The Best Electrolytes for Breastfeeding Moms

In my practice as an IBCLC, I often recommend various electrolyte-rich options for breastfeeding moms.

Electrolytes are minerals essential for proper bodily function. Using electrolytes during breastfeeding may have some benefits.

Ideally, you should try incorporating some food sources higher in electrolytes – but this isn’t always easy. Here are some other options you may want to consider to get more of these vital minerals into your system:

Food Sources:

  • Sea salt
  • Coconuts
  • Watermelon
  • Avocados
  • Bananas
  • Milk
  • Nuts
  • Leafy greens
  • Sweet Potatoes

Some of these are galactagogues so that they may benefit 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.


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.

Powdered Electrolytes:

Convenient powdered supplements can be added to water or smoothies to boost electrolyte intake. Choose products with minimal additives and consult with a healthcare provider before use.

This is how I try and get more electrolytes into my diet, because I do feel better when I do. 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 Electrolyte Mixes – 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 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 (strawberry limeade 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. You can use the code TBM for 10% off.
  • 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.

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. Any benefit from the electrolytes in these drinks may be counteracted by the ingredients and sugar content.

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.

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