What vitamins boost milk supply?

“There is no specific vitamin that boosts milk supply, since breastfeeding is primarily driven by ‘supply and demand’, " says Gast. “However, having a nutrient dense diet can help with maintaining milk supply . Iodine and selenium specifically help with thyroid health, and a good functioning thyroid can help with milk production. Magnesium, potassium, sodium, can help with stabilizing your blood sugar, and steady blood sugar is also important for milk production.”

What supplements should a breastfeeding mother take?

“I encourage taking a quality prenatal vitamin, like Needed, Fullwell Fertility, or Seeking Health, which have higher amounts of B vitamins, methylfolate, methylcobalamin, choline, iodine, as well as other nutrients in higher amounts which are meant to support the demands of pregnancy and breastfeeding,” says Gast. Soloff recommends rechecking vitamin D and iron levels and taking a quality omega 3 fatty acid supplement as this can transfer to breast milk. “These supplements do not directly increase milk supply; however, they can ensure the mother is not nutritionally depleted and support the quality of her breastmilk,” she says. When it comes to increasing milk supply, both Gast and Soloff first prioritize making sure the breastfeeding parent is well nourished and that other evidence-based techniques have been tried first.

How do I know if I am producing enough milk?

“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. “Galactogogues may help,” says Gast, “but we also want to know if 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).”

What are natural ways to increase milk supply?

“Since breastfeeding is primarily driven by supply and demand, the more milk that is removed, the more your body will make,” says Gast. “There is a difference between primary and secondary low milk supply . Primary low milk supply is based on breast anatomy, if you have sufficient breast tissue, as well as any hormonal imbalances. Secondary low milk supply is due to the baby not efficiently removing milk, possibly being separated from the baby, not nursing frequently enough. Meeting with an IBCLC lactation consultant can be helpful for this.” Manaker adds, “To increase milk supply, nipple stimulation can be a great first-step. Ensuring both breasts are emptied during nursing sessions can also result in more milk production over time. A lactating person needs to ensure they are getting enough calories to support the body's ability to produce milk. Not eating enough calories can negatively affect milk supply.” Dr. Jennifer Somers, MD, IBCLC, a family medicine physician and lactation consultant, recommends eating some herbal galactagogues versus taking them in supplement form. “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.

When should you start taking lactation supplements?

“There is no harm in taking them; however, they are often very expensive,” says Gast, “I usually suggest taking them if mom does have low milk supply, but we’d also want to address other areas that affect milk production.” These include but are not limited to proper latch, making sure you’re getting enough calories, and nursing frequently. Dr. Somers agrees that supplements are expensive, and because she doesn’t often see a benefit, she has mostly moved away from recommending lactation supplements. Soloff adds, “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. All in all, when working closely with a healthcare provider, lactation supplements, foods and herbs that are rich in galactagogues can be a great boost in your breastfeeding toolbox to help increase breastmilk production.”

The 8 Best Supplements for Breastfeeding, According to a Dietitian

A breastfeeding supplement can be a prenatal vitamin to help support nutritional needs, but it can also be commonly referred to as lactation supplements—supplements that contain galactagogues. Galactagogues are substances that increase milk supply and can be pharmaceutical, such as a medication, or natural, like an herb.

Breastfeeding supplements contain one or more herbal galactagogues, many of which have been used for thousands of years in different cultures throughout the world to boost milk supply. The most common herbal galactagogues found in breastfeeding supplements are fenugreek, blessed thistle, milk thistle, fennel, Brewer’s yeast, moringa, goat’s rue, and lecithin. While these ingredients have been used for centuries in some parts of the world, it’s important to note research is mixed on the safety and efficacy of breastfeeding supplements.

“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. Therefore, most lactation consultants and healthcare providers first recommend natural ways to increase milk supply, like making sure the breastfeeding person is consuming a nutrient-rich diet and that the baby has a proper latch, is feeding frequently, and is fully emptying the breast.

If these other factors have been addressed and milk supply is still low, a breastfeeding supplement may help boost supply. When choosing a breastfeeding supplement, check with a lactation consultant to find the best option for you. Most supplements are only effective in conjunction with other techniques to boost supply. It may take some experimentation with different supplements to find one that works for you. To get our best supplements for breastfeeding list, we analyzed the latest research on herbal galactagogues and chose breastfeeding supplements that were recommended by trusted dietitians and lactation consultants.

Editor's Note

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take.

Our Top Picks

Best Overall:

Legendairy Milk Liquid Gold at Amazon

Jump to Review

Best Budget:

The Honest Company Love The Tatas Postnatal Lactation Plus Supplement at Amazon

Jump to Review

Best Multivitamin:

FullWell Prenatal Multivitamin at Fullwellfertility.com

Jump to Review

Best Drink Mix:

Munchkin Milkmakers Lactation Drink Mix at Amazon

Jump to Review

Best Tea:

Traditional Medicinals Organic Mother's Milk Tea at Amazon

Jump to Review

Best Fenugreek:

Nature’s Way Fenugreek Seed at Amazon

Jump to Review

Best Gummy:

Mother’s Promise Lactation Supplement Gummies at Amazon

Jump to Review

Best Brewer’s Yeast:

Mommy Knows Best Brewer's Yeast at Amazon

Jump to Review

In This Article

Our Picks
Supplements to Avoid
Are Supplements Beneficial?
Who May Not Benefit
How We Selected
What to Look For
FAQ
Why Trust Verywell Family

Amazon

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Pros

Fenugreek-free
Non-GMO, Vegan, and Halal
No sugar, additives, or soy
May be helpful for premature deliveries

Cons

Expensive
May lower blood sugar

Legendairy Milk Liquid Gold came highly recommended by several lactation consultants and dietitians with whom we interviewed. One reason is because it contains multiple galactagogues, which may be more effective than a supplement that contains only one galactagogue. Legendairy Milk Liquid Gold has goat’s rue, milk thistle, shatavari, fennel, alfalfa, and anise. 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 Jaren Soloff, RD IBCLC, registered dietitian and International Board Certified Lactation Consultant.

The evidence to date is mixed on how effective goat’s rue, milk thistle, shatavari, fennel, alfalfa, and anise are in increasing milk supply. Most studies do not show a significant effect. It is believed that milk thistle may stimulate prolactin, the hormone needed to make breast milk, but most studies don’t back this claim. Despite the lack of scientific evidence, the herbs in Legendairy Milk Liquid Gold have been used in cultures around the world for centuries to increase breast milk production. Many breastfeeding parents today suggest Legendairy Milk Liquid Gold has helped increase their breast milk supply.

Legendairy Milk prides itself on being fenugreek-free. Although fenugreek has long been used as a galactagogue across the world, 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 from their supplements. It’s recommended to take two capsules three times per day.

With 60 capsules per bottle, this is a more expensive option if you consume the recommended dose of six capsules per day. You may start at a lower dose, depending on your needs and what a healthcare professional recommends. Legendairy Milk Liquid Gold can fit into a variety of dietary needs, as it is organic, non-GMO, vegan, gluten-free, kosher, and halal.

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.

Price at time of publication: $20 ($2 per 6 capsule serving)

^{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}

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Pros

NSF certified
Free of artificial colors, flavors, & sweeteners
Has 5 different herbs

Cons

Capsules are large and may be hard to swallow
Strong taste

While not the cheapest supplement on this list, The Honest Company Love the Tatas Lactation Plus is our top pick for a budget-friendly breastfeeding supplement for quality you get for a fair price. First, it’s one of the only breastfeeding supplements that is third-party certified by NSF. Second, it doesn’t deliver just one herbal galactagogue, but five. A two capsule serving contains 610 mg of fenugreek seed, 420 mg of milk thistle, 120 mg of fennel seed, 100 mg of shatavari root, and 100 mg of marshmallow root.

Fenugreek seed is one of the most commonly consumed herbal galactagogues, and all of the herbs in Love the Tatas Lactation Plus supplement have been used around the world for centuries to boost breast milk supply. Fenugreek, milk thistle, fennel and shatavari may increase the volume of breast milk or stimulate prolactin production, but the majority of studies don’t show a significant effect. Fenugreek seed can cause GI symptoms in some people, so monitor how you feel once you start taking it. It can also cause your urine and sweat to smell like maple syrup.

There are few downsides to The Honest Company Love the Tatas Lactation Plus. Some people complain the pills are big and hard to swallow, while others are put off by the taste. Otherwise, this breastfeeding supplement is worth a try if you’re having trouble with your milk supply. It’s made with all organic ingredients and is free from artificial flavors, colors, and sweeteners.

Price at time of publication: $20 ($0.67 per serving)

^{Key Specs:
Form: Capsule | Galactagogues: Fenugreek, milk thistle, fennel, shatavari, marshmallow root | Dose: 610 mg fenugreek, 420 mg milk thistle, 120 mg fennel, 100 mg shatavari, 100 mg marshmallow root | Third-Party Certified: Yes | Servings Per Container: 30}

FullWell

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Pros

Provides important nutrients in absorbable form
Developed by a dietitian
Capsules can be opened and mixed into smoothies

Cons

Large serving size of 8 capsules per day
Does not contain DHA or EPA
Expensive

One of the most effective ways to increase breast milk supply is to ensure that you are getting enough calories, as well as other vitamins and minerals that support milk production. An extra 330-450 calories per day is recommended when breastfeeding. In addition, lactating parents 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.

FullWell Prenatal Multivitamin is a top pick here at Verywell Family both for pregnancy and postpartum. Lactation consultants Gast and Soloff also 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 vitamin D, zinc, methylfolate, and other B vitamins.

FullWell was created by registered dietitian Ayla Barmmer, MS, RD, LDN and is third-party tested and non-GMO. The main downside is the recommended serving of a whopping 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. FullWell does not contain the omega-3 fatty acids, docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA), so keep in mind that may need to be an additional supplement.

Price at time of publication: $50 ($1.67 per serving)

^{Key Specs:
Form: Capsule | Galactagogues: None; contains several vitamins & minerals | Dose: Different doses for each nutrient | Third-Party Certified: Yes | Servings Per Container: 30}

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Pros

Contains vitamins C, B6, and B12
Gluten-free
Easily add to water

Cons

5 grams of added sugar per serving
Not vegetarian/vegan

Anyone who’s breastfed before knows how thirsty you get. Munchkin Milkmakers Lactation berry lemonade powdered drink mix easily dissolves into water or sparkling water, making it easy to stay hydrated and boost milk supply all in one. One packet not only contains milk thistle, fenugreek, and fennel, but also has collagen, vitamin C, vitamin B6, and vitamin B12. Collagen is thought to be safe while breastfeeding, but there haven’t been many studies, so check with your healthcare provider before drinking this. Vitamins B6 and B12 may help boost energy—something all parents could benefit from.

Fennel has estrogen-like properties, which is why it’s thought to increase milk supply. In two small studies, fennel increased milk volume and fat content, as well as led to infant weight gain. “It is also rich in fiber and anti-inflammatory properties to support gut health as well,” says Soloff.

One packet of Munchkin Milkmakers Lactation Drink Mix has 35 calories, 6 grams of sugar, and 240 mg sodium. It is also sweetened with stevia extract. Stevia is “generally recognized as safe” (GRAS) by the FDA, but few studies have been done on its effect on breastfed infants. To enjoy Munchkin Milkmakers Lactation Drink, mix one packet into 6-8 ounces of water and stir. Collagen can make the powder a bit thick and hard to dissolve, so if it isn’t dissolving, Munchkin recommends mixing into hot water first, then adding ice to cool.

Price at time of publication: $15 ($1.10 per serving)

^{Key Specs:
Form: Powder | Galactagogues: Milk thistle, fenugreek, fennel | Dose: 1,184 mg | Third-Party Certified: No | Servings Per Container: 14}

Walmart

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Pros

Budget-friendly
Easy to consume
Organic, Non-GMO, and Kosher
Caffeine-free

Cons

May have a bitter taste for some
Not suitable for those allergic to plants in the parsley or daisy family

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. 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.

Research on the efficacy of fennel, anise, coriander, fenugreek, and blessed thistle is mixed; however, these herbs have been used historically as galactagogues in many cultures around the world. Few adverse side effects have been reported from consuming Mother’s Milk Tea, but one woman was found to have elevated liver enzymes after drinking it. As always, check with your healthcare provider before taking herbal supplements, including teas.

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 after taste, but some people find it too bitter. 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.

Price at time of publication: $27 for 6 pack ($0.28 per serving)

^{Key Specs:
Form: Tea | Galactagogues: Fennel, anise, coriander, fenugreek, blessed thistle | Dose: Differs for each herb | Third-Party Certified: No | Servings Per Container: 32}

Amazon

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Pros

Budget-friendly
Non-GMO
Free of soy, dairy, and artificial flavors

Cons

Not safe if you have asthma, a chickpea or peanut allergy, diabetes, or are pregnant
May lower blood sugar and interfere with blood thinners
May cause maple-syrup smell in milk or urine

Fenugreek seeds have been used for centuries in India, China, and the Middle East, and more recently in Western countries, to stimulate breast milk production. It’s one of the most widely consumed galactagogues. The way fenugreek increases milk supply is a bit unclear, but it possibly works by releasing oxytocin, the “letdown reflex” hormone. There isn’t strong evidence to support that fenugreek increases breast milk production. One 2017 meta-analysis found that compared to a placebo, fenugreek did increase breast milk production, but not any more than other galactagogues.

Despite the lack of scientific evidence, an overwhelming number of breastfeeding parents report that fenugreek increased their milk supply. So if you feel that nothing else is working, it’s worth giving Nature’s Way Fenugreek Seed a try. Two capsules per day deliver 1,220 mg of fenugreek seed. You may notice that your urine, sweat, or even breast milk start to smell like maple syrup. This is due to sotolone, an aromatic compound, found in fenugreek. Fenugreek is “generally recognized as safe” (GRAS) by the Food and Drug Administration; however, some report negative side effects such as nausea, vomiting, diarrhea.

We like the Nature’s Way Fenugreek Seed because Nature’s Way prioritizes sustainability and quality. They conduct thorough in-house testing on every batch of products to ensure what you see on the label is what’s in the bottle. Their facility is Good Manufacturing Practice (GMP) certified by NSF. Nature’s Way Fenugreek Seed is non-GMO, vegan, and contains no sugar, salt, yeast, soy, corn, dairy, or artificial colors, flavors, or preservatives. Nature’s Way recommends taking two capsules two to three times per day.

Price at time of publication: $12 ($0.48 per4 capsule serving)

^{Key Specs:
Form: Capsule | Galactagogue: Fenugreek seed | Dose: 1,220 mg | Third-Party Certified: No | Servings Per Container: 16-25}

Amazon

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Pros

Vegan, gluten-free, gelatin-free, non-GMO
Tasty with natural mixed berry flavor

Cons

Contains 5 grams added sugar per serving
Fenugreek may cause adverse reactions in some people

Mother’s Promise Lactation Gummies offer a tasty way to get your galactagogues and help boost your breast milk supply. Two gummies per day deliver 500 mg of fenugreek seed, 500 mg of moringa leaf, 250 mg of fennel seed, and 250 mg 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. “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 shown to be effective for mothers who have low supply since it acts on the milk making hormone prolactin.”

There are five grams of added sugar per serving of Mother’s Promise Lactation Gummies, but breastfeeding parents rave about the delicious taste and report that they work to boost milk supply. While fenugreek can cause negative side effects for some people, the herbs in these gummies are generally recognized as safe. Mother’s Promise Lactation Gummies are vegan, non-GMO, and free of gelatin and gluten.

Price at time of publication: $22 ($0.73 per serving)

^{Key Specs:
Form: Gummy | Galactagogues: Fenugreek, moringa, fennel, milk thistle | Dose: 500 mg fenugreek, 500 mg moringa, 250 mg fennel, 250 mg milk thistle | Third-Party Certified: No | Servings Per Container: 30}

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Pros

7 grams protein and 3.5 grams fiber per serving
Naturally high in B vitamins
Gluten-free and kosher

Cons

Bitter taste
May cause hypoglycemia
May cause GI distress or gas

Brewer’s yeast (Saccharomyces cerevisiae) is used to make beer and is naturally high in B vitamins. Like the other galactagogues in this round-up, there is little clinical evidence to support that Brewer’s yeast boosts breastmilk supply. 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 the lack of clinical evidence, there’s an overwhelming amount of anecdotal evidence from breastfeeding parents that Brewer’s yeast helped 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, 7 grams of protein, and several B vitamins, including thiamin, riboflavin, niacin, folic acid, biotin, and vitamin B6. It can be easily mixed into any baked treats, such as cookies or muffins, or sprinkled on popcorn.

If it helps increase 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. One thing to note is brewer’s yeast may cause GI distress and gas in some people. Start with one tablespoon and see how you tolerate it before adding more. 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.

Price at time of publication: $15 ($0.50 per serving)

^{Key Specs:
Form: Powder | Galactagogues: Brewer’s yeast | Dose: One tablespoon | Third-Party Certified: No but third-party tested | Servings Per Container: 30}

Supplements to Avoid When Breastfeeding

According to ConsumerLab.com, there are over 20 supplements and herbs you should avoid when breastfeeding. One in particular to pay attention to is ashwagandha, which has grown in popularity in recent years as an adaptogen. It is typically added to products like protein bars and mushroom coffees. In addition, ConsumerLab.com recommends steering clear of aloe latex, berberine, bilberry, black cohosh, echinacea, gingko biloba, kelp, melatonin, quercetin, among others.

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

Are Breastfeeding Supplements Beneficial?

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. There isn’t sufficient evidence to prove that breastfeeding supplements with galactagogues help increase milk supply, but there is evidence that other methods can help boost supply. These include ensuring that the breastfeeding parent is 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.

Who May Not Benefit From Breastfeeding Supplements

The following people may not benefit from breastfeeding supplements:

Breastfeeding people who have sufficient milk supply and a growing baby. 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).

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Because scientific evidence is lacking on the safety and efficacy of breastfeeding supplements and most of them are not third-party certified, the supplements in this article were chosen because of strong anecdotal evidence and/or a recommendation from a registered dietitian or lactation consultant.

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
Dr. Jennifer Somers, MD, IBCLC, a family medicine physician and lactation consultant at Greater Lawrence Family Health Center

What to Look For in Breastfeeding Supplements

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
The third-party certifications we can trust are ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form

Breastfeeding supplements typically come in the form of a capsule, powder, gummy, or drink, such as a 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.

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.

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.”

How Much is Too Much?

It is difficult to know how much is too much, since there are no standard dosage recommendations available and it differs depending on the herb. Fenugreek, for example, is typically found in doses of 1-6 grams (1,000-6,000 mg) daily. High doses of 25 grams (25,000 mg) can lower cholesterol and blood sugar.

Frequently Asked Questions

What vitamins boost milk supply?

“There is no specific vitamin that boosts milk supply, since breastfeeding is primarily driven by ‘supply and demand’, " says Gast. “However, having a nutrient dense diet can help with maintaining milk supply. Iodine and selenium specifically help with thyroid health, and a good functioning thyroid can help with milk production. Magnesium, potassium, sodium, can help with stabilizing your blood sugar, and steady blood sugar is also important for milk production.”
What supplements should a breastfeeding mother take?

“I encourage taking a quality prenatal vitamin, like Needed, Fullwell Fertility, or Seeking Health, which have higher amounts of B vitamins, methylfolate, methylcobalamin, choline, iodine, as well as other nutrients in higher amounts which are meant to support the demands of pregnancy and breastfeeding,” says Gast.
Soloff recommends rechecking vitamin D and iron levels and taking a quality omega 3 fatty acid supplement as this can transfer to breast milk. “These supplements do not directly increase milk supply; however, they can ensure the mother is not nutritionally depleted and support the quality of her breastmilk,” she says.
When it comes to increasing milk supply, both Gast and Soloff first prioritize making sure the breastfeeding parent is well nourished and that other evidence-based techniques have been tried first.
How do I know if I am producing enough milk?

“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.
“Galactogogues may help,” says Gast, “but we also want to know if 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).”
What are natural ways to increase milk supply?

“Since breastfeeding is primarily driven by supply and demand, the more milk that is removed, the more your body will make,” says Gast. “There is a difference between primary and secondary low milk supply. Primary low milk supply is based on breast anatomy, if you have sufficient breast tissue, as well as any hormonal imbalances. Secondary low milk supply is due to the baby not efficiently removing milk, possibly being separated from the baby, not nursing frequently enough. Meeting with an IBCLC lactation consultant can be helpful for this.”
Manaker adds, “To increase milk supply, nipple stimulation can be a great first-step. Ensuring both breasts are emptied during nursing sessions can also result in more milk production over time. A lactating person needs to ensure they are getting enough calories to support the body's ability to produce milk. Not eating enough calories can negatively affect milk supply.”
Dr. Jennifer Somers, MD, IBCLC, a family medicine physician and lactation consultant, recommends eating some herbal galactagogues versus taking them in supplement form. “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.
When should you start taking lactation supplements?

“There is no harm in taking them; however, they are often very expensive,” says Gast, “I usually suggest taking them if mom does have low milk supply, but we’d also want to address other areas that affect milk production.” These include but are not limited to proper latch, making sure you’re getting enough calories, and nursing frequently.
Dr. Somers agrees that supplements are expensive, and because she doesn’t often see a benefit, she has mostly moved away from recommending lactation supplements.
Soloff adds, “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. All in all, when working closely with a healthcare provider, lactation supplements, foods and herbs that are rich in galactagogues can be a great boost in your breastfeeding toolbox to help increase breastmilk production.”

Why Trust Verywell Family

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.

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