9 Ways to Consume HMOs

February 17, 2023 6 min read

9 ways to add HMOs to your day

9 Ways to Take Layer Origin’s Human Milk Oligosaccharides


If you’re new to supplementing your diet with human milk oligosaccharides (HMOs) or even a seasoned convert, you’re likely looking for exciting ways to take them. At Layer Origin, our PureHMO® Super Prebiotic Powder can be mixed with water, but there are plenty of ways to unleash the power of HMOs.

Keep reading as we introduce nine exciting ways to deliver HMOs to your gut and take advantage of their numerous health benefits.

What are human milk oligosaccharides?

Human milk oligosaccharides (HMOs) are powerful prebiotics naturally found in a mother’s breast milk. HMOs are the third most abundant component in human breast milk, and although first characterised in the 1930s, their importance was relatively unknown until recently.

These prebiotics are known to provide essential sustenance to many of the good bacteria species in the human gut, enabling them to thrive. Arguably, HMOs are the least known prebiotics but the most effective. 

HMO powder or capsules 

At Layer Origin Nutrition, you can purchase the PureHMO® Human Milk Oligosaccharide (HMO 2’FL) Super Prebiotic incapsules andpowder

The capsules support the growth of 180 billion colony-forming units (CFU) probiotics per serving. In contrast, the powder supports the growth of 200 billion CFU probiotics per serving, includingAkkermansiaandBifidobacteria

Both contain the same HMO, 2’-Fucosyllactose, but the powder form is more versatile because it can be taken in numerous ways. However, for anyone who prefers to swallow a capsule and get on with their day, safe in the knowledge that their gut microbiome is well nourished, the capsules may be for you!

How to take Layer Origin’s HMO powder

HMOs are no longer just for infants. Emerging evidence has shown that they can also have potent benefits for adults, including modulating immune function, regulating the gut barrier and increasing the abundance and activity ofBifidobacteria.

Our PureHMO® Super Prebiotic Powder is a simple way to boost and maintain the abundance ofBifidobacteria,the foundational species in the gut microbiome. It also helps to support immune and gut health as well as supporting cognitive function. 

The powder contains 98% 2’-Fucosyllactose (2’FL), the most abundant HMO in human milk. However, the powder is not isolated from human milk and is produced using fermentation technology using lactose. 

If you are lactose intolerant, research shows that you can safely take HMOs if you follow the recommended dosage. Now, let’s explore some of the ways you can take HMOs to ensure you’re getting all the associated benefits. 

1. With water


HMO powder dissolving in water

Taking your scoop of PureHMO® Super Prebiotic Powder in a glass of water is probably the simplest and quickest way to get it in your body and start feeding your good gut bacteria. 

Add half a scoop in the first 3 to 5 days, increasing to 1 scoop per day after that to a glass of water. Mix well and swallow. Mixing the HMO powder with water is best to ensure you’ve taken it; perhaps you’re in a rush first thing in the morning or are a no-fuss type of person. And that’s okay, but if you want to be a bit more adventurous, adding HMO powder to water may be a little boring, so keep reading. 

2. In fruit juice


Pure HMO powder in fruit juice

HMOs can be taken with fruit juice, too. So, if you love a glass of orange juice with breakfast, you can slip your scoop of HMO powder into the glass. Then, mix it, as you would with water, and drink. 

3. Mixed in a smoothie


Fruit smoothie with HMO powder and berries

Smoothies are a great way to pack in HMOs (and even your preferred probiotics, if needed). They often contain fruit, vegetables, yoghurt and sometimes some wholegrains like oats, but remember, they can be high in sugar, so one smoothie a day should be enough. 

If you’re looking for inspiration, check out theSuper Booster Spinach Smoothie recipe. You can also use the following 3 products together to boost your gut microbiome: 

  1. PureHMO® Prebiotic Powder
  2. Organic Apple Peel Powder
  3. Organic Simple Reds Polyphenol Powder

Together these three products work to synergistically feed your gut microbiota, boost their growth and support the health of your gut. However, if you’re not ready for a gut reset or don’t need one, adding a scoop of HMO powder to a homemade smoothie is the perfect way to boost its prebiotic goodness. 

4. For breakfast in porridge


Breakfast porridge with berries and layer origin HMO powder

The versatility of PureHMO® Prebiotic Powder means it is an excellent addition to your breakfast porridge bowl. Unlike probiotics, HMOs are not affected by heat, so they can be stirred into a warm bowl of morning goodness.

Research shows that porridge oats also pack a substantial health punch. Oats are a good source of carbohydrates and fibre, particularly beta-glucan, known for its cholesterol-lowering properties and for keeping you feeling fuller for longer. 

Add a scoop of HMO powder to your hot bowl of porridge or similar in the morning and stir through. Fancy some extra inspiration? Check out ourPorridge Oats with Fresh Fruit Compote recipe.

5. In a cheesy bake


cheesy  broccoli bake with PureHMO powder

If you’re looking for more savoury ways to incorporate HMOs into your diet, why not add them to a cheesy bake recipe or a homemade macaroni cheese? Swap the pasta for wholegrain varieties for added fibre.

You can either add some scoops of HMO powder into the cheese sauce mix or sprinkle over the top. Remember to increase the scoops in accordance with the number of people you are going to serve.

6. In your coffee or tea


Coffee with PureHMO powder

Because Layer Origin’s PureHMO® Prebiotic Powder is virtually tasteless, it can be added to just about any food or drink you like. So, if you enjoy a hot drink like tea, coffee, or even cocoa, you could slip your daily scoop(s) into your favourite beverage. 

It’s perfectly fine to withstand the hot temperatures and will reach the gut, where it can do all of its valuable work to support and maintain its health. 

7. Mixed in a shake


Just like smoothies, milkshakes or protein shakes are ideal for HMO powder. Add your daily scoop to your favourite flavour shake, stir it well, and send it to your colon. 

Our HMO powder is practically taste-free, so your favourite flavours will taste just as great but with a bit of extra prebiotic magic. 

8. With a probiotic


probiotic yogurt with PureHMO and a cup of tea

It is important to take prebiotics like HMOs with probiotics (beneficial bacteria) because they work together to promote gut microbiome health. HMOs help to feed the good bacteria in your gut, enabling them to grow and thrive. 

Probiotics have been shown to improve intestinal health, reduce the symptoms of lactose intolerance, and lower the risk of developing many chronic diseases. Taking HMOS with a probiotic supplement can help ensure the good bacteria survive in the gut and bring you numerous benefits. 

Not sure what probiotics are best? Try Layer Origin’s PureHMO® Human Milk Oligosaccharide Synbiotic - Prebiotic and Probiotic Combo. Synbiotics are a combination of pre-and probiotics that complement each other to help you gain optimum results. 

9. Take capsules


PureHMO® Prebiotic capsules provide you with the same benefits as the powder but in a convenient, easy-to-swallow capsule. Each pot contains 90 immune and cognitive health-supporting capsules.

The suggested use of these capsules is to take 2 per day for the first 3 to 5 days, increasing to 3 thereafter. You should not take more than six capsules per day. Swallow the capsules with a glass of water or a drink of your choice. 

Why would you take capsules rather than powder? Some people prefer the convenience of taking a capsule, but they are also perfect if you travel. Capsules are easy to transport, and you don’t have to worry about how you will take them, so they’re perfect for stress-free travel. 


Whether you prefer to take HMO powder or capsules, you’ll be helping to support and maintain the health of your gut and beyond. The only difference between the two products is a personal preference. So, if you prefer to take the powder form, you may be looking for more exciting ways to incorporate HMOs into your diet rather than just adding it to a glass of water. 

The versatility of the powder means it can be added to just about anything. Although, if you take probiotics with HMOs, remember you can’t add probiotics to hot food or drink as this will kill off the live bacteria cells!

Here are the nine ways we recommended taking the HMOs:

  1. In a glass of water
  2. In fruit juice
  3. Mixed in a smoothie
  4. For breakfast in porridge
  5. In a cheesy bake
  6. In your tea or coffee
  7. Mixed in a shake
  8. With a probiotic
  9. In capsules

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