Is Bone Broth Good for Breastfeeding?

Posted on May 20, 2026

Introduction
What Exactly Is Bone Broth?
Does Bone Broth Increase Milk Supply?
Key Nutrients for the Breastfeeding Body
Postpartum Healing and Tissue Repair
Cultural Traditions and "Building Blood"
How to Incorporate Bone Broth Into Your Routine
Safety and Sourcing Considerations
Managing Your Supply: The Bigger Picture
When to Use Lactation Supplements
Practical Tips for Busy Parents
Conclusion
FAQ

Introduction

The early days of breastfeeding often feel like a marathon you didn't quite train for. You are healing from childbirth, learning to care for a new human, and producing milk around the clock. It is only natural to look for ways to support your body during this intense transition. Many parents find themselves searching for specific foods that might give their milk supply a gentle nudge while helping them feel human again. One traditional remedy that has seen a massive resurgence lately is bone broth.

At Milky Mama, we know that nourishing the parent is just as important as nourishing the baby. We focus on providing evidence-based education and supportive products to help you reach your feeding goals. This article explores whether bone broth is a true lactation booster or if its benefits lie more in general wellness and recovery. We will look at the nutrients found in broth, how they interact with your body, and practical ways to include it in your diet.

While bone broth may not be a magic fix for every supply issue, it is a nutrient-dense tool. It can support the foundational pillars of lactation: hydration, nutrition, and physical recovery. By the end of this post, you will understand how this ancient staple can fit into your modern breastfeeding journey.

What Exactly Is Bone Broth?

Before diving into its effects on milk supply, it is helpful to understand what makes bone broth different from standard stock. Most store-bought stocks are made by simmering meat and a few bones for a short period. This usually lasts two to four hours. Bone broth is different because it is made by simmering animal bones and connective tissue for an extended duration. This often lasts 12 to 24 hours or even longer.

This long cooking process, often assisted by an acid like apple cider vinegar, breaks down the bones and tissues. This releases a concentrated amount of protein, minerals, and amino acids into the liquid. The result is a savory, nutrient-rich beverage that is significantly more complex than basic broth. When chilled, high-quality bone broth often turns into a jiggly, jelly-like substance. This is a sign of high gelatin content. This gelatin is one of the key components that makes it so beneficial for postpartum recovery.

Key Takeaway: Bone broth is a concentrated source of collagen, gelatin, and amino acids created through a long simmering process. It is more nutrient-dense than standard cooking stock.

Does Bone Broth Increase Milk Supply?

When parents ask if bone broth is good for breastfeeding, they usually want to know if it will increase their milk volume. The answer is nuanced. There are no large-scale clinical trials that prove bone broth directly signals the breasts to produce more milk. However, lactation does not happen in a vacuum. Your milk supply is heavily influenced by your overall health, your hydration levels, and your caloric intake.

In many cultures, warm soups and broths are the cornerstone of the first forty days after birth. Traditional Chinese Medicine views bone broth as a "blood-building" food. Since the body uses blood and nutrients to create breast milk, these traditions suggest that supporting the parent’s energy will lead to better milk production. From a modern physiological perspective, bone broth supports lactation in several indirect but vital ways.

For additional guidance, explore this gentle guide to boosting milk supply through breastfeeding and pumping.

The Role of Hydration

Breast milk is approximately 87% water. If you are dehydrated, your body may prioritize your own vital functions over milk production. Water alone is not always enough to stay properly hydrated. You also need electrolytes to maintain fluid balance in your cells. Bone broth serves as a functional hydration drink. It provides fluid along with natural salts that help that fluid stay in your system.

For more information, read this guide to electrolytes and milk supply.

Caloric Support

Producing milk is metabolically expensive. It requires an extra 300 to 500 calories per day for most people. If you are struggling to eat full meals due to exhaustion, a mug of bone broth provides easy-to-digest calories and protein. This ensures your body isn't running on empty. When your body feels safe and nourished, it is more likely to maintain a consistent milk supply.

For more nourishing ideas, explore this guide to eating for your breastfeeding journey.

Stress Reduction and the Let-Down Reflex

The let-down reflex is the process that pushes milk out of the breast. It is triggered by the hormone oxytocin. Stress and pain can inhibit oxytocin, making it harder for milk to flow. The ritual of sipping a warm, nourishing broth can help lower stress levels. This creates a more relaxed environment for breastfeeding.

Key Nutrients for the Breastfeeding Body

Bone broth is often called "liquid gold" because of its unique nutritional profile. For a breastfeeding parent, several of these nutrients are particularly valuable.

Collagen and Gelatin

Collagen is the most abundant protein in the human body. It forms the structure of our skin, bones, muscles, and ligaments. During the cooking process, collagen breaks down into gelatin. For a postpartum parent, gelatin is a powerhouse for gut health. It helps maintain the lining of the digestive tract. A healthy gut ensures you are actually absorbing the nutrients from the other foods you eat.

Glycine and Proline

Bone broth is rich in specific amino acids called glycine and proline. Glycine is known to have anti-inflammatory properties and may even help improve sleep quality. While "sleep" and "newborn" don't always go together, glycine can help the sleep you do get be more restorative. Proline is essential for skin health and wound healing. Whether you are recovering from a vaginal birth or a C-section, these amino acids provide the raw materials your body needs to heal.

Essential Minerals

While the mineral content of bone broth can vary, it typically contains trace amounts of calcium, magnesium, and phosphorus. These are important for maintaining your own bone density while you are sharing nutrients with your baby. It also contains potassium and sodium, which are the electrolytes mentioned earlier that support hydration.

Next Steps for Success:

Choose high-quality, organic bones whenever possible.

Drink 8-12 ounces of warm broth daily to support hydration.

Use broth as a base for easy-to-digest soups.

Pair your broth with a protein-rich snack to keep energy levels stable.

Postpartum Healing and Tissue Repair

The "fourth trimester" is a period of massive physical transition. Your body is undergoing a hormonal shift while simultaneously trying to heal from the physical toll of pregnancy and birth. Bone broth is particularly well-suited for this phase because it is very easy on the digestive system.

Many parents experience postnatal depletion. This happens when the body’s nutrient stores are exhausted. Bone broth acts as a gentle way to begin replenishing those stores. It is warm, which is soothing to the nervous system, and it provides a steady stream of amino acids that support tissue repair.

If you had a C-section, the collagen and protein in bone broth are especially helpful. They support the repair of the various layers of tissue that were impacted during surgery. Even for vaginal births, these nutrients help the pelvic floor and abdominal tissues return to their pre-pregnancy state. When your body isn't struggling as hard to heal, it can divert more energy toward milk production.

Cultural Traditions and "Building Blood"

In many Asian and Latin American cultures, the first month after birth is a time of protection for the new parent. This often includes a diet of "warm" foods. Cold foods and drinks are often avoided because they are thought to slow down the healing process. Traditional soups often use a bone-based broth as the foundation.

These cultures have recognized for centuries that a parent needs concentrated nutrition to produce high-quality milk. Modern science is beginning to validate these traditions. We now know that the "blood-building" properties likely refer to the iron, B vitamins, and protein found in these preparations. For many families, these cultural practices are a vital link to ancestral wisdom that prioritizes the parent's well-being as the foundation for the baby's health.

How to Incorporate Bone Broth Into Your Routine

You do not have to spend all day in the kitchen to enjoy the benefits of bone broth. There are many ways to make it a part of your daily life, even when you are short on time.

Sip It Plain

Think of bone broth as a savory tea. Heat up a mug of broth in the morning or before bed. Add a pinch of sea salt, a squeeze of lemon, or some grated ginger for extra flavor and digestive support. This is an easy way to get a quick protein boost without having to cook a full meal.

Use It as a Cooking Liquid

Instead of boiling your rice, quinoa, or pasta in plain water, use bone broth. This infuses your grains with extra protein and minerals. It also adds a depth of flavor that makes simple meals more satisfying.

The "Mother’s Soup" Method

Keep a pot of simple soup in the fridge. Start with bone broth and add some cooked chicken, carrots, and spinach. This provides a balanced meal that you can heat up in minutes. Having easy access to warm, nutritious food is one of the best things you can do for your milk supply.

Complementing Your Hydration

While bone broth is great, you might want some variety. We recommend rotating your fluids to stay interested in hydration. For example, you might enjoy our Milky Melon™ or Pumpin Punch™ during the day for a refreshing, fruit-flavored boost. These drinks provide hydration and lactation-support ingredients that complement the savory nutrition of bone broth.

Safety and Sourcing Considerations

While bone broth is generally very safe, there are a few things to keep in mind. Quality matters when it comes to animal products.

Lead and Heavy Metals

Bones can sometimes store trace amounts of heavy metals, such as lead. Some studies have raised concerns about these metals leaching into the broth during the long simmering process. However, research generally shows that the levels in bone broth are very low and often fall within the safe range for drinking water. To be safe, try to source bones from organic, pasture-raised animals. These animals are less likely to have been exposed to high levels of environmental toxins.

Histamine Sensitivity

Some people are sensitive to histamines, which can increase in foods that are cooked for a long time. If you notice you feel itchy, get a headache, or have digestive upset after drinking bone broth, you may be sensitive to histamines. In this case, you might do better with a shorter-cooked meat broth rather than a long-simmered bone broth.

Sourcing and Preparation

If you are buying pre-made bone broth, read the labels carefully. Look for brands that use simple ingredients like bones, water, vegetables, and salt. Avoid those with excessive preservatives or artificial flavorings. If you make it at home, using a slow cooker or pressure cooker is the easiest way to manage the long simmer time safely.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice before starting any new supplement or major dietary change.

Managing Your Supply: The Bigger Picture

It is important to remember that bone broth is a supporting player, not the lead actor. The most effective way to maintain or increase milk supply is through frequent and effective milk removal. This means nursing your baby on demand or following a consistent pumping schedule.

If you are experiencing a significant drop in supply, bone broth alone may not solve the issue. You may need to look at your latch, your pump flange size, or your hormonal health. This is where clinical support becomes invaluable. We always encourage parents to reach out to an International Board Certified Lactation Consultant (IBCLC) if they have concerns about their baby’s growth or their milk volume.

If you need individualized support, Milky Mama offers breastfeeding help and lactation consultations for concerns such as low supply, pumping, latch, flange sizing, engorgement, and mastitis.

When to Use Lactation Supplements

If you are already focusing on hydration, nutrition, and frequent milk removal, you might want additional support. This is where herbal supplements can play a role. Supplements like our Pumping Queen™ or Liquid Gold™ are designed to work alongside a healthy diet.

Explore the full selection of lactation supplements to learn more about available options.

Herbal supports can provide that extra nudge many parents are looking for. However, they work best when your body's foundational needs are met. Think of bone broth as the "soil" and lactation supplements as the "fertilizer." You need healthy soil for the plant to grow, but the fertilizer can help it truly thrive.

Practical Tips for Busy Parents

We know that "simmering bones for 24 hours" sounds like a lot when you haven't showered in three days. Here are some ways to make it easier:

Batch Cook: Make a giant pot of broth once a month and freeze it in silicone trays or muffin tins. Once frozen, pop the pucks into a freezer bag. You can then grab one or two to melt whenever you need a quick drink.
Rotisserie Chicken Hack: Don't throw away the bones from a store-bought rotisserie chicken. Put the whole carcass in a slow cooker with water and a splash of vinegar before you go to bed. By morning, you have broth.
Buy High-Quality Powder: If liquid broth is too much to manage, there are high-quality bone broth powders available. Just ensure they are sourced from grass-fed animals and contain no fillers.

The Milky Mama Perspective: You deserve to be cared for. Taking five minutes to heat up a mug of broth is an act of self-care. When you nourish yourself, you are better equipped to nourish your baby. Every drop counts, and your well-being matters too.

Conclusion

Is bone broth good for breastfeeding? The evidence and traditional wisdom suggest a resounding yes. While it may not directly "make" milk in the way that frequent nursing does, it provides the essential building blocks for a healthy lactation journey. It offers deep hydration, easy-to-digest protein, and critical amino acids for postpartum healing.

Bone broth supports the body’s recovery from birth.
It provides a savory, electrolyte-rich alternative to plain water.
The collagen and gelatin content can support gut health and tissue repair.
The ritual of a warm drink can help lower stress and support the let-down reflex.

At Milky Mama, we want you to feel empowered in your breastfeeding journey. Whether you are sipping a warm mug of broth or enjoying one of our Emergency Brownies, remember that you are doing an amazing job. Take it one day at a time, listen to your body, and don't be afraid to ask for support when you need it.

FAQ

Does bone broth directly increase milk supply?

While there is no specific clinical evidence that bone broth acts as a direct galactagogue, it supports the foundational needs of lactation. By providing hydration, electrolytes, and easy-to-digest calories, it helps create the optimal environment for your body to produce milk. Many parents find that when they are better nourished and hydrated, their milk supply remains more stable.

How much bone broth should I drink while breastfeeding?

Most lactation experts and nutritionists suggest starting with one mug, about 8 to 12 ounces, per day. This is usually enough to provide a beneficial boost of amino acids and minerals without overdoing it. If you enjoy it and find it helpful, you can certainly have more, but it should be part of a varied and balanced diet.

Can I drink store-bought bone broth or should I make it myself?

Both options can be effective as long as the quality is high. If buying from a store, look for "bone broth" rather than "stock" or "broth," as the latter are often cooked for much shorter periods and lack the gelatin and collagen content. Check the label to ensure it is sourced from organic or grass-fed animals and doesn't contain excessive additives or preservatives.

Are there any risks to drinking bone broth while nursing?

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