfeeding support infusion.
All of these ingredients are found in The Breastfeeding Herbata—a lactation-boosting herbal tea that hydrates, nourishes, and supports milk supply naturally.
Should You Take Fenugreek for Milk Supply?
✔ If you don’t have blood sugar imbalances, thyroid issues, or digestive sensitivities, fenugreek might be a good option.
✔ If you notice bloating, decreased milk supply, or changes in digestion, it may not be the right herb for you.
✔ If you’re looking for a gentler, more hydrating way to support lactation, a breastfeeding-friendly herbal tea may be the better choice.
The Best Approach: Supporting Milk Supply Naturally
Instead of focusing on one single herb, it’s often more effective to nourish the body holistically. That means:
✔ Hydrating deeply – Since milk is almost 90% water, staying hydrated with a mineral-rich postpartum tea for breastfeeding is one of the most effective ways to support supply.
✔ Balancing stress & hormones – Adaptogenic herbs like holy basil and vervain help regulate cortisol levels, making let-down easier.
✔ Replenishing nutrients – Breastfeeding depletes iron, calcium, and essential vitamins, so using herbs like stinging nettle and moringa helps restore what’s lost.
✔ Prioritising relaxation – Milk let-down is triggered by oxytocin, which means taking small moments to slow down, breathe, and nourish yourself can make a huge difference.
What Worked for Me
When I stopped forcing my body to produce more milk and instead started nourishing it with the right herbs, hydration, and rest, everything changed.
I swapped fenugreek supplements for a gentle, hormone-balancing breastfeeding infusion—one that actually worked with my body instead of against it.
That’s why I relied on The Breastfeeding Herbata—because milk supply isn’t just about galactagogues. It’s about supporting the whole body.
If you’re struggling, know this: Your body isn’t broken. You just need the right support.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
