Lactation Cookies: Increasing Milk Supply

By Danelle Day, PhD © 2010

Major Milk Makin' Cookies

I am frequently asked to pass along lactation cookie recipes. My own momma has been baking these up since she was a nursing mother and RN, striving to help other new moms with their babies, 35 years ago -- so I've consumed my fair share over the decades. While there are many variations out there, they are all essentially the same and boast three main ingredients commonly believed (in North America) to impact milk supply: oatmeal, brewer's yeast, and flax.

Some home bakers will throw in fenugreek as well, and because this is known to increase milk supply (in both humans and cows!), but hard on the stomach, it isn't a bad idea to add it to foods you'll already be eating (you can open a couple capsules of fenugreek and toss them to the cookie batter). Fenugreek is one of the oldest medicinal herbs used for increasing milk supply, but to do so you will need to consume 1500mg of fenugreek, three times each day. (1) This is more than the recommended amount on the bottle, but the dosing printed on fenugreek labels is not intended to be for boosting milk supply. One study found that when enough fenugreek was consumed, milk supply doubled. (2) Note that while mother's milk teas (with fenugreek) may be a great supplement, and mood-enhancing to sip, you'd have to drink a lot of it to really see an impact. Capsules are a better way to go if you are planning to add fenugreek to your regimen.

So why are these three ingredients the core foundation in lactation cookies?

Oats (or oatmeal) are key in boosting milk supply because of the iron they contain that nursing moms are frequently in need of. Oats are also filling, dense with healthy calories - and nursing moms need calories! Oats are extremely nutritious and easy to work into the diet in a number of ways: cereals, granola, breads, casseroles, meatloaf, cookies - you can add oats to just about anything.Oats are also a great source of fiber. What does fiber have to do with milk supply? My 97 year old grandmother recently discussed the diets of her father's award winning, fatty-milk producing cows back in the 1920s. And guess what they did to increase milk supply? That's right -- boosted the fiber the cows had access to. Farmers have long known this trick, so I suppose milkin' moms can pick up on it too.

Brewer's yeast is an ingredient that has also long been touted to increase milk supply (although contested by some). Brewer's yeast is one of the best natural sources of B vitamins, which are essential to overall health of a nursing mom (and any woman). Even if milk supply were not impacted by brewer's yeast, the boost of energy (and increased sugar metabolism) that comes from brewer's yeast consumption is worth including it in lactation cookies (or other things you bake). Once again, looking back on decades past, women have long passed on the knowledge that sipping a deep, hearty beer (sister to brewer's yeast) has a positive effect on milk supply.

The oil from flax seed is considered by many to be a galactagogue (substance that improves lactation). It is also a great form of fiber. And, while it is again debated among those who believe in flax's galactagogue properties or not, one thing is certain: flax is power packed with omega-3 (essential fatty acids) that are absolutely crucial to a nursing mom's diet (as well as baby's diet, and all human health in general). Human milk is super charged with heavy amounts of omega-3 because the brain (rapidly growing in our babies) is dependent on these fatty acids. It is important that a mother not be deficient in omega-3 (something that many are) and risk her baby not getting enough for optimal health, development, and wellbeing. [Note: artificial forms of omega-3 in manufactured formulas do not respond in a baby's body in the same way that natural omega-3 from mother's milk does. Do not buy into the hype that formulas 'fortified with DHA' are good for your baby. Rather, these artificial baby formulas with DHA have been linked with diarrhea, dehydration, seizures.] That said, omega-3 from fish and flax for mom are wonderful! They not only improve milk quality (and possibly quantity) but also boost brain function, memory, joint lubrication, and help to regulate hormones and decrease postpartum depression. It is unlikely that you could get too much omega-3 today, so when it comes to flax (and low-mercury fish if you like) - eat up!

Before you jump on the lactation cookie making machine and fret about your milk supply, however, know that if you are exclusively breastfeeding (i.e. your baby is consuming nothing but your milk) around the clock (day and night), and your baby is gaining weight (no matter if s/he is in the 99th percentile for weight, or the 1st percentile compared to other babies) then you have a full milk supply suited perfectly for your little one. (3)

It is, of course, good to eat healthy, whole foods to ensure your baby is getting all s/he needs from your milk (and taking a prenatal vitamin while nursing is a good idea too), but studies have shown that even when mother's diet is not the best, her body will compensate (for the sake of her baby) by putting all nutrients into her milk. (4, 5) Therefore, your baby will not suffer as much as you will suffer from poor eating habits. Only in cases of severe malnourishment is milk quality impacted.

That being said, most nursing mothers need to consume a bare minimum of 1800 calories per day to maintain a full milk supply for their growing baby (some will need to eat more to not see a drop in milk), and consuming 2500-2700 calories per day is recommended by most. (6, 7) This is an energy need of 50-125% more than women had in their pre-pregnancy days. So no matter what you eat, do not forget to eat!

Below are two recipes. The first is a recipe for Major Milk Makin' galactagogue cookies ("lactation cookies") that share some similarities with the many generic cookie recipes commonly passed around and posted in a variety of recipe books. This one has just a touch more omega-3, protein, and iron than other "lactation cookies." It was created by Kathleen Major, PNP, RN, in conjunction with a local lactation specialist and LLL leader in the Cedar Valley (IA) hospitals in the early 1990s when Major was focusing her practice on pediatric health. She has granted permission for DrMomma.org to share her recipe. Please do not reproduce without crediting her and linking back to this page. The second recipe is my own, and while it is not as sweet (no sugar), it is all the more healthy and packed with beneficial ingredients. My cookies are slightly more like granola in cookie form -- you can be sure they are good for you, if this is your goal.

While no lactation cookie will miraculously boost your milk supply if there are other hormone related factors weighing on you, (for example, you are going to have to nurse and/or pump - increase demand - to increase supply, and be physically close to your baby - holding/wearing/rocking/sleeping, as much as possible), they certainly won't hurt -- may help a smidge -- and will ensure you are getting some good, wholesome (much needed!) calories packed with omega-3, nutrients, and goodness along the way.

If you enjoy baking and try out these recipes (or any other you find online or create yourself), please let me know your favorites. I'll admit I rarely stick straight to the recipe. I inherited my parents tendency to throw things into the batch (or leave things out if they aren't in my cupboard at the time). Some sesame seeds here, pumpkin seeds there...a bit of Fenugreek or a handful of sunflower seeds. I often substitute extra milled flax or applesauce for the butter, and toss in extra oats, or a scoop of almond butter if it looks like the batter can handle it. So if you are like me, and have additional special tips that make your homemade lactation cookie creations stand out among the milkin' moms - please, share!

A few notes on the recipes:

1) Flax seed is prepped many ways. The version most useful for baking is the milled flax seed that you will find in your local store. It typically comes in a bag or a box (depending on the brand you select). You may have to go to a health food, whole foods store, or large supermarket to find the brewer's yeast which typically comes in a can.

2) Whole oats should always be used - not 'quick' oats (the type that cook in a few minutes in the microwave). Be sure when you buy your oats ('oatmeal') that you are purchasing whole, natural oats.

3) I'd suggest purchasing eggs from a local farm or buying free range "happy chicken" eggs at your grocery store - especially with all the recalls on salmonella tainted eggs lately. And who wants to support the massive hen house operations? Not us. Be informed on where your food comes from, and teach your kids too.

Major Milk Makin' Cookies
Recipe by Kathleen Major
Detailed recipe with photos found here

1 1/2 c. whole wheat flour
1 3/4 c. oats
1 tsp baking soda
1 tsp salt
3/4 c. almond butter or peanut butter
1/2 c. butter, softened
1 c. flax
3 T brewer's yeast
1/3 c. water
1 tsp cinnamon
1/2 c. sugar
1/2 c. brown sugar
2 tsp vanilla
2 large eggs
2 c. (12oz) chocolate chips
1 c. chopped nuts of your choice

Preheat oven to 350 degrees Fahrenheit

Combine flour, baking soda, cinnamon and salt in a bowl.
In a large bowl, beat almond butter, butter, sugar, brown sugar, vanilla, brewer's yeast, flax and water until creamy.
Mix in eggs.
Gradually beat in flour mixture.
Mix in nuts and chocolate chips.
Add oats slowly, mixing along the way.

Place balls of dough onto greased baking sheets or baking stones.

Press down each ball lightly with a fork.
Bake 12 minutes.

Momma's Milk Cookies
recipe by Danelle Day

2 eggs
1/2 c. unsweetened applesauce
1 c. flax
1 1/2 c. whole wheat flour
1/2 c. melted butter
2 c. Agave nectar
3/4 c. walnuts (crushed)
2 c. chocolate chips
3/4 c. raisins
4 T water
1 tsp vanilla
1 tsp baking soda
1 tsp salt
4 T brewer's yeast
3 c. oats

Preheat oven to 350 degrees Fahrenheit

I have found greased cookie sheets work best, but you can also use parchment lined sheets or a baking stone.

In a bowl mix flax and water until thoroughly mixed.
In a large bowl mix flour, baking soda, salt and brewer's yeast.
In another bowl mix together butter and ONE cup Agave nectar (the other cup will be used later). Stir well until the butter and nectar are completely mixed.
Add eggs to the nectar mix, stirring well after each one.
Add vanilla, stir.
Add the nectar blend to the flax and mix well. (A hand mixer or mixing bowl works best)
Pour the nectar/flax blend into the large bowl of flour and mix well.
Mix in walnuts, chocolate chips, raisins.
Mix in oats.
After everything is blended together well, add the applesauce and final 1 cup of Agave nectar and stir through well.

Scoop onto sheets, and press down each ball of dough lightly with a fork.
Bake 13-14 minutes.


Vegan options for both recipes:

In place of eggs - 3 tsp of egg replacer mixed with 4 T water OR 4 tsp of milled flax with 4 T water.

In place of butter - butter substitute like Earth Balance OR 3/4 the amount worth of Canola oil or Crisco (although Crisco is not a healthy option) OR 1/2 c. milled flax and 1/2 c. applesauce

Have the need for special lactation cookies, but no time to cook?
There are many lactation cookie producers now who sell and ship online.

Making Mama's Milk & More Cookies here

(100% dairy free!)

Milkin' Cookies here

Milk Makers Cookies here

Yummy Mummy Lactation Cookies here. 

Ordered cookies stay good for 6 months in the freezer (and taste good frozen too)! Several of these cookies have some added bonuses - pumpkin seeds, kelp, hemp seeds, sesame seeds, nettles, clover, peppermint, poppyseeds and Fenugreek. Making Mama's Milk & More Cookies are specially created by a mom herself, are organic and 100% dairy free. In addition, she recently started making a vegan lactation cookie for special order.

You can always add these extras into YOUR homemade lactation cookies (or muffins!) as well, but these are great shops for cookie purchasing if that's up your alley.



For more information on boosting milk supply, see:

Making More Milk: Breastfeeding, Supply and the Feedback Inhibitor of Lactation by Danelle Frisbie

The Breastfeeding Mother's Guide to Making More Milk (book)

Breastfeeding Made Simple (book)

Nursing Mother, Working Mother (book)

Milk Supply in the First 6 Weeks by Paula Yount

Balancing Breastfeeding: When Moms Must Work by Danelle Frisbie, Ph.D, M.A. [includes suggestions that impact milk supply due to women's powerful hormones whether working away from baby or not]

Increasing the Milk Supply [pdf] by Dr. Carolyn Lawlor-Smith, BMBS, IBCLC, FRACGP and Dr. Laureen Lawlor-Smith, BMBS, IBCLC

How Can I Increase My Milk Supply? by Becky Flora, IBCLC

Increasing Milk Supply by Janet Talmadge, IBCLC

Increasing Your Milk Supply by Anne Smith, IBCLC

Increasing Low Milk Supply on KellyMom.com

Human Milk Donors and Donations Resource Page (for those who find they must supplement their own supply)

Additional information for nursing mothers (books, websites, articles) can be found on the Breastfeeding Resources page.

The Breastfeeding Group for nursing moms: FB.com/groups/Breastfed

Notes:

1) Breastfeeding Made Simple, p.219

2) Swafford S, Berens P. Effect of fenugreek on breast milk volume. ABM News & Views. 6(3):21

Abo El-Nor S. Influence of fenugreek seeds as a galactagogue on milk yield. Egypt J Dairy Sci. 27:231-8.

3) Breastfeeding Made Simple, p.130

4) Lunn P, Prentice A, Austin S, Whitehead, R. Influence of maternal diet on plasma-prolactin levels during lactation. Lancet. 1(8169):623-5

5) Smith C. Effects of maternal undernutrition upon the newborn infant in Holland (1944-1945). Journal of Pediatrics. 30(3):229-43.

6) Strode M, Dewey K, Lonnerdal B. Effects of short-term caloric restriction on lactational performance of well-nourished women. Acta Paediatr Scand. 75(2):222-9.

7) Making More Milk, p.84

~~~~

Danelle Day specialized in lactation science and human health and development during her graduate training. After teaching and conducting research at the collegiate level, she left academia to pursue another passion - mothering. She is currently completing credentials to serve others as an International Board Certified Lactation Consultant and helps run the non-profit organization, peaceful parenting, and DrMomma.org.

Insight In Menstruation and Medicating Women's Feelings

By Julie Holland
Originally published in the New York Times March 1, 2015

Women are moody. By evolutionary design, we are hard-wired to be sensitive to our environments, empathic to our children’s needs and intuitive of our partners’ intentions. This is basic to our survival and that of our offspring. 

Some research suggests that women are often better at articulating their feelings than men because as the female brain develops, more capacity is reserved for language, memory, hearing and observing emotions in others. These are observations rooted in biology, not intended to mesh with any kind of pro- or anti-feminist ideology. But they do have social implications. 

Women’s emotionality is a sign of health, not disease; it is a source of power. But we are under constant pressure to restrain our emotional lives. We have been taught to apologize for our tears, to suppress our anger and to fear being called hysterical. The pharmaceutical industry plays on that fear, targeting women in a barrage of advertising on daytime talk shows and in magazines. 

More Americans are on psychiatric medications than ever before, and in my experience they are staying on them far longer than was ever intended. Sales of antidepressants and antianxiety meds have been booming in the past two decades, and they’ve recently been outpaced by an antipsychotic, Abilify, that is the No. 1 seller among all drugs in the United States, not just psychiatric ones. 

As a psychiatrist practicing for 20 years, I must tell you, this is insane. 

At least one in four women in America now takes a psychiatric medication, compared with one in seven men. Women are nearly twice as likely to receive a diagnosis of depression or anxiety disorder than men are. For many women, these drugs greatly improve their lives. But for others they aren’t necessary. The increase in prescriptions for psychiatric medications, often by doctors in other specialties, is creating a new normal, encouraging more women to seek chemical assistance. Whether a woman needs these drugs should be a medical decision, not a response to peer pressure and consumerism. 

The new, medicated normal is at odds with women’s dynamic biology; brain and body chemicals are meant to be in flux. To simplify things, think of serotonin as the “it’s all good” brain chemical. Too high and you don’t care much about anything; too low and everything seems like a problem to be fixed. 

In the days leading up to menstruation, when emotional sensitivity is heightened, women may feel less insulated, more irritable or dissatisfied. I tell my patients that the thoughts and feelings that come up during this phase are genuine, and perhaps it’s best to re-evaluate what they put up with the rest of the month, when their hormone and neurotransmitter levels are more likely programmed to prompt them to be accommodating to others’ demands and needs. 

The most common antidepressants, which are also used to treat anxiety, are selective serotonin reuptake inhibitors (S.S.R.I.s) that enhance serotonin transmission. S.S.R.I.s keep things “all good.” But too good is no good. More serotonin might lengthen your short fuse and quell your fears, but it also helps to numb you, physically and emotionally. These medicines frequently leave women less interested in sex. S.S.R.I.s tend to blunt negative feelings more than they boost positive ones. On S.S.R.I.s, you probably won’t be skipping around with a grin; it’s just that you stay more rational and less emotional. Some people on S.S.R.I.s have also reported less of many other human traits: empathy, irritation, sadness, erotic dreaming, creativity, anger, expression of their feelings, mourning and worry. 

Obviously, there are situations where psychiatric medications are called for. The problem is too many genuinely ill people remain untreated, mostly because of socioeconomic factors. People who don’t really need these drugs are trying to medicate a normal reaction to an unnatural set of stressors: lives without nearly enough sleep, sunshine, nutrients, movement and eye contact, which is crucial to us as social primates. If the serotonin levels of women are constantly, artificially high, they are at risk of losing their emotional sensitivity with its natural fluctuations, and modeling a more masculine, static hormonal balance. 

This emotional blunting encourages women to take on behaviors that are typically approved by men: appearing to be invulnerable, for instance, a stance that might help women move up in male-dominated businesses. Primate studies show that giving an S.S.R.I. can augment social dominance behaviors, elevating an animal’s status in the hierarchy. But at what cost? 

I had a patient who called me from her office in tears, saying she needed to increase her antidepressant dosage because she couldn’t be seen crying at work. After dissecting why she was upset — her boss had betrayed and humiliated her in front of her staff — we decided that what was needed was calm confrontation, not more medication. 

Medical chart reviews consistently show that doctors are more likely to give women psychiatric medications than men, especially women between the ages of 35 and 64. For some women in that age group the symptoms of perimenopause can sound a lot like depression, and tears are common. 

Crying isn’t just about sadness. When we are scared, or frustrated, when we see injustice, when we are deeply touched by the poignancy of humanity, we cry. And some women cry more easily than others. It doesn’t mean we’re weak or out of control. 

At higher doses, S.S.R.I.s make it difficult to cry. They can also promote apathy and indifference. Change comes from the discomfort and awareness that something is wrong; we know what’s right only when we feel it. If medicated means complacent, it helps no one. When we are overmedicated, our emotions become synthetic. 

For personal growth, for a satisfying marriage and for a more peaceful world, what we need is more empathy, compassion, receptivity, emotionality and vulnerability, not less. We need to stop labeling our sadness and anxiety as uncomfortable symptoms, and to appreciate them as a healthy, adaptive part of our biology. 

Julie Holland is a psychiatrist in New York and the author of “Moody Bitches: The Truth About the Drugs You’re Taking, the Sleep You’re Missing, the Sex You’re Not Having, and What’s Really Making You Crazy.”

Why I Cry

Artwork by @spiritysol

I couldn’t reach the toy. ⠀

I reached out my hands but they couldn’t make it,⠀ ⠀

I don’t know how to crawl just yet.

So I looked around for you and cried, and there you came.⠀

I heard your voice say “You want that toy” as you moved it back to me, and I rested in the truth that you come when I call.⠀
⠀
Mama, ⠀
⠀
I know you get tired of my cries. It feels like cry for everything right now.⠀
⠀
I don’t know how to say “I need the toy” or most importantly “I need you” so I cry instead.⠀
⠀
Mama,⠀
⠀
It’s not a reflection of how I feel about you.⠀
⠀
I love you, that’s why I cry for you.⠀
⠀
I need you, that’s why I cry for you.⠀
⠀
I know you can’t always get to me right away, that’s ok.⠀
⠀
I love hearing your voice saying “I hear you, I’ll be there soon” as I wait for you.⠀
⠀
Mama, ⠀
⠀
I can’t wait for the day I can tell you how I feel.⠀
⠀
How in your arms I feel safe.⠀
⠀
How you are my fortress, my rock.⠀
⠀
How I find comfort in your voice, your body, and your presence.⠀
⠀
But right now I can’t,⠀
⠀
So when I need you I cry.⠀
⠀
Mama, ⠀
⠀
I see your tears too.⠀
⠀
I know it can be hard.⠀
⠀
In my short life we’ve already been through so much together, and I know we will get through this too.⠀
⠀
I know you don’t always feel like you are doing good, but mama you are more than just good, you are mine. ⠀
⠀
Mama,⠀
⠀
I love you.⠀
⠀
So tonight if I cry, know I don’t expect you to get it right, right away.⠀
⠀
I know you are trying to learn me, just as I’m trying to learn this world around me.⠀
⠀
Mama, we will get through this.⠀
⠀
One day at a time,⠀
⠀
One minute at a time,⠀
⠀
One cry at a time.⠀

⠀
By @ourmamavillage

💕

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Loveness in the Brokenness

By Kathleen Fleming, Majestic Unicorn

This was my hallway last Wednesday.

Broken. Sharp. Treacherous.

This was my hallway. It was my son who did this.

Sometimes, often really, things break - irreparably. And it takes your breath away...straight away. It took my breath away when my son stormed into the bathroom, frustrated, angry, fed-up for his very own, very significant to him, reasons. And when he chose to SLAM the bathroom door, causing the heavy mirror mounted to the front to slip out of the hardware holding it in place and crash onto the floor - a million, BROKEN pieces were left reflecting the afternoon light.

I was quiet.

I surveyed the damage and took a deep breath.

Put the dog outside so he wouldn't cut his feet, put the cat in the basement for the same reason.

I walked into the backyard and felt the hot tears streaming down my face. It's amazing how alone you can feel as a single parent in moments like these. I realized how scared and disappointed I felt. Did this really just happen? Yes. This was real. And as I stood and considered whether or not this was an indication of his developing character, I heard his tears through the window above me, coming from inside the bathroom. His soul hurt. This was not what he expected either. Hello, Anger - I don't remember inviting you into my house. Scary. Terrified. Ashamed. Worried. Scared.

Deep breath, #MamaWarrior. Deep breath.

That small, fragile soul needs you right now. He needs your very best. Your biggest compassion. Your most gentle and firm mama love and reassurance. More deep breaths. Go Mama. Go. Go now. Go open the front door, tiptoe through the broken glass, hear him hearing you coming, watch the bathroom door crack open, see the face you love most in the world red with worry and wet with tears, his voice is suddenly so small: "Mama, I'll never do it again, I am SO sorry." More tears. More weeping. Such uncertainty on his sweet face.

Go Mama. Get him. Go now. Scoop him into your lap. Yup, you're crying too. Damn this was big. Hold him tight. Watch how he curls into a ball in your arms so quickly. See how eager he is to be loved by you. To be reassured by you. See how small he still is. See how fragile that spirit is.

I love you.
You are safe.
I am right here.

The worst part is over now. I've got you. I'm here. I love you. Go Mama. Tell him about Anger. Tell him now. Anger is a really powerful feeling. You have a right to your Anger. Anger burns hot. It can purify. It can also destroy. He nods. He feels it. He's met Anger now. There's a better way to show your big feelings. We'll work on it together...tomorrow.

I'm here to help you. You are safe. You are never alone in your anger. You are never alone in your fears. I'm here. We're here together.

Now we will clean together.

And we cleaned up the broken pieces. We swept and we vacuumed. It was quiet work. It was careful work. It was thoughtful work.

Sometimes things break. Sometimes we break them. It's not the breaking that matters, the how or why. What matters is how we choose to respond to the broken-ness. Does it kill us? Does it throw us into a downward spiral of blame and punishment? OR does it help us remember how to love deepest? Does it push us towards compassion and over the hurdle of "rightness" and "wrongness" into LOVENESS? Yes. LOVENESS.

Go Mama. Go now. Get that baby of yours. Teach that. Show that. Live that. It's called LOVENESS. Go. Now.

Mother Love by Lulu, United Arab Emirates | Find more art by Lulu at Deviant Art

Related Reading: 

About the author.
Read more from Fleming at Majestic Unicorn and find her on Facebook here.

Tackling Distress Tantrums with Brain Research
DrMomma.org/2010/01/tackling-distress-tantrums-with-brain.html

When Things Get Physical: Hitting, Throwing, Kicking, Biting
DrMomma.org/2013/11/when-things-get-physical-hitting.html

Love Matters
DrMomma.org/2018/02/love-matters.html

Why Spanking is Never Okay
DrMomma.org/2010/09/why-spanking-is-never-okay.html

Peaceful Parenting Group
FB.com/groups/ExplorePeacefulParenting