Best Lactation Teas, Cookies and Supplements to Boost Breast Milk
Chances are, if you’re breastfeeding, you’re nursing a very real obsession over your milk supply (pun intended). Breast milk is produced on a supply-and-demand basis, meaning the best way to increase your output is to nurse baby more often. But when that’s not possible—or not producing sufficient results—lactation supplements can give you that much-needed boost. Here, browse our favorite lactation teas, cookies and supplements—plus, discover the science behind how these products work and ingredients you should keep in mind when shopping.
You may be wondering: Do lactation supplements actually work? More often than not, they do—but of course, it depends on the person. Just like medications, there’s no one-size-fits-all lactation supplement, says Leigh Anne O’Connor, an International Board Certified Lactation Consultant (IBCLC). Before taking lactation supplements, have a discussion about your low milk supply with your doctor, ob-gyn or lactation consultant to determine the root cause and decide whether or not they’re right for you. Once you’re given the go-ahead, check out all the available options to find a product that aligns with your unique needs.
So how do lactation supplements work? The short answer: Galactagogues. A galactagogue is a fancy name for a milk-increasing food or herb. They raise the level of prolactin (a hormone that increases milk) in the body, says O’Connor. The most common galactagogues include fenugreek (the all-star), blessed thistle fennel, anise and coriander. These milk-aids can be found in everything from breastfeeding tea to lactation cookies, bars, chews and supplements. The trick is to use galactagogues as a way to jumpstart your supply. Once you’re producing more milk, it’s best to wean off them so your body doesn’t get used to them, which could render them ineffective down the road.
Which lactation supplement is right for you? You’ll have to do a little recon work. For starters, taste preference plays a big role, and, of course, the effectiveness of herbal blends differs from mom to mom. But once you find the lactation cookie, tea or supplement that works for you, it’s worth its weight in liquid gold. To take the guesswork out of shopping for lactation supplements, keep an eye out for these helpful ingredients:
- Fenugreek
- Blessed thistle fennel
- Anise
- Coriander
Whether you choose to consume these galactagogues via lactation supplements, teas or cookies is totally up to preference, but some forms may work better for different parents. Cookies and chews, for instance, are perfect for on-the-go moms. If you’re looking for a quick solution that you can incorporate into your daily routine, a concentrated tincture or herbal capsule would also work, says O’Connor. No matter what you opt for, remember to always take the recommended dosage consistently for the best results. Now that you know how lactation teas, cookies and supplements work, shop our curated list of top-rated products below.
Each brand of breastfeeding tea varies slightly in blend and flavor. You may have to sample a few before you find an herbal mix you’re down to sip two to three times a day (and one that delivers results!). If you notice an uptick in your production but aren’t crazy about the flavor of the nursing tea, try adding honey or serving it over ice. Here, a few of our top picks for the best lactation tea.
Traditional Medicinals Mother’s Milk Tea, 6-Pack
- Drink between 4 to 6 bags a day for optimal results
- Comes with 96 tea bags
- Slightly bitter, licorice flavor
- Not suitable for those allergic to plants in the parsley family or the daisy family
This organic lactation tea features an herbal blend of all the big-name galactagogues, including fennel, anise, coriander, fenugreek, blessed thistle and more. As for flavor, expect a sweet but slightly bitter drink with a distinct licorice taste.
Pink Stork Lactation Herbal Mint Tea
- Can be brewed hot or cold
- Reviewers say it tastes great
- Vegan and gluten-free
- Some say several tea bags were broken upon opening
This popular organic lactation tea is crafted to boost both milk production and flow. In this whole-leaf breastfeeding tea you’ll find fennel seed, marshmallow root, fenugreek, anise, licorice root, blessed thistle and spearmint. Heat it up or pour it over ice.
Earth Mama Milkmaid Tea
- Can be enjoyed up to three times a day
- Naturally caffeine-free
- Tea bags don’t have strings for steeping and may tear easily
Here’s another crowd-favorite organic lactation tea. In addition to expected ingredients like fenugreek, fennel and anise, there’s also red raspberry, stinging nettle, orange, caraway seeds and alfalfa. Enjoy hot or cold.
UpSpring Milk Flow Chocolate Drink Mix
- Offers electrolytes to keep you feeling refreshed
- Gluten-free, dairy-free and non-GMO
- Available in several flavors
- Powdered drink mix rather than a tea
If herbal tea isn’t exactly your cup of tea, so to speak, rejoice: UpSpring offers a lactation tea in a delicious chocolate flavor—yum! The powdered drink mix is infused with fenugreek, blessed thistle and anise, and can be enjoyed twice a day.
Oat Mama Lactation Tea
- Fenugreek-free
- Also available in chai flavor
- High price point compared to other brands
- Some say the tea bags’ strings are shorter than expected
If you really can’t tolerate the strong taste of fenugreek, you’ll like this lactation tea: It contains fennel, alfalfa, red raspberry leaf, nettle leaf, hibiscus, blueberry and pomegranate—and no fenugreek.
Milkmakers Berry Lactation Tea
- Can be enjoyed hot or iced
- Naturally caffeine-free
- Tea bags don’t have strings for steeping
Fenugreek, lemongrass, fennel and rooibos are the active ingredients in this organic breastfeeding tea, all topped off with natural berry flavor. What’s more, it’s naturally caffeine-free, so you can enjoy it any time of the day.
Hunger strikes all too often when you’re breastfeeding. Reach for a double-duty snack that offers an energy boost and aids milk production. Lactation cookies and bars are great for eating one-handed while nursing or stashing in your pump bag for on-the-go munching. Bonus: Many are free of common allergens like gluten, shellfish, nuts, dairy and soy.
Milky Mama Salted Caramel Lactation Cookies
- Fenugreek-free
- Cookies can be enjoyed up to twice a day
- If you plan on freezing them, do so as soon as possible to keep them fresh
Your sweet tooth will thank you for these lactation cookies. The salted caramel biscuits are baked with tried-and-true galactagogues like oats, brewer’s yeast and flax seeds, and come in a convenient pack of 12.
Boobie Bars
- Available in three flavors
- Gluten-free, kosher and vegan
- Some reviewers say the price is high for what you get
“Amazing” and “miracle” are words tossed around by Amazon reviewers to describe these lactation bars, which were featured on Shark Tank. They’re available in three flavors: blueberry muffin, peanut butter and oatmeal chocolate chip.
Milkmakers Cookie Bites
- Fenugreek- and preservative-free
- Comes in several flavors
- Not suitable for those allergic to eggs, soy, milk or wheat
- Packs of bite-sized cookies rather than individual cookies
Cookies that taste great and support a healthy milk supply? Yes, please! Oats, flaxseed and brewer’s yeast give these lactation cookies their milk-boosting power, without the use of fenugreek.
MilkBliss Peanut Butter Chip Lactation Cookies
- Fenugreek-free and organic
- Available in three flavors
- Not suitable for those allergic to soy, wheat, milk or peanuts
Satisfy your peanut butter cravings while also boosting your milk supply, thanks to these soft-baked lactation cookies. Each sweet treat is packed with galactagogues, such as organic whole rolled oats, organic flax seed and brewer’s yeast to name a few.
Mommy Knows Best Lactation Cookie Mix
- Bakes in less than 20 minutes
- Eat up to two servings a day for best results
- Available in five flavors
- Comes as a mix rather than pre-baked cookies
If you prefer to nosh on freshly baked treats, pick up a package of this lactation cookie mix. It’s made with oats, brewer’s yeast and flaxseed (and no fenugreek!), and is bursting with calcium, folic acid and iron. Get it in five flavors: cinnamon raisin, oatmeal chocolate chip, rainbow candy, salted caramel or white chocolate.
Majka Lactation Cookie Bites for Breastfeeding Moms, 6-Pack
- Can be eaten by themselves or added to smoothie bowls
- Need to be refrigerated
- Packs of bite-sized cookies rather than individual cookies
These breastfeeding cookies are non-GMO, gluten-free, preservative-free and vegan. Coconut, oats, chia seeds and flaxseed make these bites full of flavor. They’re a bit pricier than other lactation snacks, but a bunch of reviewers say they’re worth it.
Adding a pill or chew to your daily prenatal vitamin routine is perhaps the easiest way to achieve a quick boost. The caveat: Some lactation supplements require multiple daily doses for maximum effectiveness. Fenugreek is often heralded as the most effective milk-aid, but goat’s rue, malunggay and shatavari are also go-tos.
Nature's Way Fenugreek Seed Capsules
- Can be taken up to three times daily as a capsule or prepared as a tea
- Vegan and non-GMO
- May make baby gassy
Fenugreek has been used for centuries to help increase breast milk production and is generally the most common herbal galactagogue used by nursing moms. These convenient capsules will allow you to efficiently get your daily dose of helpful lactation supplements.
Motherlove More Milk Moringa
- Fenugreek-free, vegan and non-GMO
- Can be taken up to six times a day
- One bottle lasts about two weeks
Looking for a fenugreek-free alternative? This popular lactation supplement boasts an organic herbal blend of moringa, blessed thistle, nettle and fennel. Capsules can be taken four to six times a day.
Mommy Knows Best Goat’s Rue
- Natural supplement used since the 1800s
- Fenugreek-free alternative
- One bottle lasts about one month
For those sensitive to fenugreek and blessed thistle, goat’s rue can be a great lactation supplement. These capsules are free of allergens like peanuts, tree nuts, eggs, soy and gluten.
Legendairy Milk Liquid Gold Herbal Breastfeeding Supplement
- Fenugreek-free and sugar-free
- Certified vegan, halal, kosher and non-GMO
- Take with food and water
This lactation supplement features a blend of organic ingredients, like goat's rue and milk thistle, to promote healthy milk supply. Take two capsules up to three times daily, and see the results next time you breastfeed or pump.
Benevolent Nourishment Lactation Support
- Can be added to water or juice
- Some say it has a vanilla-like flavor
- Liquid drops rather than capsules
Or, give these liquid lactation supplement drops a try. Made in the US with organic herbs like goat’s rue, fenugreek, blessed thistle, anise and moringa leaf, it’s said to absorb better than capsules and tablets.
Rejuvica Health NatalNourish Breast Milk Enhancer
- Can be added to water or juice
- Liquid drops rather than capsules
- Some say it takes a couple of days to see initial effects
Last on our list of the best breastfeeding supplements is another top-rated liquid option. Fenugreek, blessed thistle, anise, red raspberry leaf, fennel and turmeric make up the active ingredients. Better yet, taking it is as easy as squeezing a dropper on your tongue.
About the experts:
Leigh Anne O’Connor, IBCLC, is a lactation consultant with more than two decades of experience based in New York City. She is a member of the International Lactation Consultant Association (ILCA) and the United States Lactation Consultant Association (USLCA).
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
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