Of all of the issues I thought I'd have during pregnancy and breastfeeding, not making enough milk wasn't one of them — and yet, that's exactly where I found myself. My lactation consultant recommended several lactation supplements to boost my supply, and while it wasn't an overnight success, they were a big help — and they might just help you, too.
So many of us (myself included) are pretty unaware of our body’s needs when lactating. Yes, a woman’s body is incredible, and it can produce nutritious milk to nurse your baby — but it’s essential to make sure you’re eating enough and staying hydrated. That’s why before you start using supplements, you need to understand what your nutritional needs are, according to Kiana Ayers, IBCLC, RN, LCCE; founder of Mamas and Tatas and lactation expert for Sweetie Pie Organics.
Ayers says, “Understanding your personal health while you’re still pregnant allows you to work on positively adjusting your needs to help with breastfeeding.” Meaning that if you’re deficient somewhere in your diet, supplementing with that vitamin or mineral can have an effect on your production. And in general, Ayers (and the World Health Organization), recommend you remain on your prenatal vitamins while you breastfeed.
Everyone’s needs will be different, and how much supplementation you take needs to be discussed with your provider. I can’t stress enough, and Ayers agrees, that you should always consult your IBCLC and medical provider before starting any supplement regimen. If approved, you’ll start consuming foods and herbal supplements known as galactagogues — or foods and herbs known to increase milk production. Ayers says some of these include “dark leafy greens, whole grains like oatmeal, and papaya,” while herbal galactagogues include fenugreek, fennel, milk thistle, nettle, and ginger. Brewer's Yeast is a favorite supplement for breastfeeding parents — but I can tell you from experience that if consume too much fenugreek, you might start to smell like waffles because of a compound in the herb called solotone, which makes things smell like maple syrup. It's not a bad smell, but it didn't particularly pair well with my Ralph Lauren cologne.
The supplements on our list were chosen based on interviews with lactation consultants, conversations with lactating parents, and through my own experience breastfeeding. I only included products that testers claimed tasted good, including the delectable Milkmakers cookies, but admittedly, some of them are best categorized as “palatable.”
If you're looking for the best lactation supplements to boost your supply, these are the best of the bunch.
The easiest mix-and-go option, this lactation drink, packed full of fenugreek is tasty and convenient. The chocolate flavor is strong enough to nullify most of the maple syrup scent of the fenugreek, which is saying something.
It also has added electrolytes to help you stay super hydrated, which is critical when you're breastfeeding. If you're dehydrated, you'll dry up. It's a bit of a strange texture at first, but we found that if you mix it in a smoothie or add it to coffee, it's really quite pleasant.
More: The Best Wearable Breast Pumps
You can stir this in your oatmeal, add it to your smoothie, mix it in a milkshake — or you can do what I did and buy a junior size Frosty from Wendy's and stir it in and eat it while sitting in your car, alone for the 5 minutes allotted in your day to do so.
This one is a user favorite because it's fine, and the nutty, almost beer-like flavor tastes great in cookies and desserts. Seriously, it tastes so good that you'd actually want to these cookies even if you weren't feeding a human. It's powerful enough to get your milk flowing, but delicious all on its own as a flavor note in your baked goods. It's such a versatile product, and this brand really is the best of several that we tested.
We all love a good nutrition system — and we especially love a lactation supplement system that you don't have to pinch your nose to take. The bundle includes lactation tea, vitamins, and sweets, all of which are full of organic galactagogues, including fenugreek, alfalfa, blessed thistle, and fennel.
The taste can be a bit funky — but parents say this stuff really works. One parent I spoke with says, “My supply started to really tank when my son started eating — but once I added this system to my diet, my milk production really picked up again after just one week.”
If it weren't for the price, I'd eat these as snacks — they're that good.
These lactation supplement cookies are made with oats, brewer's yeast, and flaxseed, all of which help boost milk production. They also have chunks of milk chocolate and a flavor that is *chef's kiss*.
And trust me when I say — these cookies do their job. Every lactating parent I spoke with who used these cookies said that these just take a few days to start working. Yes, the flavor is outstanding, but the proof is in the pump. One parent told me they went from pumping four ounces a session to a whopping 12 ounces per session. “It’s the first time I ever filled both bottles and then some — all thanks to these delicious cookies.”
Is there anything more satisfying than a snack with a great crunch factor? Yes, one that is delicious and helps your milk supply.
Not only do they taste great, but these lactation granola snacks are also full of moringa, flaxseed, turmeric, and oats, which Boobie Brands claims are powerful galactagogues.
And all signs point to that being true. Users say, “These taste like cocoa, and helped me keep my supply even when I traveled away from my baby.”
This tea is the ultimate gold standard of lactation supplements. Remember when I said that some lactation supplements on this list are “palatable?” Yeah, this is the one I was thinking about — but it really does work.
And nothing, and I mean nothing, worked for me like this lactation supplement did. I went from barely ever leaking, to feeling like my boobs were Super Soaker milk guns that were out to ruin every blouse I own. The taste might not be great, but given how effective this tea is, it's totally worth it.
If you're looking for the best lactation supplements to boost your supply, these are the best of the bunch according to lactation consultants and parents.
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