I've Tried The Best Lactation Supplements So You Don't Have Too

I've Tried The Best Lactation Supplements So You Don't Have Too

I've breastfed all of my 4 babies, and over the years I'v tried a lot of lactation supplements. Like many new moms, I wanted to ensure my breast milk production stayed strong, especially if I wanted to lose the baby weight. Weight loss while breastfeeding is entirely possible, and I found that lactation supplements were super helpful to keep my supply up while I focused on cleaning up my diet. As a Pre/Post Natal Fitness Specialist and nutrition expert, I've been helping new mothers with their breastfeeding diet and breast milk supply for many years. I created Milk Dust, a lactation protein powder to help mothers with a low milk supply stay on their breastfeeding journey as long as possible. Milk Dust is specifically formulated to not only increase milk supply with herbal galactagogues, but also nourish postpartum mothers with specific nutrients that are needed during lactation and postpartum. Milk Dust is of course my favorite lactation supplement, and one that I used with my fourth baby. Since I created Milk Dust, it's been used by thousands and thousands of breastfeeding moms to increase their milk supply.  I will get into the more nitty gritty ingredients as to why Milk Dust is so amazing here soon, but I also have a great list of other lactation supplements that have some research behind them to illustrate their effectiveness. 

    I prefer science and studies when looking at foods, nutrients and supplements. Unfortunately, there aren't many studies done on breastfeeding mothers who need to produce enough breast milk, but the ones that I found do show some powerful herbal supplements for lactation support, and when you combine these studies with the anecdotal research and experience, I feel much more confident recommending specific supplements for lactation. Some of these I've personally used, so I know they work well too. It is always helpful to meet with a lactation specialist if you can too, just to make sure there are no issues with baby's latch. Usually there is a lactation specialist at the hospital, or one you can have come to your home in your area if you need too. Combining help from a specialist while also using powerful supplements is a really good idea to increase milk supply fast. And the good news is that if you don't have any issues with baby's latch, then you can take advantage of these powerful lactation supplements that are mainly found in grocery stores. 

    The very best lactation supplements according to research: 

    Milk Dust Lactation Protein Powder: 

    Milk Dust is a uniquely formulated plant-based protein powder that increases milk supply, while also helping to cut sugar cravings for breastfeeding mothers. Milk Dust has one of the most unique protein blends for any of the plant-based protein powders on the market, with 16 grams of protein per scoop. The protein blend is comprised of organic ingredients, pea protien, organic brown rice protein, chia seed protein, pumpkin seed protein and flax seed protein. Pea protein is the best plant-based protein because it provides all the essential amino acids that animal-based proteins provide. In addition to offering a clean, plant-based protein source for new moms, it also provides essential nutrients, natural ingredients, super foods and lactation herbs that are amazing for any breastfeeding mom. When you combine all of these amazing ingredients, without any artificial sweeteners, heavy metals, or common allergens like gluten, dairy and soy, it is a wonderful supplement to promote healthy milk supply and safe weight loss. 

    Milk Dust offers an extremely unique and hollistic blend of herbs, super foods and nutrients. Rather than using a supplement that is only fengureek, or just two ingredients, Milk Dust harnesses the power of some very strong lacation herbs, spices and vitamins that have science showing they can increase your milk supply. Here are the specific ingredients in the Milk Dust lactation blend that will increase your supply, and how they do it. 

    Milk thistle: 

    Milk thistle is widely used as a galactagogue, and there is a great study that reports a 32% increase in milk supply after mothers used it for 63 days. "Results:Women orally treated for 63 days with Silymarin showed a clear galactagogue role for the product with an increase of 85.94% of the daily milk production (placebo: +32.09%). No drop out, nor unwanted effects were reported in both groups. Compliance and tolerability were also very good…" This is great news, and shows the power of milk thistle for lactation. This is one of the main ingredients in the lactation blend. 

    Organic Red Raspberry Leaf:

    Red raspberry leaf doesn't have as much clinical backing on its own for milk supply specifically, but it is amazing in supporting overall hormonal health in women. In addition. red raspberry leaf when combined with other ingredients like fenugreek are shown to increase milk supply in this study. In addition to the lactation benefits, Vitamin B6, found in red raspberry leaves, is a fighter of all things PMS, including mood changes and irritability. In addition, B6 binds to estrogen, progesterone, and testosterone, helping regulate these steroid hormones, reducing your risk of cancer. Lactation is a very hormonal-dependent process, so any ingredient that helps balance this process is going to benefit lactation. 

    Brewer's Yeast: 

    Brewer's yeast is one of the ingredients that has been used for centuries to increase lactation. This means that there are hundreds of years of anecdotal evidence to support its use. The studies illustrate that it is actually the nutritional enhancement brewer's yeast provides that increases milk supply. This is where Milk Dust differs than other lactation drinks, which I will go into, but Milk Dust also targets nutrients that help increase and support lactation as well. This study states, "Although studies in ruminants indicate that brewer's yeast might increase milk supply, the effect is attributed to improved nutrition (increases in vitamin B and chromium) rather than any specific effect on lactation." Overall, with the centuries of use and amazing nutrient qualities, it is an important part of the Milk Dust lactation protein blend. 

    Fenugreek seed: 

    Fenugreek has both anecdotal and evidence-based studies. This means that subjects reported an increase in milk supply based on their own experience when using fenugreek to increase milk supply. "In a US survey, of 122 mothers who used fenugreek as a galactogogue 43% thought it increased milk supply and 5% thought it decreased their milk supply" (study). In addition, fenugreek was included in an overall study of various herbs to increase lactation. "Shatavari, torbangun, fenugreek, milk thistle, and a Japanese herbal medication were the 5 herbal preparations studied. Five trials found an increase in breast milk production. "(study). My favorite study is this one, that shows fenugreek alone increased milk supply against a placebo. Any studies using a placebo are very helpful becuase the comparison shows the power of the product itself. "The NMA results of 4 studies indicated that consumption of fenugreek significantly increased amount of the produced breast milk [11.11, CI 95% 6.77, 15.46] versus placebo. " This is 4 studies, which shows the power of fenugreek alone, and why it is an essential part of the Milk Dust lactation blend. 

    Fennel seed: 

    Fennel seed is very similar to fenugreek, and it too has been shown to increase milk supply both anecdotally and in scientific studies. The International Journal of Pediatrics reports that, "Ten studies were included into review. Five studies showed the fennel alone or in herbal tea can increase breast milk and neonatal anthropometry." 10 studies is a lot, and those studies focused on fennel, showing the power of the ingredient by itself to increase lactation. A small study published in the journal "Evidence-Based Complementary and Alternative Medicine" in 2018 investigated the impact of fennel seed on milk production. The study found that consuming fennel seed extract in combination with fenugreek significantly increased milk production in lactating mothers compared to a placebo group. The authors suggested that fennel seed may be beneficial for lactation. 


    Fenugreek is one of the most popular herbs for increasing milk supply. It's available in various forms, including capsules, teas, and powders. Some nursing mothers report increased milk production after taking fenugreek supplements.

    Brewer's Yeast:

    Brewer's yeast is rich in B vitamins, iron, and protein. It's often used to support lactation and can be added to smoothies, oatmeal, or lactation cookies. A study published in the journal "Food & Function" in 2019 examined the composition of human milk and the impact of maternal dietary factors, including the consumption of brewer's yeast. The study found that maternal dietary factors, including brewer's yeast intake, can influence the nutritional composition of breast milk. Brewer's yeast is known to be a good source of B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B9 (folate). These B vitamins are essential for overall health, and some may play a role in lactation and milk production. 


    Moringa is a nutrient-rich plant that is sometimes used to boost milk supply. It can be consumed in supplement form or added to foods and smoothies. A study published in the "Journal of Chemical and Pharmaceutical Research" in 2017 investigated the effects of moringa leaf consumption on milk production in lactating women. The study found that the group of women who consumed moringa leaves experienced an increase in breast milk production compared to a control group. However, the study had a small sample size, and more rigorous research is needed to confirm these findings. Another study published in "The Journal of Health, Population, and Nutrition" in 2016 explored the potential effects of Moringa oleifera seeds on breast milk production. The study found that lactating women who consumed Moringa oleifera seed powder experienced an increase in milk production compared to those who did not. However, this study, too, had a limited sample size and noted the need for further research.

    Blessed Thistle:

    Blessed thistle is another herb that may be used to increase milk production. It's often combined with fenugreek in lactation supplements. A study published in the "Journal of Complementary and Integrative Medicine" in 2016 investigated the effectiveness of various herbal supplements, including blessed thistle, in promoting lactation. The study found that these herbs, when used as part of a herbal tea blend, could have a positive effect on milk production.


    While not a supplement in the traditional sense, oats are a natural galactagogue (a substance that promotes milk production) and can be consumed as oatmeal or in lactation cookies. Oatmeal is a good source of complex carbohydrates, dietary fiber, vitamins, and minerals. It contains iron, which can be particularly important for postpartum mothers, and is generally considered a healthy addition to a breastfeeding diet. Many nursing mothers have reported that consuming oatmeal in various forms, such as oatmeal porridge or lactation cookies, has been associated with an increase in milk supply. However, this evidence is largely anecdotal and may vary from person to person.


    Fennel seeds and fennel tea are believed to have lactogenic properties and can be included in your diet. Some animal studies have suggested that fennel may have lactogenic properties. However, the results of animal studies may not directly translate to humans, and more research is needed to confirm these effects in humans. Fennel was included in the study of herbal teas that included blessed thistle and moringa in a tea blend. When combined with other herbs it is thought to help increase milk supply. 

    Goat's Rue:

    Some women find that ginger can help with lactation. It can be consumed as a spice in cooking or in ginger tea. Clinical trials specifically evaluating the efficacy of goat's rue in human lactating women are limited. While some small-scale studies have explored the use of herbal mixtures containing goat's rue, more rigorous research is needed to provide stronger evidence of its effectiveness and safety in human lactation. Some animal studies have shown that compounds found in goat's rue, such as galegine, can stimulate lactation in animals. These studies suggest that goat's rue may have lactogenic properties.

    Lactation Teas (Mother's Milk Tea):

    This is an herbal tea blend that often contains fenugreek, fennel, and other herbs known to promote lactation.

    Remember that the effectiveness of lactation supplements can vary, and not all nursing mothers will see a significant increase in milk supply when using them. Additionally, it's important to be cautious and choose reputable brands when purchasing supplements, and consult with a healthcare provider before starting any new supplements, especially if you have any underlying health conditions or are taking medications.

    Ultimately, the best way to support lactation is to maintain good breastfeeding practices, including frequent and effective nursing or pumping, staying well-hydrated, and eating a balanced diet. Consulting with a lactation consultant or healthcare provider can help address any specific concerns or challenges you may have with breastfeeding.

    The best combination of lactation supplements for increased milk supply: 

    As you can see from the studies mentioned, many of the herbs and supplements show an increase in milk supply when working together. Specifically, fenugreek, red raspberry leaf, fennel and milk thistle blend together well to increase milk flow. That is why I put a great blend of these supplements and herbs in Milk Dust, so you can get the power of all of them together. If you are worried about producing enough milk, it is extremely important to take advantage of all the supplements listed above if possible. The lactation blend in Milk Dust has a very specific blend of the supplements above, plus important nutrients that breastfeeding mothers need for lactation. Milk Dust is truly the top breastfeeding supplement because it targets more than just increasing your milk supply with herbs. Milk Dust is a safe, plant-based protein powder that also helps balance blood sugar, so your hormones can stay in balance as well. 

    The Milk Dust Lactation Blend takes the best lactation supplements and blends them together: 

    The Milk Dust lactation blend consists of these specific ingredients that increase milk supply:

    Milk Dust targets nutritional needs that increase milk supply: 

    The Milk Dust Lactation Protein Powder is top-rated because it is unique in that it targets very specific nutrient needs in postnatal mothers, that can affect milk supply. Basically, I took it one step further and didn't want to just offer herbs that are shown to increase milk supply, I always wanted to fill the nutrient needs that when not met, can negatively affect lactation. 

    Milk Dust provides essential protein: 

    For example, protein consumption is directly related to milk volume in studies. A protein supplement was really important for me when creating a lactation product because many mothers, including myself at the time, were struggling to get in enough protein and limit sugar. With cravings, lack of sleep, and hormonal rollercoasters, not many mothers are craving high-protein foods like eggs and chicken. I wanted a protein powder that provided a sweet, delicious taste, but also offered a lot of protein. This study illustrates the increased need of protein during lactation, and a supplement like Milk Dust to fill those needs in a way that tastes amazing and is convenient. 

    The Milk Dust Lactation Protein Blend is full of clean ingredients and plant-based proteins that provide the essential amino acids necessary to support postpartum lactation. I've found that new moms need a plant-based protein blend because dairy or soy can be irritating to newborns. Plant-based protein powders can also offer additional nutrients that animal based protien powders can not. 

    The Milk Dust Protein Blend is tailored to breastfeeding: 

    Each serving of Milk Dust offers 16 grams of protein, and all of this protein comes from natural ingredients. Plant proteins are a safe way to consume extra protein without having to eat a ton of eggs, or even dairy which many people are sensitive to. The best choice when it comes to choosing between safe protein powders. A breasfeeding mom particulalry needs to stick to a breastfeeding protein powder that is free of artificial sweeteners (like Milk Dust), because other protein powders with whey, casein or soy can cause tummy issues in newborns who may have a lactose intolerance. Of all the protein supplements on the market for a breastfeeding mother, Milk Dust has the most comprehensive and diverse vegan protein powder blend. These organic ingredients consist of: 

    Pea Protein Isolate: 

    Pea protein isolate is a clean protein powder source that offers a complete amino acid profile. Pea protein isolate is particularly beneficial for a breastfeeding mama because it is rich in iron, builds and preserves lean muscle, and helps keep you full! I can't tell you how many breastfeeding mamas struggle with hunger, and pea protein is extremely beneficial for satiation. 

    Organic Brown Rice Protein: 

    Brown rice has many benefits for breastfeeding, and it can actually help increase milk supply. According to Babyment, "It is healthy to eat brown rice while you are breastfeeding. First, It has hormone stimulants which boost lactation. That can help increase the secretion of breast milk. Second, brown rice contains chemical that can prevent postnatal depression." The brown rice protein can help you achieve your healthy milk supply, while also helping you get in the proper nutrition. 

    Organic Pumpkin Seed Protein:

    Pumpkin seeds are particularly high in zinc, minerals and good fats that are an amazing superfood for lactation. Pumpkin seeds are also high in fiber and protein, which are a great way to feel full and nourished at the same time. 

    Organic Chia Seed Protein

    Chia seeds are also high in healthy fats, which are important to the quality of your breast milk supply. By offering various seed proteins, there's a wide variety or minerals and healthy fats to increase the nutrient-density of the protein blend. The more nutrients the better for lactation. Chia seeds are iron-rich foods, believed to promote breast milk supply and are also good calcium sources and protein sources along with fats – all of which are essential for breastfeeding mothers. 

    Organic Flax Seed Protein: 

    Flax seeds are super beneficial for milk supply. They contain phytoestrogens, meaning they have estrogenic properties that can help increase breast milk production. Flax seeds are known for their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds. Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.

    This diverse blend of protein provides as much nutrients as possible, while also helping achieve the daily protein intake goal that is helpful for producing milk, feeling full and also losing the baby weight. 

    You can't go wrong with any of these supplements, and they will help you increase your milk supply fast. Of course Milk Dust is a new, powerful lactation supplement that offers amazing nutrients as well, but you can try just one supplement at a time to see if just one will work for you. Many of them come in capsule form, drink mixes or teas, so depending on what you prefer for your daily routine, there is an option for you that will work!