The Best Electrolytes for Breastfeeding Moms
In my practice as an IBCLC, I often suggest that my clients consider incorporating electrolytes into their daily routine.
Electrolytes are minerals essential for proper bodily function. Using electrolytes during breastfeeding may have some benefits for milk supply, but especially for your overall well-being as you heal from childbirth and pregnancy.
Here are a few different options you might want to consider that can help you to get more electrolytes in your day-to-day life.
If you’re really looking to support and optimize your milk supply as much as possible, make sure you grab your copy of The Milk Supply Blueprint. I’ve created this guide, based on my experience as an IBCLC who specializes in milk supply, to help you cut through all the weird information on TikTok and Reddit and find solutions that actually work!
Powdered Electrolytes:
There are plenty of powdered electrolytes out there (and now, there are even canned versions). These can be a quick and easy way to get quality electrolytes into your system, and they can help you optimize your hydration.
This is how I make sure I am getting electrolytes into my system. There are some excellent brands out there that just have the minerals in them. Here are a few that I have personally used and love:
Just Ingredients Electrolytes - I LOVE these. They are a good "entry-level" powder because they don't have a strong salt taste like others. This is due to the formulation of a 3:1 magnesium-to-salt ratio. The salt content is lower than that of some brands, but I find a lot of new moms are nervous about the higher salt content that some brands have, as they deal with fluid retention. There are a lot of great flavors (blue Hawaiian is my favorite) and five different sources of electrolytes, and based on what I know about JA's products, you don't need to worry about the ingredients in this one. Nothing artificial. They have also recently introduced sparkling canned electrolytes, which I’ve heard great things about.
You can use the code KATIE for 10% off anything on the Just Ingredients website.Redmond Relyte - up until recently, this was my electrolyte powder of choice. It is VERY salty if you use a full scoop, so it might take some time to get used to. However, it has clean ingredients, and it's really just what you need. They offer the powder in a container.
Jigsaw Adrenal Cocktail - I have used this in the past. I really don't care for the taste. It isn't really salty...but it doesn't taste good, either. I've found it more tolerable when mixed in orange juice. It also has vitamin C in whole food. There are no sweeteners (like stevia or monk fruit) if you want that type.
LMNT - This brand is really popular online. I've used the sticks myself, and I find them more pleasant than Redmond, but they can still be salty. The salted caramel is actually pretty tasty if you mix it into hot water.
Food Sources:
Sea salt
Coconuts
Watermelon
Avocados
Bananas
Milk
Nuts
Leafy greens
Sweet Potatoes
Some of these are galactagogues to support your overall milk supply.
Coconut Water:
Naturally rich in electrolytes, coconut water offers lactating mothers a refreshing and hydrating choice. It's pretty easy to find, and I like to think of it as a "low entry" electrolyte option. 1 cup has about 600 mg of potassium, which is about 16% of the daily recommended value.
Tea:
Certain herbal teas, such as nettle and red raspberry leaf, provide electrolytes and other beneficial nutrients.
Homemade Mineral Drinks:
DIY electrolyte solutions made with ingredients like sea salt, cream of tartar, and citrus fruits offer a customizable and cost-effective option for breastfeeding moms. There are many great options online. My colleague Allegra has a fantastic free mineral eBook that you can download here.
Sports Drinks:
While commercial sports drinks contain electrolytes, they may also contain added sugars and artificial ingredients. I advise caution and moderation when considering these options. The ingredients and sugar content may counteract any benefit from the electrolytes in these drinks.
It's not uncommon for moms to say that Blue Gatorade or Body armor impacted their supply. I did some surveys once on this, which I sum up in the articles below. There's no real research done on this though, and I think while these drinks (not any particular color) may have a marginal impact, there are better options.
