Help Boost Your Milk Supply With These 10 RD-Approved Lactation Supplements (2024)

It is estimated about 70 percent of parents can have difficulty with breastfeeding, including concerns about not making enough milk for the baby. If you are having difficulty with your milk supply, experts like lactation consultants often have suggestions for natural ways to increase your milk supply, like consuming a nutrient-rich diet, getting enough fluids, and making sure that the baby has a proper latch.

Lactation supplements can offer further support, with ingredients that naturally increase milk supply or provide nutrients you and your baby need while breastfeeding.

When choosing a lactation supplement, it's important to consult a lactation consultant to find the best option for you, as some ingredients can interact with medications. To create this list, we chose researched-backed supplements with quality, safe ingredients at appropriate dosages that are recommended by trusted dietitians and lactation consultants.

Our Favorites to Help Increase Milk Supply

• Best Overall: Legendairy Milk Liquid Gold
• Best Lactation Drink Mix: Munchkin Milkmakers Lactation Drink Mix
• Best for Staying Hydrated: Mommy's Bliss Lactation Hydration Drink Tablets
• Best Budget: Traditional Medicinals Organic Mother's Milk Tea
• Best Gummy: Mother’s Promise Lactation Supplement Gummies
• Best Brewer’s Yeast: Mommy Knows Best Brewer's Yeast
• Best Lactation Snack: Majka Lactation Bites

Our Favorites to Support Lactation Nutrition and Mental Health

• Best Multivitamin: FullWell Prenatal Multivitamin
• Best Multivitamin Snack: Tend Complete Prenatal Nutrition Bar
• Best for Breastfeeding Stress: Needed Stress Support

Types of Supplements for Lactation

Some supplements for lactation help by supporting your overall nutritional needs during breastfeeding, while others, called galactagogues, naturally boost milk supply. While vitamin supplements can help nourish you, keep in mind, “There is no specific vitamin that boosts milk supply since breastfeeding is primarily driven by supply and demand," says Allegra Gast, RD, IBCLC, registered dietitian and International Board Certified Lactation Consultant.

Lactation supplements specific for increasing milk supply contain one or more herbal galactagogues, many of which have been used for thousands of years in different cultures worldwide.

Jaren Soloff, RD IBCLC, registered dietitian and International Board Certified Lactation Consultant, suggests, “Typically, you can see lactation supplements work within 3-5 days; if after taking them consistently for this time doesn’t show an increased milk supply, it can be helpful to experiment with other galactagogues.” The most common herbal galactagogues found in lactation supplements include:

• Fenugreek
• Blessed thistle
• Milk thistle
• Fennel
• Brewer’s yeast
• Moringa
• Goat’s rue
• Lecithin

While these ingredients have been used for centuries and are generally recognized as safe for most people, it’s important to note research is mixed on the efficacy of herbal breastfeeding supplements. We include supplements for lactation that include galactagogues and those without depending on your needs.

Best Overall: Legendairy Milk Liquid Gold

Why We Recommend It

Legendairy Milk Liquid Gold comes highly recommended by several lactation consultants and dietitians we interviewed. It contains multiple galactagogues, including goat’s rue, milk thistle, shatavari, fennel, alfalfa, and anise. The goat’s rue is thought to stimulate the production of mammary tissue. “This is an effective option for mothers who may have delivered their baby prematurely since there was not adequate time for the glandular tissue to develop,” says Soloff.

While evidence is mixed, it is believed that milk thistle may stimulate prolactin, the hormone needed to make breast milk. Note that Legendairy Milk is fenugreek-free. Although fenugreek has long been used as a galactagogue worldwide, recent studies report that many breastfeeding parents have had adverse reactions to fenugreek, such as worsened asthma, gastrointestinal (GI) symptoms, and lowered blood sugar. For these reasons, Legendairy Milk purposely omits fenugreek.

But Take Note

With 60 capsules per bottle, this is a more expensive option if you consume the recommended dose of six capsules per day (two capsules three times per day). It’s also important to note that this supplement is not recommended to take while pregnant, and you should consult a healthcare professional before taking this if you have low blood sugar or take blood sugar medications.

Key Specs:

• Form: Capsule
• Galactagogues: Goat’s rue, milk thistle, shatavari, fennel, alfalfa, anise
• Dose: 1,040 mg
• Third-Party Certified: No
• Servings Per Container: 10 servings of 6 capsules per day

Best Lactation Drink Mix: Munchkin Milkmakers Lactation Drink Mix

Why We Recommend It

Hydration needs increase to about 16 cups per day during breastfeeding to support an adequate milk supply and prevent dehydration. Using flavored drink mixes can help make drinking extra water more enjoyable and can offer lactation support.

We like that Munchkin Milkmakers Lactation Berry Lemonade Powdered Drink Mix can help meet the increased hydration demands for breastfeeding and also get herbal galactagogues as well as additional vitamins. One packet not only contains milk thistle, fenugreek, and fennel but also collagen, vitamin C, vitamin B6, and vitamin B12. Vitamins B6 and B12 may help boost energy—something all parents could benefit from. It also contains some sodium to help enhance hydration.

Fennel has estrogen-like properties, which is why it’s thought to increase milk supply. In two small studies, fennel increased milk volume and the fat content of breast milk and led to infant weight gain.“[Fennel] also has anti-inflammatory properties and may support gut health,” says Soloff.

One packet of Munchkin Milkmakers Lactation Drink Mix has 35 calories, six grams of sugar, and 240 mg of sodium. It’s sweetened with stevia extract and cane sugar and contains natural flavorings. To enjoy the Munchkin Milkmakers Lactation Drink, mix one packet into 6-8 ounces of water and stir.

But Take Note

This supplement is not third-party tested for ingredient accuracy and contaminants. It contains a propriety blend of galactagogues that does not list exact amounts. Also, while it does contain small amounts of vitamin C and B vitamins, it would not replace a multivitamin. It’s recommended to drink one packet a day, but a healthcare professional can advise if you should take more.

Key Specs

• Form: Powder
• Galactagogues: Milk thistle, fenugreek, fennel
• Dose: 1,184 mg of a proprietary blend
• Third-Party Certified: No
• Servings Per Container: 14

Best for Staying Hydrated: Mommy’s Bliss Lactation Hydration Drink Tablets

Why We Recommend It

As we mentioned, breastfeeding may require at least 16 cups of water per day. To help keep you hydrated, we recommend Mommy’s Bliss Lactation Hydration Drink Tablets that provide electrolytes, B vitamins, and fennel seed powder.

Electrolytes, including sodium, potassium, and magnesium, can help rehydrate you faster and replenish electrolyte losses from breast milk. Therefore, besides providing the galactagogue fennel seed, these tablets can boost hydration. Gast suggests, “Magnesium, potassium, and sodium can also help with stabilizing your blood sugar, and steady blood sugar is also important for milk production.”

It contains just one gram of sugar and is sweetened with stevia instead. It also contains natural flavorings, including a berry acai flavor. It is free of artificial flavors, colors, gluten, and fenugreek.

To drink, you drop a tablet in 16 ounces of water and wait for it to dissolve.

But Take Note

While Mommy’s Bliss is a trusted brand, this specific product has not been third-party tested. While it does have fennel seed powder, the amount is relatively small at 150 milligrams (mg) per serving.

Key Specs

• Form: Tablets
• Galactagogues: Fennel seed powder
• Dose: Take up to 2 tables daily.
• Third-Party Tested: No
• Servings Per Container: 10

Best Budget: Traditional Medicinals Organic Mother's Milk Tea

Why We Recommend It

If you aren’t interested in taking another pill or spending money on a supplement, Traditional Organic Mother’s Milk Tea is a great budget-friendly alternative to help support lactation. One tea bag delivers a blend of breast milk-boosting herbs, including fennel, anise, coriander, fenugreek, and blessed thistle. Mother’s Milk Tea also has spearmint, lemongrass, lemon verbena, and marshmallow root.

To enjoy Mother’s Milk Tea, simply steep in hot water. You can drink it plain or mix it with milk and honey. Traditional Organic Mother’s Milk Tea has a licorice taste with a sweet aftertaste. Traditional Organic prioritizes sustainable growing practices and uses certified organic plants to source its ingredients. Mother’s Milk Tea is organic, non-GMO, kosher, and caffeine-free.

But Take Note

This tea can have a slightly bitter taste, and it is unsuitable for those allergic to plants in the parsley or daisy family. As always, check with your healthcare provider before taking herbal supplements, including teas.

Key Specs

• Form: Tea
• Galactagogues: Fennel, anise, coriander, fenugreek, blessed thistle
• Dose: Differs for each herb
• Third-Party Certified: No
• Servings Per Container: 32

Best Gummy: Mother’s Promise Lactation Supplement Gummies

Why We Recommend It

Mother’s Promise Lactation Gummies offer a tasty way to get galactagogues to help support lactation. Two gummies per day deliver 500 milligrams of fenugreek seed, 500 milligrams of moringa leaf, 250 milligrams of fennel seed, and 250 milligrams of milk thistle. We like that these herbs are organic and lab-tested for purity, safety, and quality.

Moringa has long been used in Asia and the Philippines to help support lactation. “Moringa leaves are a natural galactagogue with a slightly bitter, grass-like flavor and are frequently used as a galactagogue in Asia,” says Soloff. “It has been shown to be effective for mothers who have low supply since it acts on the milk-making hormone prolactin.”

Mother’s Promise Lactation Gummies are vegan, non-GMO, and free of gelatin, gluten, and artificial colorings and flavorings. They are sweetened with sugar (four grams per serving) and contain natural flavors to give them a mixed berry taste.

But Take Note

While this supplement is internally tested, it does not have third-party testing certifications. It also has added sugar, which some may not prefer.

Key Specs

• Form: Gummy
• Galactagogues: Fenugreek, moringa, fennel, milk thistle
• Dose: 50 mg fenugreek, 50 mg moringa, 25 mg fennel, 25 mg milk thistle
• Third-Party Certified: No
• Servings Per Container: 30

Best Brewer’s Yeast: Mommy Knows Best Brewer's Yeast

Why We Recommend It

Brewer’s yeast (Saccharomyces cerevisiae) is used to make beer and is naturally high in B vitamins. There is some evidence that brewer’s yeast increases milk supply in animals, but this is thought to be due to the B vitamins present in the yeast. Despite mixed evidence on the efficacy of brewer’s yeast as a lactation supplement, our experts note anecdotal evidence from breastfeeding parents they have worked with that brewer’s yeast helps increase their milk production.

Mommy Knows Best Brewer’s Yeast, in particular, is a favorite brand choice. Just one tablespoon provides 3.5 grams of fiber, seven grams of protein, and several B vitamins, including thiamin, riboflavin, niacin, folic acid, biotin, and vitamin B6. It is relatively flavor-neutral with a slightly bitter taste, but it can be easily mixed into baked treats such as cookies or muffins, beverages like smoothies, or savory foods like sauces and soups.

If it helps increase the milk supply, great. If not, it’s still an added supplement that may help boost energy (by providing a rich source of B vitamins) and provide some extra protein and fiber. Mommy Knows Best Brewer’s Yeast is gluten-free and certified kosher. They test every batch for purity and accuracy and manufacture their products in a Good Manufacturing Practices (GMP) certified facility.

But Take Note

Brewer’s yeast may cause GI distress and gas in some people. Before adding more, start with one tablespoon and see how you tolerate it.

Key Specs

• Form: Powder
• Galactagogues: Brewer’s yeast
• Dose: One tablespoon
• Third-Party Tested: Yes
• Servings Per Container: 30

Best Lactation Snack: Majka Lactation Bites

Why We Recommend It

While you can make lactation bites and baked goods at home, we love the convenience of Majka Lactation Bites. They are a healthy snack that also provides a lactation blend of herbs, including fennel, turmeric, and black sea salt.

They’re made with nutrient-dense ingredients, including organic rolled oats, quinoa, sunflower seed butter, dates, cocoa, chia, and flaxseeds. These make a healthy breastfeeding snack with protein, fats, and fiber.

Majka Lactation Bites are free of gluten, fenugreek, soy, and nuts, are vegan and non-GMO, and contain mostly organic ingredients.

But Take Note

These bites need to be stored in the refrigerator to stay fresh. Also, a one-piece serving contains 10 grams of sugar, including nine grams of added sugar. While these simple carbohydrates are helpful for providing a quick source of energy, you’ll want to be mindful of how many you are eating per day, especially if you are watching your added sugar intake.

Key Specs

• Form: Snack bites
• Galactagogues: Fennel
• Dose: 1 bite
• Third-Party Tested: No, but all food products are regulated by the FDA.
• Servings Per Container: 4

Best Multivitamin: FullWell Prenatal Multivitamin

Why We Recommend It

One of the most effective ways to increase breast milk supply is to ensure that you are getting enough calories and nutrients from a balanced diet, including vitamins and minerals that support milk production. For example, lactating women need more iodine and choline to support their baby's growth and development. The Dietary Guidelines for Americans recommend that breastfeeding parents consume 290 mcg of iodine and 550 mcg of choline per day during the first year postpartum. Taking a multivitamin can help make sure you are getting these important nutrients while nursing.

FullWell Prenatal Multivitamin is a top pick for a multivitamin to help you get all the nutrients you need during breastfeeding (and a top prenatal vitamin pick, too). Lactation consultants Gast and Soloff recommend FullWell to their breastfeeding patients. One serving delivers 250 mcg of iodine and 300 mg of choline, in addition to evidence-based doses of other important nutrients, including vitamin D, zinc, methylfolate, and other B vitamins.

FullWell was created by a registered dietitian and is third-party tested for ingredient purity and accuracy.

But Take Note

The recommended serving is eight capsules per day. However, you can split it into two doses of four or open up the capsules and mix them into a smoothie. Also, it does not contain omega-3 fatty acids DHA and EPA, which are important nutrients for the neural development of the baby. Depending on your diet, you may need to supplement with omega-3s separately (see More Supplements to Consider below).

Key Specs

• Form: Capsule
• Galactagogues: None; contains several vitamins & minerals
• Dose: Different doses for each nutrient
• Third-Party Certified: Yes
• Servings Per Container: 30

Best Multivitamin Snack: Tend Complete Prenatal Nutrition Bar

Why We Recommend It

Tend Complete Prenatal Nutrition Bars are a great whole-food-based multivitamin that doubles as a healthy breastfeeding snack to help meet your nutritional needs. Think of this as a one-a-day multivitamin and mineral bar that also contains healthy fats, carbohydrates (including fiber), and some protein. This may be a great choice if you don’t want to take pills, and could use this snack bar for the extra energy needed for nursing.

Each bar provides 25 essential nutrients, all derived from plant-based sources, including iron, folate, choline, Vitamin D, and B12. These bars are third-party tested, meaning each batch of bars is tested for purity and potency, including testing for lack of heavy metals, microbes, and glyphosate (pesticide residue).

But Take Note

While this looks like a regular snack bar, it should be considered a multivitamin and only taken as directed (one per day). If you already take a multivitamin (or any other supplements), consult a healthcare professional before adding this bar to your routine to ensure you're not getting too much of any vitamins and minerals.

Key Specs

• Form: Bar
• Galactagogues: None
• Dose: 1 bar per day
• Third-Party Tested: Yes
• Servings Per Container: 28

Best for Breastfeeding Stress: Needed Stress Support

Why We Recommend It

The whole pre-conception to postpartum journey, including breastfeeding, can be a stressful, exhausting time. Stress and anxiety can have a negative impact on the quality and length of breastfeeding, so addressing these feelings can be helpful in reaching your breastfeeding goals.

If you are dealing with anxiety or stress with breastfeeding, a supplement like Needed Stress Support may be beneficial. This supplement contains six adaptogens and herbs that have been used in Ayurvedic and Chinese medicine for centuries to support mood, the way the body handles stress, increasing energy, and hormone balance. Some research suggests adaptogens, like ashwagandha, may help alleviate anxiety and stress associated with breastfeeding, especially when tandem feeding. Therefore, if stress and anxiety are having a negative impact on your breastfeeding plan, a supplement like this may be recommended under the guidance of a healthcare professional, depending on your unique needs.

Lauren Manaker, MS, RDN, LDN, CLEC, CPT registered dietitian, and women's health expert, says, "Some adaptogenic herbs may help support lactation, but there are unknown risks that may be associated with taking them too. As long as taking this combination of ingredients is ok with your healthcare provider, it can be a fantastic addition to your lactation supplement protocol."

We also appreciate Needed's dedication to third-party testing for their supplements and including expert-recommended formulations in their supplements.

But Take Note

It's important to note some adaptogens used in this blend—including ashwagandha and Rhodiola rosea—are not always recommended for those who are breastfeeding, as there is not a lot of research on taking adaptogens while breastfeeding.

Key Specs

• Form: Capsules
• Galactagogues: N/A
• Dose: 4 capsules daily
• Third-Party Tested: Yes
• Servings Per Container: 30

More Supplements to Consider

If you are looking to boost your nutrition during lactation further, we recommend any of our pregnancy-safe protein powders and DHA supplements. As in pregnancy, your needs for these particular nutrients increase while breastfeeding. In fact, some research suggests protein needs during lactation are higher than previously thought. Therefore, these supplements may help support the quality of the breastmilk and the parent’s nutritional needs, but they won’t directly increase the milk supply.

Should I Take A Lactation Supplement?

“Galactogogues may help support lactation,” says Gast, “but we also want to know if the baby is removing milk efficiently and frequently since breastfeeding is primarily driven by ‘supply and demand’ - the more milk removed, the more mom will make (assuming hormone levels are good and mom does not have any anatomical concerns or breast augmentation).”

Breastfeeding supplements may be beneficial for the following people:

• Breastfeeding people with low milk supply who have tried proven ways to increase supply without success. Increasing milk supply can be helped by consuming enough calories through a nutrient-rich diet, making sure the baby has a proper latch and is fully emptying the breast, nursing frequently, and trying nipple stimulation. If these methods are not effective, and the breastfeeding parent has also been assessed for anatomical and hormonal issues, taking a breastfeeding supplement with galactagogues may be beneficial.

The following people may not benefit from breastfeeding supplements:

• Breastfeeding people who have sufficient milk supply and a growing baby. “If a baby is growing and has an appropriate amount of dirty diapers, chances are, you are producing enough milk,” says registered dietitian Lauren Manaker, MS, RDN, LDN, CLEC, CPT.

If you are not having trouble breastfeeding and your baby is gaining weight and growing sufficiently, you won’t benefit from breastfeeding supplements with galactagogues. However, you would still benefit from taking a prenatal or postnatal vitamin with B vitamins, choline, iodine, and DHA (docosahexaenoic acid).

Our Supplement Review Process

In reviewing and researching lactation supplements, we consult with experts and our own in-house registered dietitians. To find the best products on the market, we consider several factors, including quality of ingredients, internal and third-party testing, forms, and dosages.

Because scientific evidence is lacking on the safety and efficacy of breastfeeding supplements, the galactagogue supplements were chosen because of strong anecdotal evidence and/or a recommendation from a registered dietitian or certified lactation consultant.

While we hope this serves as a guide, we recommend consulting with your healthcare provider before taking any supplements

Our Experts

Experts we interviewed for insights on the best supplements for breastfeeding include:

• Allegra Gast, RD, IBCLC, registered dietitian and International Board Certified Lactation Consultant
• Jaren Soloff, RD IBCLC, registered dietitian and International Board Certified Lactation Consultant
• Lauren Manaker, MS, RDN, LDN, CLEC, CPT. registered dietitian and Certified Lactation Educator-Counselor
• Jennifer Somers, MD, IBCLC, a family medicine physician and lactation consultant at Greater Lawrence Family Health Center
  

Lactation Supplement Form

Breastfeeding supplements typically come in the form of a capsule, powder, gummy, or drink, such as tea. Research doesn’t show that one form is superior to another in terms of safety and efficacy. Capsules tend to have higher doses of galactagogues compared to a drink mix or tea.

Additionally, some supplements have multiple galactagogues, which may be more effective than a supplement containing just one galactagogue, according to the lactation consultants we interviewed.

Dr. Jennifer Somers, MD, IBCLC, a family medicine physician and lactation consultant, also recommends herbal galactagogues can be eaten. “Moringa and fenugreek are nutritious plants and probably do increase milk supply. The safest and healthiest way to use them is to eat them. They can often be found in Asian produce stores and can be eaten in soups and stir-fries. Fenugreek supplements are made from fenugreek seeds, however, perhaps more effective for lactation is cooking with the leaves and stems,” she says.

Lactation Supplement Dosage & Safety

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Herbs can interfere with a number of medications, so it is crucial that you check with your healthcare provider before taking a breastfeeding supplement. Some of the herbal galactagogues, such as fenugreek, have been shown to lower blood sugar, which can be dangerous for those with diabetes or people prone to hypoglycemia. Fenugreek and other herbs can also interfere with warfarin and other blood thinners to cause bleeding.

According to ConsumerLab.com, there are over 20 supplements and herbs you should avoid when breastfeeding due to potentially negative side effects or lack of sufficient scientific evidence. These include certain adaptogens and herbs, including aloe latex, berberine, bilberry, black cohosh, echinacea, ginkgo biloba, kelp, melatonin, and quercetin, among others.

Always check with your healthcare provider about what is safe to consume and not consume in a supplement while breastfeeding.

Dosage

There is no standardized or evidence-based dosage recommendation for herbal galactagogues found in breastfeeding supplements. A 2022 review suggests the following doses based on the latest research.

• Blessed Thistle: 1.5-3 g as a tea up to three times daily
• Fennel: 0.1-0.6 mL oil
• Fenugreek: Herbal tea (200 mL three times per day), 570-600 mg orally three times daily 1-3 weeks
• Goat’s rue: 1-2 mL of tincture, 2-3 times daily
• Milk’s thistle: 200-400 mg per day via extracts
• Anise: 3.5-7 g as tincture or tea 5-6 times per day
• Moringa: 250-350 mg capsules twice per day
• Shatavari: root extract 60 mg/kg body weight per day

Note that these recommendations are pulled from various studies and are not set by any one governing body. According to researchers from a 2020 study, “Dosages for galactagogues are largely unquestioned and untested, and may or may not be sufficient to evoke the maximum therapeutic effect possible.”

Who We Are

Lainey Younkin, MS, RD is a Registered Dietitian who works with moms and has breastfed three children herself. She analyzed the latest nutrition research and spoke to trusted experts in the field to compile the list of breastfeeding supplements in this article.

Holly Klamer, MS, RD, is our Parents' nutrition commerce editor. She analyzes each product we recommend and sifts through the research to make sure we are providing the latest and up-to-date information. She is also a mom and has breastfed both her children.

Anne Cook Carroll, MS, RD, CDN is a Registered Dietitian who works with women and families to meet their health goals. She educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health. She also specializes in supplement research and analysis.