How To Increase Milk Supply: What Works, What Doesn’t, and What Might Be Hurting Your Milk Supply
Navigating the world of lactation support can be overwhelming. With so many products claiming they are the answer to “how to increase milk supply.” Which makes it hard to know what’s actually helpful and what’s just a waste of money.
Not all lactation teas and supplements are created equal. Some truly help, some are overhyped, and others might even reduce your supply. Let’s break it all down so you can make informed choices that actually support your breastfeeding journey.
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What Actually Helps Increase Your Milk Supply
Herbs & Supplements That Support Milk Supply
Certain herbs and supplements can help increase milk supply, but they aren’t magic. Milk production is influenced by multiple factors like nutrition, hydration, sleep, and stress. No supplement will work if those basics aren’t covered. However, these are worth considering:
- Fenugreek – One of the most well-known lactation herbs, but also the most debated. Some moms see a major boost in supply, while others experience side effects like an upset stomach or even a decrease in milk production. If you try it, watch for any changes and adjust accordingly.
- Legendairy Milk Supplements – These have become a go-to for many breastfeeding moms because they focus on natural, plant-based ingredients that support milk production. The most popular options include:
- Pump Princess – Helps pumping moms who struggle with output.
- Liquid Gold – A blend of herbs known to increase supply naturally.
- Cash Cow – Designed for moms who need a stronger supply boost.
One of the best things about Legendairy Milk supplements is that they come in easy-to-consume capsules or liquid form. That makes them convenient for busy moms! Just remember, even though they’re natural, it’s always a good idea to check with your healthcare provider before starting any new supplement.
- Hops & Blue Vervain – Not as commonly discussed, but worth mentioning. Hops are a natural source of phytoestrogens, plant compounds that mimic estrogen and may help increase milk production. Blue vervain has also been traditionally used for lactation, though research is limited. Like with any herb, results vary from person to person, so proceed with caution. Please note that this is not medical advice, and again check with your provider!
Hydration & Electrolytes
Hydration plays a crucial role in milk production, but it’s not just about drinking water. Your body needs electrolytes to absorb fluids properly. Without them, you might still feel dehydrated, even if you’re drinking plenty of water.
Here’s what can help:
- Stanley Insulated Water Bottle – Keeps water cold and easy to sip throughout the day.
- Budget-Friendly Insulated Water Bottle – A great alternative that gets the job done.
- Redmond’s Re-Lyte Electrolyte Supplement – A natural way to replenish lost minerals and stay hydrated.
Many breastfeeding moms experience dips in supply due to dehydration without realizing it. A simple fix like adding electrolytes can make a noticeable difference in your milk production and overall energy levels.
Smart Snacks To Help Increase Your Milk Supply
Breastfeeding burns a lot of calories, which means you need to fuel your body with nutrient-dense snacks throughout the day. Instead of reaching for sugary lactation cookies that may not actually help, focus on snacks that provide protein, healthy fats, and essential vitamins to support milk production and keep your energy levels up.
Here are three great options that check all the boxes for breastfeeding moms:
1. Upspring Chocolate Lactation Drink Mix
This delicious chocolate drink mix is packed with milk-boosting herbs like fenugreek and blessed thistle, plus added protein to keep you feeling full longer. It’s an easy way to get in extra nutrition and hydration without having to sit down for a full meal.
- Contains lactation-supporting herbs
- Rich in protein to help sustain energy
- Mixes easily with milk or a smoothie for a tasty boost
How to Enjoy It: Mix it with your favorite milk or blend it into a smoothie with banana and nut butter for a nutrient-packed lactation shake. Grab it here.
2. High-Quality Beef Jerky (Protein-Rich Power Snack)
Protein is essential for maintaining energy and supporting milk production. A high-quality beef jerky (without added sugars and preservatives) is a convenient, protein-packed option for nursing moms who need a quick bite between feeds.
- Rich in protein to keep you full longer
- Portable and easy to eat one-handed while nursing
- No prep needed—just grab and go!
How to Enjoy It: Pair it with cheese or nuts for a satisfying, well-balanced snack that provides protein and healthy fats. Here’s my jerky suggestion.
3. Dried Fruit Mix (Iron & Vitamin Boost)
Iron deficiency can contribute to fatigue and even impact milk supply. A dried fruit mix (especially one with iron-rich apricots, raisins, or figs) is a great way to get a natural boost of iron and vitamins while satisfying your sweet tooth.
- High in iron and vitamins essential for postpartum recovery
- Provides natural sugars for sustained energy without a crash
- Easy to keep in your diaper bag for on-the-go snacking
How to Enjoy It: Mix with nuts and dark chocolate chips for a homemade trail mix that keeps you energized during long nursing sessions. Here’s one you might like.
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What’s a Waste of Money?
Let’s be real—some lactation products are more marketing hype than actual science.
Lactation Cookies & Treats
Sure, they’re delicious, but many store-bought lactation cookies, brownies, and snacks are filled with sugar and inflammatory ingredients that can actually lower your supply over time.
Your body needs proper fuel to produce milk, not just a sugar rush. If you want a lactation treat, look for recipes or products with oats, flaxseed, and brewer’s yeast—without all the added junk.
Expensive “Miracle” Products
There’s no one-size-fits-all miracle supplement for milk supply. Some brands sell pricey lactation boosters with little evidence behind them. Be cautious of products promising instant results or claiming to triple your supply overnight.
Milk production is a biological process influenced by how often you nurse/pump, your diet, hydration, and hormones—not just what you take. Do your research before buying into the latest “must-have” trend.
What Could Be Hurting You From Increasing Your Milk Supply?
1. Stress & Cortisol Levels
Milk production thrives when your body is in a relaxed, safe state. If you’re constantly stressed, your body produces cortisol, the stress hormone that can interfere with lactation.
How to Reduce Stress:
- Find moments to relax, even if it’s just five deep breaths.
- Take short breaks when needed—ask for help when possible.
- Try skin-to-skin contact with your baby, which naturally boosts oxytocin, the milk-making hormone.
2. Sleep Deprivation
We all know sleep is a luxury with a newborn, but it’s critical for milk supply. When you’re exhausted, your body produces more cortisol and less prolactin, the hormone responsible for milk production.
Tips for Getting More Rest:
- Take shifts with your partner or a support person.
- Prioritize naps over housework when possible.
- Feed lying down when safe—this helps you rest while nursing.
3. Poor Nutrition & Low-Calorie Intake
Breastfeeding burns a ton of calories—roughly 500 extra per day—so your body needs fuel to keep up. Skipping meals or eating poorly can cause your supply to drop.
Focus on the snacks I mentioned above, as well as iron-rich, nutrient dense foods.
Avoid overly processed foods with empty calories. Real, whole foods support your body and milk supply better than any supplement ever will.
Final Thoughts on How To Increase Your Milk Supply
Lactation teas and supplements can support milk supply, but they’re just one piece of the puzzle. The best way to maintain a strong supply is through a holistic approach:
- Staying hydrated and replenishing electrolytes.
- Eating enough nutrient-dense foods.
- Managing stress levels.
- Prioritizing rest and recovery.
If you’re struggling with supply, don’t panic. Every mom’s journey is different, and sometimes it takes trial and error to find what works best for you.
At the end of the day, trust your body and your instincts. You’re doing an incredible job, and no supplement or tea will ever replace the love and dedication you’re already pouring into your baby.
Have you tried any lactation supplements or teas? What worked (or didn’t) for you? Let’s chat in the comments!
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