Can Ginger Increase Milk Supply? What the Research Says

Posted on March 09, 2026

Can Ginger Increase Milk Supply? What You Need to Know

Introduction
What is a Galactagogue?
The Science: Can Ginger Increase Milk Supply?
How Ginger Might Work for Lactation
Practical Ways to Use Ginger for Milk Supply
Safety and Potential Side Effects
Managing Your Expectations
What to Do Next to Support Your Supply
Other Ways to Support Your Breastfeeding Journey
Supporting Black Breastfeeding Families
Understanding the "Why" Behind Low Supply
The Role of Herbal Supplements
Conclusion
FAQ

Introduction

Worrying about your milk supply is a common experience for many new parents. Whether you are navigating the first few days after birth or trying to maintain your output after returning to work, the desire to provide enough for your baby is a powerful motivator. You may have heard from friends or family that certain foods, known as galactagogues, can help. Ginger is a popular recommendation often whispered in breastfeeding circles or suggested in traditional recipes.

At Milky Mama, we believe that every drop counts and that you deserve evidence-based information to support your journey. In this article, we will explore the scientific research behind ginger and its potential to support lactation. We will look at how it may help in the early postpartum period, the best ways to include it in your diet, and important safety considerations to keep in mind. While breastfeeding is natural, it does not always come naturally, and understanding your options can help you feel more empowered. If you want a broader overview of supply-support strategies, our practical milk supply guide is a helpful place to start.

What is a Galactagogue?

Before we dive into the specifics of ginger, it is helpful to understand what a galactagogue is. A galactagogue is a substance—typically a food, herb, or medication—that is believed to help increase milk production. The word comes from the Greek "galakta," meaning milk.

Many cultures around the world have used plants and spices for centuries to support nursing mothers. Some of these are well-known in the United States, while others are just beginning to gain attention in modern research. Ginger is one such herb that is currently being studied for its potential benefits for lactating parents. If you are looking for more evidence-based education on breastfeeding fundamentals, Breastfeeding 101 covers core topics like milk supply, latching, and getting started.

The Science: Can Ginger Increase Milk Supply?

When looking at whether ginger can actually help you make more milk, it is important to look at the clinical data. While many people have used ginger for generations, modern science is still catching up. However, some recent studies offer very encouraging results for those in the early days of breastfeeding.

Immediate Postpartum Benefits

One significant study conducted in Thailand looked at the effect of ginger on women who had just given birth. The researchers found that women who took ginger capsules immediately after delivery had a significantly higher milk volume by the third day postpartum compared to those who took a placebo.

This suggests that ginger may be particularly helpful during the "jumpstart" phase of lactation. This is the period when your milk is transitioning from colostrum to mature milk. Having a boost during these first few days can help establish a strong foundation for your long-term supply.

Long-Term Supply Effects

Interestingly, the same study found that by the seventh day postpartum, the difference in milk volume between the ginger group and the placebo group was no longer significant. This indicates that while ginger might help "bring the milk in" more quickly or in higher volumes initially, its impact may change as your supply becomes more regulated.

For parents who are further along in their journey—perhaps several weeks or months postpartum—the research is less clear. Some smaller studies suggest that herbal blends containing ginger may support a sustained increase in supply, but it is often hard to isolate ginger as the sole cause when it is mixed with other ingredients.

Ginger and C-Section Recovery

Research has also looked at whether ginger helps specifically after a Cesarean delivery. Some studies found that while ginger powder helped increase milk flow rates, the overall volume difference between ginger and placebo groups was less pronounced in parents who had a C-section compared to those who had a vaginal birth.

This does not mean ginger is ineffective after a C-section. It simply means that your body is also managing the recovery from a major surgery, which can sometimes delay the onset of mature milk production. In these cases, ginger may still provide wellness support, even if the volume boost is not immediate. If pumping is part of your routine during recovery, our guide on whether pumping is good for milk supply may be useful.

How Ginger Might Work for Lactation

Scientists are still trying to determine exactly how ginger supports the body’s ability to produce milk. There are several theories based on how ginger interacts with the human body.

Improved Blood Flow and Circulation

Ginger is known for its "warming" properties. It can help improve blood circulation throughout the body. Since milk production relies heavily on a healthy blood supply to the mammary glands, improved circulation may naturally support the lactation process.

Anti-Inflammatory Properties

Ginger is a powerful anti-inflammatory. For many new parents, the early days of breastfeeding can involve some level of breast tissue inflammation or swelling, especially during engorgement. By reducing inflammation, ginger may help milk flow more easily through the ducts, making it easier for your baby to remove milk or for you to pump effectively.

Stress and Nausea Relief

We know that stress can negatively impact the let-down reflex (the process where your body releases milk from the small sacs in the breast). Ginger has long been used to soothe the digestive system and reduce nausea. When you feel physically better and less stressed, your body can more easily release the hormones needed for breastfeeding, such as oxytocin.

Key Takeaway: Ginger shows the most promise as a support tool in the first 3 to 4 days after birth to help increase initial milk volume.

Practical Ways to Use Ginger for Milk Supply

If you want to try ginger to see if it supports your supply, there are many ways to incorporate it into your daily routine. Because it is a common culinary spice, it is generally easy to find and prepare.

Fresh Ginger Tea

One of the most soothing ways to consume ginger is by making a simple tea. You can peel and slice a small piece of fresh ginger root and steep it in hot water for 10 to 15 minutes. Adding a bit of honey or lemon can make it even more enjoyable. This also helps with hydration, which is vital for maintaining a healthy milk supply.

Culinary Uses

You can easily add fresh or powdered ginger to your meals. It works well in:

Stir-fries and soups
Smoothies (a small amount of fresh ginger adds a nice zing)
Oatmeal or overnight oats
Baked goods like muffins or bread

Lactation Treats and Drinks

Many parents find it easier to consume galactagogues through prepared treats. At Milky Mama, we include high-quality ingredients in our products to support your goals. For example, our Pumpin' Punch™ lactation drink mix or Milky Melon™ drink mix are designed to provide hydration and lactation support in a convenient, delicious way. Adding ginger-rich foods alongside these targeted products can create a well-rounded approach to supply management.

Ginger Supplements

If you do not enjoy the taste of ginger, capsules are an option. Most studies that showed a positive effect used doses around 500 mg of dried ginger taken twice daily. However, you should always speak with your healthcare provider before starting any new herbal supplement to ensure it is appropriate for your specific health needs. If you are exploring herbal support more broadly, our lactation supplement collection offers several options to compare.

Safety and Potential Side Effects

Ginger is "Generally Recognized as Safe" (GRAS) by the U.S. Food and Drug Administration. This applies to its use as a food flavoring and also during lactation. However, there are a few things to keep in mind.

Digestive Sensitivity

For some people, large amounts of ginger can cause mild side effects. These may include:

Heartburn
Abdominal discomfort
A lingering bad taste in the mouth
Occasional nausea

If you notice these symptoms, you may want to reduce the amount of ginger you are consuming or take it with food.

Blood Thinning Concerns

Ginger may have a mild blood-thinning effect. If you are taking blood-thinning medications like warfarin, or if you had significant blood loss during delivery, it is crucial to consult your doctor before using ginger as a supplement.

Infant Reactions

Most babies tolerate ginger in the parent's diet very well. In fact, ginger has been used traditionally to help soothe colic and digestive upset in infants through the breast milk. However, every baby is different. If you notice your baby is unusually fussy or has a change in skin or stool after you consume a large amount of ginger, you might try pausing its use to see if the symptoms resolve.

Managing Your Expectations

While ginger is a promising herb, it is important to remember that no food or supplement is a "magic pill." Milk production is primarily a process of supply and demand. The more often and effectively milk is removed from the breast, the more milk your body will make.

If you are struggling with low supply, ginger may help provide a boost, but it should be used in conjunction with proven breastfeeding practices. If you have concerns about your baby's weight gain or the number of wet and dirty diapers, we recommend reaching out to a certified lactation consultant or your pediatrician for personalized support. You can also explore our lactation consultant breastfeeding help for one-on-one guidance.

What to Do Next to Support Your Supply

If you are ready to take action to support your lactation journey, here is a simple plan:

Monitor Your Output: Keep track of your baby's diapers and your pumping volumes for a few days to get a baseline.
Add Ginger Naturally: Start by adding fresh ginger to your tea or meals to see how your body reacts.
Prioritize Milk Removal: Ensure you are nursing or pumping at least 8 to 12 times in a 24-hour period.
Hydrate and Nourish: Focus on drinking plenty of water and eating nutrient-dense foods.
Seek Professional Help: If you don't see an improvement within a few days, book a virtual consultation with an IBCLC.

Key Takeaway: Ginger is a safe, accessible, and evidence-backed way to potentially support your milk volume, especially when you are just starting out.

Other Ways to Support Your Breastfeeding Journey

At Milky Mama, we know that breastfeeding is a full-body and full-mind experience. Beyond using ginger, there are several other evidence-based ways to protect and increase your supply.

Skin-to-Skin Contact

Spending time skin-to-skin with your baby releases oxytocin. This hormone is responsible for the let-down reflex and helps your body bond with your baby. It also encourages the baby to nurse more frequently. For a deeper look at this strategy, read how skin-to-skin contact naturally boosts milk supply.

Power Pumping

If you are using a pump, power pumping can mimic a baby’s "cluster feeding." This involves pumping for short bursts with breaks in between over the course of an hour. This signals to your body that it needs to increase production.

Hydration and Targeted Support

Staying hydrated is non-negotiable for breastfeeding parents. In addition to water, specialized drinks can provide the electrolytes and nutrients your body needs. Our Lactation Drink Mixes include convenient options for parents who want a supportive drink they can use daily.

Supporting Black Breastfeeding Families

Representation and specialized support are at the heart of what we do. For Black breastfeeding moms, navigating the healthcare system and finding culturally competent support can sometimes be a challenge. We are committed to providing a space where you feel seen, heard, and empowered. Whether you are using ginger, herbal supplements, or just need a supportive community, you are not alone, and you can connect with other parents in the Official Milky Mama Lactation Support Group on Facebook.

Understanding the "Why" Behind Low Supply

Sometimes, a dip in supply isn't just about what you are eating. It can be caused by various factors, such as:

Returning to work and pumping less frequently.
The baby sleeping longer stretches at night.
Starting hormonal birth control.
Stress or illness.

Identifying the root cause can help you decide if ginger is the right solution or if you need to adjust your feeding or pumping schedule. Remember, you're doing an amazing job, and your well-being matters just as much as your milk supply. If you want more context on what can affect output, this practical support guide is a useful companion read.

The Role of Herbal Supplements

If culinary ginger isn't enough, you might consider herbal lactation supplements. Our line of supplements, such as Lady Leche™, Dairy Duchess™, and Pump Hero, are formulated with high-quality ingredients to support different lactation needs. Many parents also pair supplements with treats from our lactation snacks collection for a more complete routine.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

Conclusion

Can ginger increase milk supply? The current research suggests it is a very promising natural galactagogue, particularly in the first few days after birth. While it may not be a standalone cure for chronic low supply, it is a safe and healthy addition to a breastfeeding parent's diet. By supporting circulation and potentially boosting volume during the early postpartum period, ginger can be a valuable tool in your lactation toolkit.

Ginger may significantly increase milk volume in the first 3 days after birth.
It is generally recognized as safe for both parent and baby.
It works best when combined with frequent milk removal and proper hydration.
Always consult a professional if you have serious concerns about your supply or baby's growth.

"Breastfeeding is a journey that looks different for everyone. Whether you use ginger, lactation treats, or simply focus on skin-to-skin, know that you are providing something incredible for your baby."

If you are looking for more ways to support your supply, explore our lactation drinks and lactation supplements to find the right fit for your routine.

FAQ

Does ginger have side effects for breastfeeding babies?

Most babies do not experience any negative side effects when their parents consume ginger in moderate amounts. In some cultures, it is actually used to help settle a baby's stomach. However, if you notice your baby becomes unusually gassy or develops a rash, it is a good idea to speak with your pediatrician.

How much ginger should I take to increase my milk supply?

In clinical studies that showed a positive effect on milk volume, participants often took 500 mg of dried ginger capsules twice a day. If you are using fresh ginger, drinking 1–2 cups of ginger tea per day is a common and safe practice. Always start with a smaller amount to see how your body and baby respond.

Can I use ginger if I had a C-section?

Yes, ginger is safe to use after a C-section and may even help with post-surgical nausea or gas. While one study showed that the milk volume increase was more significant after vaginal births, ginger still provides anti-inflammatory and circulation benefits that can support overall recovery and lactation after a Cesarean.

Will ginger work if I’ve been breastfeeding for several months?

While the strongest evidence for ginger is in the immediate postpartum period (the first few days), many parents report that adding ginger to their diet later on still helps. It may not provide the same dramatic "jump" in volume as it does in the beginning, but its ability to improve circulation and reduce stress can still support a healthy supply. If you want a deeper dive into long-term supply support, the Milky Mama milk supply guide is a helpful next step.