Lactation Supplements

IN THIS GUIDE:
Best Option List
When to Start?
Are they Fast?
Are they Safe?

How do lactation supplements work?

From psychological and physical bonding between you and your baby to making sure your little one is getting the best and most natural nutrients to help them grow healthy and strong, breastfeeding (or chestfeeding/bodyfeeding) has too many benefits to count. However, breastfeeding isn’t always a walk in the park. Many new parents who want to achieve the benefits of breastfeeding struggle to produce enough breast milk to make up their baby’s whole diet. That’s when lactation supplements can be a huge help! 

For centuries, birthing people from cultures around the world have ingested specific foods and herbs to increase milk supply. Modern lactation supplements (also known as galactagogues) help to increase milk production by providing your body with postnatal vitamins that are proven to increase milk production, such as zinc, iron, calcium, and magnesium. They often function as probiotics as well, keeping your microbiome balanced and your gut health in check, which leads to more abundant and higher-quality milk for your baby.

What are the best lactation supplements to increase milk supply?

Everyone's story and body are unique, so it’s fortunate that there are several different types of lactation supplements to choose from. From specially formulated powders to simple supplement capsules to tasty treats, there are virtually endless options and brands to try out until you find one that works best for your body and lifestyle. 

Here are a few of the most common and most effective lactation supplements:

• Lactation cookies

  Lactation cookies are a popular (and delicious) way to reap the benefits of breastmilk supplements. You can buy prepackaged cookies such as these for a yummy, convenient treat, or you can opt to bake your own. You can find a ton of lactation cookie recipes online to suit your specific dietary needs and preferences, like these vegan and gluten-free oatmeal chocolate chip cookies.

• Lactation snacks

  If you’re looking for lactation supplements, you can grab them when you're on the go. There are a ton of options for every lifestyle. While lactation supplements are often specially formulated concoctions for birthing people, some of the snacks you probably already have in your pantry are galactagogues. 

  From fresh fruit to nutritionally dense granola bars to hard-boil eggs and more, you can get lactation benefits from a host of healthy and delicious snacks. Here’s a list of some of the best snacks and super easy recipes for breastfeeding parents.

• Fenugreek lactation supplements

  Fenugreek is an herb that has been used for centuries to promote lactation. Native to several regions from southern Europe to western Asia, this plant has been used as an alternative medicine since ancient times and is a common ingredient in many popular Indian and Mediterranean dishes. 

  Many parents encourage milk production and flow via natural teas or with capsules. It’s important to note that fenugreek should not be ingested in high-doses during pregnancy, as it has been known to induce preterm labor and misscarraige.

• Brewer’s yeast for lactation

  While maintaining a nutrient-dense diet overall can help your body produce more milk, there are a few ingredients that are considered the gold standard of lactation supplementation that you’ll find in many of the most popular products and recipes.

  Brewer’s yeast is one of those key ingredients and can be included in a number of recipes or taken in capsule form. Brewer’s yeast is packed with several of the most essential minerals needed to produce milk.

How long does it take for lactation supplements to work?

For most people, you can expect to see a noticeable increase in milk supply within 24 to 72 hours when taking lactation supplements. We should mention here that two other huge factors in increasing milk supply are frequent breastfeeding or pumping, and staying hydrated - so be sure to drink a lot of water!

When to start taking lactation supplements

While many pregnant people will notice some colostrum (which is the thick, nutrient-dense substance that your body makes preceding milk) in the weeks leading up to birth, there is no need to worry about milk supply before or in the early days after labor. If you want to look into lactation supplementation, you don’t need to start until after the process of milk transition has begun, which is usually between days 3-5 after birth.

Just after your baby is born, the milk they’re ingesting will be mostly colostrum, and their tiny bellies (the size of a garbanzo bean!) won’t need much to keep them satiated. If you notice that your breastmilk is in short supply after about five days, you might consider looking into supplements. This is when it can be helpful to see a lactation consultant to determine how your supply is coming along.

Can I take lactation supplements while pregnant?

Unless you’re actively breastfeeding while pregnant, there really isn’t a need to take lactation supplements. As we mentioned before, certain galactagogues like fenugreek can even have a negative effect on a pregnant body. However, simply keeping a nutritious diet is a safe and effective way to encourage healthy milk production, and natural galactagogues such as oats,nuts, and dark leafy greens are perfectly safe for pregnancy.

When is the best time of day to take lactation supplements?

While eating a healthy meal is perfect for any time of day, you may want to be a bit more particular if you’re ingesting a specially formulated capsule, tea, or cookie. While there isn't a specific time during the day you need to take them, it’s recommended to take lactation supplements three times a day. So, depending on your schedule you can pair your supplement with other meals in the morning, afternoon, and evening.

Is taking supplements for lactation safe?

Many parents are especially concerned about safety when it comes to lactation supplements and their effect on the body and their baby. Luckily, most popular lactation supplements are perfectly safe for both you and your baby, as long as you stick to the recommended doses and avoid any allergens. However, it's a good idea to talk to your doctor or a lactation consultant before making any major dietary changes or introducing supplements while breastfeeding. 

Can you take too many lactation supplements?

Taking high doses of any ingredient can be risky and lead to negative side effects for you and your little one. Most specialized supplements will come with instructions on how much – and how often – you should take them. However, lactation supplements aren’t regulated by the FDA, so be sure to consult your doctor or midwife, doula, or lactation consultant. 

If you have more questions about lactation supplements, we’re here to help!

At Wildwood Birth Collective, we offer supportive, expert doula services to parents in the Portland area. If you’re looking for information on anything pregnancy-related, from postpartum doula support in Portland to online childbirth classes for couples, reach out to a doula today!