2d (edited) • General discussion
Breastfeeding Supplement Stack!
I LOVE supplements. I think they are great and I get asked a lot about what I take while breastfeeding, so here’s my current lineup. 👇
One thing I always emphasize with my Built Different Mamas: supplements are the cherry on top—not the foundation.
The foundation is enough FOOD, adequate protein + carbs + fats, HYDRATION, electrolytes, SLEEP/recovery *when possible*, and effective/frequent milk removal.
I take these daily:
💊 Needed Prenatal
I switched from the Prenatal PRO to this one. Still a prenatal, just smaller dosage. It’s my nutritional insurance policy while breastfeeding. It helps me cover important micronutrients and replenish nutrients while my body is supporting both me AND my baby.
🌿 Needed Stress Support
I use this to support my body during a high-demand season. Postpartum + breastfeeding + work + training (and not sleeping/resting/recovering) is a LOT of physiological stress, so supporting recovery matters just as much as supporting performance. Hopefully one day I can sleep and rest but working full time for 48-72hrs a week with a 10mo old is just notttttt the time.
💪 Creatine — 5g/day
One of my staples for strength, muscle recovery, training performance, and overall cellular energy. I never stopped taking this through TTC, pregnancy, and beyond.
💧 Redmond Re-Lyte Electrolytes
Breastfeeding + sweating + training = increased fluid demands. Electrolytes help me stay hydrated and replace sodium and other electrolytes throughout the day. CODE: MAMAD
I take these AS NEEDED:
🍼 Milkapalooza
I’ve only taken this once or twice. It contains ingredients traditionally used as galactagogues (fancy word for milk production)— moringa, nettle, fennel, and shatavari. It can potentially boost supply and milk quality.
🌿 Pump Princess
This is take more often. It’s a blend containing black seed, fennel, and dill. It helps promote my let down when I’m separated from my daughter and need to pump.
🌻 Sunflower Lecithin
I use this to reduce my risk of clogged ducts. My boobies get confused when I combine breast feeding and pumping and this helps clear the ducts before they get infected (mastitis)
None of these supplements can compensate for under-eating, dehydration, inadequate recovery, or insufficient milk removal.
If you’re struggling with supply, I would look at the fundamentals FIRST:
🥩 Enough total calories
🍳 Adequate protein
🥑 Enough dietary fat
🍚 Enough carbohydrates
💧 Adequate fluids + electrolytes
😴 Recovery/sleep as much as life allows
🍼 Frequent + effective milk removal
🧘♀️ Managing overall stress load
Then we can talk about supplements.
And remember: more supplements ≠ more milk. Lactation supplements are highly individual, and evidence for many herbal galactagogues is limited. I like to think of them as potential tools, not magic pills.
Your body is already doing something pretty incredible. ❤️
WHAT QUESTIONS DO YOU HAVE!?
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Breastfeeding Supplement Stack!
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