What Can I Drink to Increase Milk Supply?

Posted on March 03, 2026

Best Drinks to Increase Milk Supply: A Supportive Guide

Introduction
The Connection Between Hydration and Lactation
Top 7 Drinks to Support Your Milk Supply
Specialized Support for Your Journey
Ingredients That Actually Help
Drinks to Limit or Avoid
Practical Tips for Staying Hydrated
Understanding the "Supply and Demand" Rule
How to Tell if Your Supply Is Increasing
Navigating the Challenges
Conclusion
FAQ

Introduction

The moment your baby latches, you might feel a sudden, intense wave of thirst. This isn't your imagination. It is a biological signal that your body is working hard to produce liquid gold for your little one. Many parents find themselves staring into the fridge, wondering if there is a specific beverage that can help them provide just a little bit more.

At Milky Mama, we understand the pressure of wanting to ensure your baby has everything they need. We know that breastfeeding is a journey filled with highs and lows. While the process is natural, it does not always come naturally to everyone. In this article, we will explore the best beverages to support your lactation, which ingredients actually make a difference, and how to stay hydrated without feeling like you are drowning in plain water. We want to help you feel empowered and confident in your body’s ability to nourish your baby, and our Lactation Drink Mixes are a helpful place to start.

Every drop counts, and you are doing an amazing job. Whether you are looking for a simple home remedy or a specialized boost, we are here to guide you through the science of drinking for two.

The Connection Between Hydration and Lactation

To understand what to drink, we first need to look at how your body makes milk. Breast milk is roughly 90% water. This means your fluid intake is the foundation of your entire supply. If you are dehydrated, your body will prioritize your own survival over milk production. This can lead to a noticeable dip in your output.

When you breastfeed, your body releases a hormone called oxytocin. This hormone triggers the let-down reflex. The let-down reflex is the process where the tiny muscles in your breast contract to push milk into the ducts. Interestingly, oxytocin is also linked to thirst. This is why many moms feel thirsty the second their baby starts nursing. It is your body’s way of saying, "We are using water right now, so please refill the tank."

Most experts recommend drinking about 8 to 10 glasses of water a day. However, you should not force yourself to drink until you are uncomfortable. The best rule of thumb is to drink to thirst. If your urine is pale yellow and you do not feel parched, you are likely on the right track.

Key Takeaway: Your body uses a massive amount of water to create breast milk. Staying hydrated is the simplest and most effective way to protect your supply, and this guide to electrolytes and milk supply breaks down why that matters.

Top 7 Drinks to Support Your Milk Supply

While water is the gold standard, many parents look for "galactagogues." A galactagogue is a substance, usually a plant or herb, that may help increase milk production. Here are the best drinks to reach for when you want to support your lactation.

1. Coconut Water

Coconut water is a favorite for many breastfeeding families. It is naturally high in electrolytes like potassium, magnesium, and calcium. Electrolytes are minerals that help your body balance its fluid levels. If you are tired of plain water, coconut water provides a refreshing alternative that helps your cells stay hydrated more effectively.

2. Oat Milk

Oat milk has gained popularity for a good reason. Oats are one of the most well-known galactagogues. They contain beta-glucan, a type of soluble fiber that may raise levels of prolactin. Prolactin is the primary hormone responsible for telling your body to make milk. Drinking oat milk is a quick way to get these benefits, especially if you enjoy it in your morning coffee or a smoothie.

3. Milky Mama Hydration Drinks

Sometimes, you need something specifically formulated for the job. Our drinks are designed to provide both deep hydration and lactation support. These beverages often include ingredients like coconut water and specific herbs that have been used for generations to support milk flow. They are a convenient way to get your electrolytes and your lactation support in one delicious glass.

4. Fruit Juices (Specifically Apricot and Carrot)

Apricots and carrots are rich in phytoestrogens. These are plant-based compounds that can mimic the hormone estrogen in the body, which plays a role in lactation. Apricot nectar or fresh carrot juice can provide a boost of Vitamin A and potassium. Just be mindful of the sugar content in store-bought juices. Mixing them with sparkling water can make a refreshing "spritzer" that feels like a treat.

5. Herbal Infusions

Certain herbs are famous in the breastfeeding world. While you should always check with your healthcare provider before starting new herbs, many moms find success with the following:

Blessed Thistle: Often used to support flow.
Fennel: Known for its sweet, licorice-like flavor and its ability to support the let-down reflex.
Nettle: A nutrient-dense herb that is high in iron and chlorophyll.

6. Bone Broth

If you prefer something savory, bone broth is an excellent choice. It is packed with minerals, collagen, and amino acids. It is incredibly comforting, especially in the early weeks of the "fourth trimester" when your body is recovering from birth. The warmth of the broth can also help you relax, which is essential for a good let-down.

7. Almond Milk

Almonds are another traditional food used to boost supply. They are high in healthy fats and protein. Drinking almond milk provides a creamy, hydrating base for your beverages while offering the nutritional benefits of the nut itself.

Specialized Support for Your Journey

Beyond simple drinks, we offer a variety of herbal lactation supplements. Products like Lady Leche™ are crafted with clinical expertise to support your goals. These supplements can be taken alongside your favorite hydrating drinks to provide a multi-layered approach to supply management.

Lady Leche™: Focuses on flow and enrichment.
Pumping Queen™: Designed for those who spend a lot of time with their breast pump.
Dairy Duchess™: A popular choice for those looking to maintain a steady supply.

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

Ingredients That Actually Help

When looking at labels, it helps to know what you are looking for. Not all "lactation drinks" are created equal. Here are the powerhouse ingredients often found in effective drinks and treats:

Brewer's Yeast: High in B vitamins and iron. It is a classic ingredient found in our Emergency Lactation Brownies and many lactation teas.
Flaxseed: Provides healthy omega-3 fatty acids, which are great for your baby's brain development and your own wellness.
Electrolytes: Look for sodium, potassium, and magnesium to ensure the water you drink actually gets into your cells.

Drinks to Limit or Avoid

While many drinks help, some can actually hinder your progress. If you are struggling with low supply, consider the following:

Excess Caffeine

A cup of coffee is usually fine for most breastfeeding parents. However, excessive caffeine can lead to dehydration. It can also pass through your milk and make your baby irritable or keep them awake. If your baby is fussy, try cutting back to one cup a day to see if it makes a difference.

Peppermint and Sage

In large amounts, peppermint, sage, and parsley are known to potentially dry up milk supply. Many parents use these herbs specifically when they are ready to wean. If you are trying to increase your supply, avoid peppermint tea or foods heavily seasoned with sage.

Alcohol

There is an old myth that beer helps milk supply because of the hops and barley. While barley is a galactagogue, the alcohol itself can actually inhibit the let-down reflex and decrease the amount of milk your baby drinks. If you choose to have a drink, it is best to do so occasionally and wait for the alcohol to clear your system before nursing.

Sugary Sodas

Sodas provide "empty" calories and can cause energy crashes. While they might satisfy a craving, they do not provide the cellular hydration your body needs for milk production. Stick to water, herbal teas, or our lactation drink mixes for a better alternative.

Practical Tips for Staying Hydrated

As a busy parent, it is easy to forget to drink. You are busy changing diapers, rocking the baby, and trying to catch a few minutes of sleep. Here is how to make hydration a habit:

The "One Glass per Feed" Rule: Every time you sit down to nurse or pump, have a full glass of water or a lactation drink next to you.
Use a Large Straw Bottle: Many people find they drink more when using a straw. Invest in a 32-ounce or 40-ounce bottle and aim to refill it three times a day.
Set Phone Reminders: If you are prone to forgetting, set a gentle alarm every two hours to remind you to take a few sips.
Flavor Your Water: If plain water is boring, add slices of lemon, cucumber, or berries. This makes the experience more enjoyable.

What to do next:

Buy a high-quality reusable water bottle.

Clear out any excess peppermint or sage teas from your pantry.

Stock up on coconut water or specialized lactation drinks.

Keep a drink at every "nursing station" in your home.

Understanding the "Supply and Demand" Rule

While what you drink is important, it is only one piece of the puzzle. Breastfeeding works on a supply and demand system. The more milk that is removed from your breasts, the more milk your body will make.

If you drink all the lactation tea in the world but do not remove milk frequently, your supply will not increase. To boost production, try these steps in addition to your hydration routine:

Nurse Frequently: Aim for 8 to 12 sessions in a 24-hour period.
Power Pumping: This involves pumping for short bursts over an hour to mimic a baby's cluster feeding. It tells your body that "demand" has suddenly increased.
Skin-to-Skin Contact: Holding your baby against your bare chest releases oxytocin, which helps with the let-down reflex and bonding.

How to Tell if Your Supply Is Increasing

It can be stressful to wonder if your efforts are working. Since you cannot see the ounces inside your breast, look for these signs that your baby is getting enough:

Wet Diapers: Your baby should have 6 or more heavy wet diapers every 24 hours.
Weight Gain: Your pediatrician will track your baby's growth curve. Steady gain is the best indicator of a healthy supply.
Active Swallowing: Listen for "gulping" sounds while your baby is nursing.
Satiety: If your baby seems relaxed and their hands are open after a feed, they are likely full.

Navigating the Challenges

Breastfeeding is a beautiful experience, but it can be exhausting. There will be days when you feel like you aren't doing enough. Please remember that your value as a parent is not measured in ounces. Whether you provide one drop or enough to fill a freezer, you are giving your baby an incredible gift.

If you ever feel overwhelmed, we offer virtual lactation consultations. Sometimes, having a professional look at your latch or your pumping schedule can provide the clarity and peace of mind you need. You do not have to do this alone.

Conclusion

Increasing your milk supply is a journey that involves hydration, nutrition, and frequent milk removal. By choosing the right drinks—like water, coconut water, and Milky Mama specialized beverages—you can give your body the tools it needs to succeed. Focus on gentle, nourishing habits rather than stressing over every ounce. Remember to be kind to yourself as you navigate these early months.

Hydration is the foundation of milk production.
Certain ingredients like oats and electrolytes can provide a helpful boost.
Avoid peppermint and excess caffeine if you are struggling with supply.
Supply is ultimately driven by the frequency of milk removal.

Final Thought: You are doing a wonderful thing for your baby, and you deserve support, not judgment. Keep your water bottle full and your heart encouraged.

FAQ

Can drinking too much water decrease my milk supply?

No, drinking a lot of water will not decrease your milk supply. However, over-hydrating to the point of discomfort is not necessary and will not provide an extra benefit over drinking to thirst. Your body is very efficient at balancing fluids as long as you are getting enough.

How quickly will I see an increase in supply after changing my diet?

For many parents, changes in hydration and the addition of galactagogues may show results within 24 to 72 hours. However, this varies for every individual. Consistency is key, so keep up with your hydration and frequent nursing sessions for the best results. If you want a deeper look at frequent feeds, our guide on cluster feeding and milk supply is a useful next read.

Is it safe to drink lactation teas every day?

Most lactation teas and drinks are safe for daily consumption when used as directed. Always read the ingredients to ensure there is nothing you are sensitive to, and consult with a lactation professional if you have underlying health conditions. We design our products with safety and efficacy in mind for the breastfeeding journey.

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What Can I Drink to Increase Milk Supply?

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