This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.

Breast milk production is so important because as a breastfeeding mama, that’s how your baby is surviving! We worry about the amount they are getting, the nutrients we are providing, and if we are producing enough to keep them full and happy. With my first baby, I researched everything on milk production, and I even started working on my milk supply before my baby arrived. I found so much information, as well as some products that actually work really well, I decided to write the ultimate guide to milk boosters. The one I wish I could’ve read when I was 9 months pregnant and obsessing about breastfeeding. These milk supply helpers are great for encouraging a rich milk because they offer your body a lot of nutrients. I am going to go over teas, cookies, protein powders, herbs and supplements to hopefully help you choose the best milk boosting helper for you. Make sure to read about my top 5 foods to help you increase your milk supply and lose the baby weight. It is super important to combine these helpers with the right foods for successful milk production.

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Protein Powder Recipes For Milk Supply and Postpartum Weight Loss

MOTHER’S MILK TEA:

This, by far, has been the biggest and cheapest helper for me. With each pregnancy, I started drinking this the last few weeks to help get the nutrients into my system, and boost my milk before the baby arrived. I actually don’t like the taste that much. It has a black licorice taste because of the fenugreek. All of my babies have been born in the fall, so the tea was a nice, warm drink in the mornings while we were in the Pacific Northwest. I used Stevia and Almond milk to cover the Fenugreek taste (if you really can’t stand the taste, try these supplements!). Fenugreek is one of the most popular lactogens out there, and it really worked well for me. Fenugreek seed has been used to increase milk production since biblical times. The herb contains phytoestrogens, which are plant chemicals similar to the female sex hormone estrogen, which is key to breast milk production. I have had good luck with it, so I have it first on your list of helpers to try! The other tea that I know some moms have had good luck with is the Pink Stork Liquid Gold. The Pink Stork company was founded my a mom of 5, so she really has experience with milk supply and breastfeeding. There’s also a lot more options in terms of flavors or loose leaf teas. 

 

 

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LACTATION COOKIES:

These are hugely popular on Pinterest right now, and lots of mamas have various recipes they’ve created that are awesome. I have a full list of healthy treats for breastfeeding, but I also love something that’s packaged in the first few months with a new baby. Baking with a newborn isn’t too bad. They do sleep a lot, but I have three kids now, so I had a toddler and a baby, or two toddlers and a baby, so baking wasn’t on my priority list. I loved the packaged cookie options. The reason these cookies, and a few others are so great is because they are full of oatmeal, brewer’s yeast and flaxseed. That’s what you want to look for in a cookie recipe or mix. The Brewer’s Yeast if full of B vitamins, Iron and some protein, which is super important to help your body produce milk. Oatmeal and flaxseed both have iron and fiber, which adds to your overall iron consumption. I found that I liked a couple brands, that all seemed to have the same ingredient list. I usually ordered on Amazon one that was on sale, or sometimes Target has some in the nutrition section or baby aisle.

PROTEIN POWDERS/NUTRITION SUPPLEMENT:

I am a big fan of protein powder because I don’t like a lot of meat. I also talk a lot about my favorite, super clean protein powder that is really great for milk supply and losing the baby weight in this post. I can’t stress enough the importance of choosing a quality powder, and I go over all the details on what to look for in another post as well. For milk supply, my top choice is the Ora Organics. Its pure, no chemicals for you and baby, and FULL OF NUTRIENTS! Seriously, there’s broccoli, blueberry, kale, pomegranate, pea protein, super foods and more. I have some yummy protein-smoothie bowl recipes you have to save for later too. There are some other great protein powders and supplements out there in addition to my favorite. I have a complete list and run down of ingredients for fitness-focused mamas, and here are some that are purely milk-producing focused. The UpSpring Milkflow is a really good one. It tastes great, and you are getting the addition of blessed thistle. It’s been proven that Blessed Thistle combined with the Fenugreek helps produce more milk. You can grab a chocolate powder, or some other powder mixes in berry or citrus flavors, as well as a chai tea latte flavor, which I haven’t tried yet, but sounds good! I also want to make sure I mention the Booby Booster protein powder because this protein powder is unique to my first choice because it has Brewer’s Yeast already in it. It’s made with Oat protein, sweetened with Stevia, and also free of chemicals. This is another option I think is amazing, though I don’t have personal experience with it, like I do the Ideal Raw. But, if you have great success with Brewer’s Yeast in lactation cookies, this would be the perfect protein powder for you!


There’s more to supplements than powders. You can also take a supplement in pill-form, which sometimes is just the easiest way to go. Tea is my preferred method, but this is a great option for mamas who just want to take something, and maybe the drinks, protein powders, or cookies just aren’t what you want to do, or you are super careful about what you eat, or maybe you have some allergies. So, just go for the pure stuff. The PureMom breastfeeding supplement has a 100% money-back guarantee. I like this idea because if it doesn’t work, you aren’t stuck. This company is my top choice for supplements while breastfeeding because they are organic, made in the USA and free of fillers.

In addition to pill-form supplements, you can also find liquid herbal supplements. I am not experienced with this form of supplement, but I want to make sure you know that it exists. This would be perfect for those mamas with experience, and a preference for drops. I have taken chlorophyll in drop form as a way to increase iron while pregnant. I loved this because it came in mint-flavor, and I just added it to some water to drink. It was easy and refreshing. Taking herbal supplements such as the MotherLove More Milk Blend, which contains Fenugreek Seed, Blessed Thistle Herb, Nettle Leaf and Fennel Seed could be an easier way for you than tea or pills.

I have personally found that protein powder and tea helped me produce plenty of milk, as well as a rich and nutrient-dense supply. My babies have always gained weight immediately, losing none after the first week of birth (which is totally normal!!), and continued to be on the healthy, chunky side. I equate this to my nutrition while pregnant, and my tea and protein consumption. Protein is super important both while pregnant and breastfeeding, which I will have post up on soon! It helps limit weight gain while pregnant, as well as lose weight after baby arrives, in addition to feeding your muscles and your growing baby!

If you have any suggestions or products you love that helped your breastfeeding journey, please don’t leave anyone out! Let us know in the comments, so hopefully it could help someone else!

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I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.

A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.

Here is what one mama emailed me on the program:

“I absolutely love the program! Just got finished with workout 4 and I’m dying😂 I can only do these 2x thru and my second round is pretty funny to see I’m sure😉! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🙌🏼!

The information and the eating plan are both fantastic. I was so happy to hear that great waynof calorie counting when nursing! I have gotten my 3 day average and now I’m going to reduce by 100 calories today! Thanks so much!!
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Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help! Currently eating pictures lunch while writing this ​”

This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!

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1 Comment

  1. Angela Cameron Reply

    I was on mini pill and my supply dropped to the dead end. I tried everything including skipping mini pill but nothing was going to help regain my previous supply. “Healthy nursing tea”, however, was the last hope and it worked tremendously. I am now bfing my son exclusively while drinking this stuff 2,3 times a day..

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