Breastfeeding is supposed to be the “healthiest form of feeding” and can reduce the risk of allergies and SIDS. Yet sometimes, nursing is a huge struggle. But fear not, our friends! We’re here to tell you that a low milk supply doesn’t have to ruin your breastfeeding dreams. Using the best lactation supplements, you can easily boost your milk supply and make the whole experience a breeze. So if you want to give your baby the best start in life, read on.
Our Top 5 Picks
- Best Tea: Organic Milkmaid Tea by Earth Mama
- Best Cookies: MilkBliss Peanut Butter Soft Baked Lactation Cookies
- Best Gummies: Mother’s Promise Lactation Supplement Gummies
- Best Capsules: Mommy Knows Best Goat’s Rue Capsules
- Best Tincture: Benevolent Nourishment Herbal Tincture
Table of Contents
Factors to Consider When Choosing the Best Lactation Supplements
Wondering how to choose the best lactation supplement for you and your baby? While it looks as though there are hundreds of options, only a few are worth trying. So how do you cut through the noise of supplements claiming to outdo one another? Easy — use these filters.
Ingredients
Please read the label of the lactation supplement and understand the ingredients that are included. Generally, lactation supplements are made of galactagogues (substances that improve breast milk production).
However, not all galactagogues have been scientifically proven to boost milk supply, but the ones below have yielded amazing results.
Fenugreek
For centuries, lactating mothers have been using fenugreek to boost their milk supply. But why settle for hearsay when the facts are here to speak for themselves? In a 2018 analysis involving 122 participants, researchers discovered that fenugreek performs better than a placebo at helping moms produce more breast milk.
And according to Healthline, scientific studies have shown that fenugreek capsules can increase milk production within one to three days. Other studies prove fenugreek tea can double the amount of pumped milk from mothers who consumed it compared to those who did not.
Additionally, a clinical trial conducted on 74 Iranian baby girls whose mothers were treated with three doses of fenugreek and black tea daily found that fenugreek can help breastfed babies gain more weight and pass poop more frequently when taken by their mothers.
If you’re unsure where to start, take a cue from the Academy of Breastfeeding Medicine. It recommends taking one to four fenugreek capsules thrice or four times daily or 1.74 grams to 4.9 grams of fenugreek daily.
Blessed Thistle
Since the Middle Ages, blessed thistle has been blessing humankind by treating the bubonic plague, promoting digestive health, and preventing infection. And where does this herb stand now? It’s still used for many things, but predominantly to increase breastmilk production in nursing mothers.
Medical experts believe that blessed thistle contains many plant estrogens, which is why some women report making more breastmilk when they take it.
Besides, blessed thistle can help regulate hormones and treat indigestion, lack of appetite, congestion, and cough. When these conditions are out, moms can produce more boob milk for their babies.
Brewer’s Yeast
Brewer’s yeast is available in powder and tablet form and is also incorporated into the manufacture of various lactation supplements. It’s also a wonderful source of B vitamins, iron, protein, chromium, selenium, and other minerals.
Still in doubt? There’s a ton of proof out there that brewer’s yeast can help to increase milk supply, as well as give nursing mothers more energy and their mood, and help to reduce the dreaded baby blues.
Fennel
Fennel contains phytoestrogens, chemicals that mimic the effects of estrogen in the body. Phytoestrogens are known to increase prolactin levels, a hormone that helps regulate lactation. Because fennel can boost prolactin levels, it can help increase breast milk production and make your body more responsive to its signals.
Lecithin
4% of breast milk is lipid, 87% is water, 1% is protein, and 7% is carbohydrate. You might be wondering why we are talking about the composition of breast milk. It’s because breast milk is essentially an emulsion, which means that it contains water and fat mixed and stabilized.
If you’ve ever tried to combine water with fat, you know that they don’t mix too well. And that’s why your body needs an emulsifier like lecithin to aid this process.
When enough lecithin is present in your system, it helps water and fat mix well and aids milk flow through your boobs. So if a lactation supplement claims to have lecithin in it, it’s a keeper.
Milk Thistle
Some call it “Saint Mary’s Thistle.” Others prefer “Our Lady’s Thistle.” And if you have a knack for botanical names, you love “Silybum marianum.” Whichever alternative name for milk thistle you choose, one thing is clear: it does aid human milk production.
An article published in the European Journal of Clinical Nutrition reports the results of a randomized trial conducted to discover the effects of milk thistle on 100 nursing moms who delivered preterm babies.
Compared to participants who were given daily doses of a placebo, those to whom milk thistle was administered produced more breast milk for one month.
Goat’s Rue
Goat’s rue contains several phytoestrogens that have been shown to stimulate the growth of mammary tissue and increase milk production in cows and humans.
Although this herb is generally considered safe for most nursing mothers, don’t underestimate the importance of consulting your healthcare provider before taking any goat’s rue supplements. Some women may experience side effects such as gastrointestinal upset or allergic reactions.
Effectiveness
Like most other dietary supplements, lactation supplements are hit-and-miss. There are few clinical experiments and trials to support their effectiveness in increasing milk production. But that’s where e-commerce stores step in!
Before adding any of the best lactation supplements to your cart, read reviews from other breastfeeding mothers to see if the supplement has worked for them.
Safety
To be on the safe side, choose products that trustworthy manufacturers make. It is also important to consult with your healthcare provider before taking any new supplement, no matter how positive its reviews are. You don’t want to end up with a stomach upset or reduced milk supply after going all out on a supplement, do you?
Dosage
Some lactation supplements require multiple dosages daily for their effects to kick in. However, most manufacturers of these products recommend how much of a supplement you should take each time.
If the maximum supplement dosage isn’t working for you, stop taking it rather than overdose. One last word of caution: please verify that the supplement is compatible with any other medications you may or are planning to take.
Natural Foods for Breast Milk Increase
Are you looking for foods that will give you the right mix of nutrients, are easy on the tummy and are easy to digest? Here’s the truth: no specific food can increase your milk supply overnight within an hour. Fortunately, certain foods have been shown to help increase production over time when eaten regularly. These are some of our favorites:
Bananas
Bananas are this high on our roundup because of their high potassium content. Potassium eases constipation and encourages milk production. So if filling your milk bottles is on your checklist, try snacking on some bananas.
Pumpkin Seeds
High in iron and zinc, pumpkin seeds provide important nutrients for breastfeeding mothers. You can eat them raw or roasted. They also make great additions to salads, soups, or oatmeal. Top your smoothies with these seeds, or sprinkle them on yogurt or ice cream.
Salmon
Omega-3 fatty acids boost the body’s ability to produce breast milk, and salmon contains plenty of these fats. Omega-3 fatty acids also benefit your baby by helping their brain development, so it’s a win-win situation!
Almonds and Cashews
Almonds are also good for your skin because they contain vitamin E, while cashews have zinc that helps boost immunity and promote a healthy metabolism. Both nuts are low in saturated fat, so you can feel good about enjoying them as a snack!
Dairy Products
If you’re a non-vegan looking for a quick and easy snack, dairy products are a great choice. They’re high in calcium, protein, and fat, which are important for helping your body produce more breast milk. Plus, they contain vitamins and minerals that can help boost your energy levels too!
Greek Yogurt
Greek yogurt is high in protein, calcium, and probiotics, which are good for the digestive system. It’s also low in sugar, so you don’t have to worry about it sending your blood sugar through the roof. If you like honey as a sweetener (and who doesn’t?), this snack will be right up your alley!
Nut Butter
If you’re lactose intolerant or have other dairy allergies, nut butter may be the best option since it doesn’t contain lactose or casein (the proteins in milk). Nut butter is high in protein, monounsaturated fats, and omega-3 fatty acids.
Lactation Teas
Traditional Medicinals Organic Mother’s Milk Women’s Tea
This gentle, Traditional Medicinals tea is specifically crafted to support healthy lactation and replenish your body with the nutrients it needs to produce milk for your baby.
With a blend of organic herbs like fenugreek, fennel, spearmint leaves, marshmallow root, and anise, it has a warm, comforting flavor that will help you relax and unwind during those precious moments of quiet.
Unit count: 96 teabags
Pros
- Drink it hot with honey, or enjoy it cold with oat creamer and chocolate syrup.
- Yields results within one to four days.
- Pairs well with oat milk.
- Alleviates period cramps.
- Free of gluten and caffeine.
- Non-GMO, USDA, and Kosher-certified.
- Save 10% with a subscription on the official website.
Cons
- Smells like black licorice.
- Unsuitable for moms allergic to parsley and daisy plants.
- Might worsen thyroid problems and cause stomach aches and rashes.
- Doesn’t taste pleasant on its own.
Organic Milkmaid Tea by Earth Mama
When you savor the smooth, creamy Earth Mama’s Milkmaid Tea and its nourishing blend of herbs and spices envelop your senses, you’ll know you found yourself a good deal.
This tea is packed with organic galactagogues such as fennel, fenugreek, red raspberry, stinging nettle, and alfalfa. Made to support the needs of nursing mothers, it provides a natural way to boost milk production.
Unit count: 48 tea bags
Pros
- Significantly increases breast milk supply by several ounces.
- Has a yummy taste.
- Pairs well with raw honey.
- You can enjoy it hot or iced.
- Non-GMO, USDA, and Kosher-certified.
Cons
- Slightly more expensive than other lactation supplements.
- Drinking much Milkmaid Tea might make your baby have colic or gas.
- Don’t like fennel or fenugreek? Might want to stay away from this one.
- Not for use during pregnancy.
Upspring Milkflow Electrolyte Drink Mix
Have you heard about the Upspring Milkflow Mix? It’s a total game-changer for breastfeeding moms! Not only does this lactation supplement help boost milk production with the power of fenugreek, but it also contains electrolytes to keep you hydrated and energized throughout the day.
And let us tell you, its rich, velvety chocolate flavor is worth trying out. Plus, it’s filled with essential herbs for you and your little one, like anise and blessed thistle.
Unit count: 16 tea bags
Pros
- Mixes with hot or cold milk, yogurt, milkshakes, and smoothies.
- Increases milk pumping volume.
- Non-GMO, USDA, and Kosher-certified.
- Gluten-free.
Cons
- Doesn’t blend well with cold milk.
- Can make mom and baby gassy.
- Not suitable for nursing mothers allergic to dairy and soy products.
Snacks to Increase Breast Milk
Munchkin Milkmakers Lactation Cookie Bites
With every bite of Munchkin Milkmakers cookies, you get an indulgent combination of rich chocolate and sweet, gooey caramel perfectly balanced with a touch of saltiness. But that’s not all.
These little bites are also packed with wholesome ingredients like oats, flaxseed, and brewer’s yeast that are known to support breast milk production. Trust us, once you try these Lactation Cookie Bites, you won’t be able to resist reaching for another one (or two… or three…).
Unit count: 10 cookies
Pros
- Don’t contain fenugreek. Yay!
- Awesome taste, easy to chew.
- Tank up milk production fast.
- Perfect for on-the-go nourishment.
Cons
- If you aren’t a fan of soy, eggs, milk, and wheat, pass up Munchkin Milkmakers.
- May taste too sweet.
- Very expensive.
*Munchkin® Milkmakers® Lactation Cookie Bites is sold in a bundle with Milkmakers Lactation Drink Mix on Amazon.
MilkBliss Peanut Butter Soft Baked Lactation Cookies
Searching for cookies that can transport you to a world of creamy peanut butter goodness, perfectly balanced with just the right amount of chocolate chips and soft texture that will leave you craving for more? MilkBliss cookies are the thing!
Made with whole rolled oats, organic flaxseed, and brewer’s yeast, these lactation cookies will raise your milk production.
Unit count: 12 cookies
Recommended dosage: 2 cookies per day
Pros
- Don’t contain fenugreek, goat’s rue, or blessed thistle.
- Taste delicious.
- Non-GMO.
- Boost milk supply by 33%.
- Save 10% with a subscription.
- Stay fresh for up to six months without being frozen.
- Free shipping.
Con
- Quite pricey.
Majka Organic Lactation Cookies
Nursing moms, listen up. These delicious cookies are made from organic ingredients, like oats, flaxseed, dates, brewer’s yeast, and the queen of all galactagogues, fenugreek. Plus, they’re free from artificial preservatives, colors, and flavors, so they’re safe for you and your baby.
Unit count: 3 cookies per pack
Recommended dosage: As many as you want!
Pros
- Fully vegan.
- 80% of consumers feel more energetic, while 75% experience increased milk production.
- Free of gluten and GMO ingredients.
- Save 15% with a subscription.
Cons
- Super expensive.
- Last only five days after being opened without refrigeration.
- Unsuitable for you if you don’t like how fenugreek tastes.
Mother’s Promise Lactation Supplement Gummies
Want tasty gummy supplements made from all-natural ingredients that help boost your milk production by as much as 30%? Check out Mother’s Promise gummies.
They utilize a unique blend of herbs, including fenugreek, blessed thistle, and fennel. Pop one into your mouth whenever it’s time to nurse!
Unit count: 30 gummies
Recommended dosage: 2 gummies daily
Pros
- Stimulate milk production and flow.
- Relieve breast engorgement.
- Enhance milk quality.
- Taste like natural berries.
- Free of gluten, GMO ingredients, dairy products, and gelatin.
Cons
- A bit expensive.
- Unsuitable if you’re allergic to fenugreek.
Best Lactation Supplements
Motherlove More Milk Moringa
Motherlove’s gentle and effective supplement combines four milk-making herbs, including nutrient-rich moringa, to help optimize breast milk supply. The liquid caps are easy to swallow and are free from fenugreek, making it a great option for those with sensitivities.
Unit count: 60 liquid capsules
Recommended dosage: 4 capsules/day.
Pros
- Free of fenugreek, gluten, soy, eggs, wheat, and dairy products.
- Non-GMO and Kosher-certified.
Cons
- Some capsules leak.
- Pretty expensive.
- Offers an average value for money, considering its price.
Legendairy Milk Herbal Breastfeeding Supplement
Legendairy lactation supplement draws on the age-old wisdom of supporting nursing mothers in their milk production.
Its key ingredients, goat’s rue and milk thistle, are renowned for their ability to enhance milk supply in both humans and cows and promote the release of prolactin.
Unit count: 60 capsules.
Recommended dosage: 2 capsules, thrice daily.
Pros
- No fenugreek and sugar.
- Thickens breast milk.
- Vegan, Kosher, and non-GMO certified.
Cons
- Takes a while to notice a positive change in milk production.
- Can lower blood sugar levels.
- Unsuitable for pregnant women.
- Some customers report adverse reactions to these caps.
Mommy Knows Best Goat’s Rue Capsules
The lovely herb goat’s rue has a rich history of aiding breastfeeding mothers with lactation difficulties. It has been utilized since the 19th century in southern Europe.
Mommy Knows Best has thoughtfully chosen it as the primary ingredient in best lactation supplements, carefully complemented by other potent herbs like fennel powder and blessed thistle powder. You’ll be pleased to know that these capsules work wonders!
Unit count: 120 capsules
Recommended dosage: 1 cap, four times daily
Pros
- Free of eggs, gluten, soy, peanuts, and tree nuts.
- Easy to swallow.
- Increase and maintain consistency in milk production.
Con
- Cause side effects in rare cases.
Benevolent Nourishment Herbal Tincture
If you’d rather not explore capsules, there’s no need to worry about missing out on the incredible advantages of fenugreek, blessed thistle, and goat’s rue. With the help of Benevolent Nourishment, you can experience all of these benefits in the form of a lovely liquid tincture, which comes in a stunning bottle.
Additionally, tinctures have been proven to be absorbed twice as quickly into the body compared to other lactation supplements.
Unit count: 60 ml
Recommended dosage: 1 ml, 3x daily
Pros
- Mix it with coffee, tea, or any of your favorite drinks — it’ll work just as fine.
- Very easy to use.
- 100% vegan.
Cons
- Can cause various side effects, e.g., headaches.
- The dropper may have poor suction.
Before Trying the Best Lactation Supplements…
Lactation supplements are a lifesaver for any mom interested in increasing her milk supply. But here’s the thing; not all supplements are created equal. A breastfeeding supplement that works for one mom might decrease another mom’s milk supply.
Please don’t hesitate to seek guidance from a lactation consultant before taking any lactation supplement. With the right supplement and a little extra TLC, you’ll be well on your way to happy and healthy nursing. Cheers to milk production and all the amazing moms out there!