Does Flaxseed Oil Increase Milk Supply? What the Research Says

Posted on March 09, 2026

Does Flaxseed Oil Increase Milk Supply? A Helpful Guide

Introduction
What Is Flaxseed Oil?
Does Flaxseed Oil Increase Milk Supply?
How Flaxseed Oil Supports Lactation
Flaxseed Oil vs. Whole Flaxseeds
Practical Ways to Use Flaxseed Oil
Safety and Considerations
The Core Principles of Milk Supply
Why Support Matters
Other Foods to Support Your Journey
Putting It All Together
Conclusion
FAQ

Introduction

If you have ever spent a late night staring at your breast pump or wondering if your baby is getting enough during a cluster feeding session, you are not alone. Most breastfeeding parents look for ways to support their bodies and ensure their milk supply stays steady. You might have heard that adding certain seeds or oils to your diet can make a difference. Specifically, many people ask: does flaxseed oil increase milk supply?

At Milky Mama, we know that navigating the world of lactation supplements can feel overwhelming when you are already exhausted. Our goal is to provide you with the clinical facts and supportive advice you need to make the best choices for your family. This post will explore the relationship between flaxseed oil and lactation, looking at what the science says about its impact on milk volume and quality.

While flaxseed oil is a nutritional powerhouse that can support your overall wellness, its role in boosting milk volume is part of a much larger picture of lactation support. We will break down how this supplement works, the best ways to use it, and what else you can do to feel confident in your breastfeeding journey.

What Is Flaxseed Oil?

Flaxseed oil comes from the seeds of the flax plant, also known by its scientific name, Linum usitatissimum. These tiny, golden or brown seeds are packed with nutrients. To make the oil, the seeds are typically cold-pressed. This process extracts the liquid fats while keeping the delicate nutrients intact.

The reason flaxseed oil is so popular in the wellness world is its high concentration of alpha-linolenic acid (ALA). This is a type of omega-3 fatty acid. Since our bodies cannot produce ALA on our own, we have to get it from the food we eat.

For breastfeeding parents, flaxseed oil is often considered a galactagogue. A galactagogue is simply a substance—usually a food, herb, or medication—that is thought to help a person produce more milk. While flaxseed has been used traditionally for this purpose for a long time, modern parents often use the oil version because it is an easy way to get a concentrated dose of healthy fats. Milky Mama’s ingredient guide to organic flaxseed offers additional context on how flaxseed is used in lactation products.

Does Flaxseed Oil Increase Milk Supply?

When it comes to the question of whether flaxseed oil actually increases the volume of milk you produce, the answer is a bit nuanced. There is a difference between increasing the amount of milk and improving the quality of the milk.

The Impact on Milk Volume

Current research on flaxseed oil and milk volume is limited. Some clinical studies have looked at flaxseed as part of a larger diet or within lactation treats. In many cases, these studies found that while the oil is very healthy, it may not significantly change the number of ounces you pump or your baby drinks.

However, many parents report a positive "anecdotal" experience. This means that while science hasn't fully proven a massive boost in volume, many individuals feel it helps them. This could be because flaxseed oil provides essential calories and healthy fats that a breastfeeding body needs to function at its best. When your body is well-nourished, it is often easier for it to keep up with the demands of milk production.

For a broader look at strategies that support milk production, read this guide to boosting your milk supply while breastfeeding and pumping.

The Impact on Milk Quality

While the evidence for a volume boost is still growing, the evidence for a quality boost is much stronger. When you consume flaxseed oil, the levels of ALA in your breast milk increase significantly.

One study showed that when nursing moms took about 20 grams of flaxseed oil daily, the ALA content in their milk rose within just one week. This is important because these healthy fats are vital for your baby’s brain and eye development. It is worth noting, however, that flaxseed oil does not significantly increase DHA, which is another type of omega-3. To get more DHA in your milk, you would usually need to look at marine-based sources like fish oil or algae oil.

Key Takeaway: Flaxseed oil is excellent for enriching the healthy fat content of your breast milk, even if it doesn't drastically change the total number of ounces you produce.

How Flaxseed Oil Supports Lactation

Even if flaxseed oil isn't a "magic wand" for volume, it supports the lactation process in several other important ways. Understanding these benefits can help you see why it is a staple in many breastfeeding diets.

Rich in Phytoestrogens

Flaxseeds are one of the richest sources of lignans. Lignans are a type of phytoestrogen. Phytoestrogens are plant-based compounds that can gently mimic the hormone estrogen in the body. Since hormones play a massive role in how your body produces milk, these compounds may help balance your system and support the "let-down reflex." The let-down reflex is the process where the milk moves from the back of the breast toward the nipple, usually triggered by your baby’s sucking or the sound of their cry.

Anti-Inflammatory Properties

The omega-3 fatty acids in flaxseed oil are known for reducing inflammation. For a breastfeeding parent, this can be very helpful. Breastfeeding can sometimes be physically taxing on the body, and keeping inflammation low can support overall healing and comfort. Some lactation experts suggest that reducing systemic inflammation can help the body focus its energy on milk production.

Energy and Satiety

Producing milk requires a lot of energy—roughly 500 extra calories a day for many people. Flaxseed oil is a dense source of healthy fats. Adding it to your meals can help you feel fuller for longer and provide the sustained energy you need to handle those middle-of-the-night feedings.

Flaxseed Oil vs. Whole Flaxseeds

You might wonder if you should stick to the oil or use the whole seeds. Both have benefits, but they serve slightly different purposes for a nursing mom.

Flaxseed Oil: This is purely the fat from the seed. It is very high in ALA and easy to add to liquids. It does not contain fiber.
Ground Flaxseeds (Flax Meal): These contain the ALA but also provide a lot of fiber and the highest concentration of lignans. The body cannot digest whole flaxseeds well, so they must be ground up to get the benefits.

Many parents choose the oil for a quick nutrient boost in a smoothie, while they use ground flaxseed in baking. Our Emergency Lactation Brownies, for example, use flaxseed to provide a blend of these healthy nutrients in a delicious, easy-to-eat treat.

Practical Ways to Use Flaxseed Oil

If you decide to try flaxseed oil, it is important to know that it is a "raw" oil. It has a very low smoke point, which means you should not use it for frying or high-heat cooking. Heat can destroy the delicate omega-3 fatty acids and make the oil taste bitter.

Here are some simple, no-heat ways to include it in your day:

Stir it into oatmeal: After your oatmeal is cooked and in the bowl, stir in a tablespoon of flaxseed oil.
Blend it into smoothies: This is the most popular way to use it. The flavor is mild and slightly nutty, which blends well with fruit.
Drizzle over salads: Use it as a base for a salad dressing with a little lemon juice and salt.
Mix into yogurt: A small amount stirred into Greek yogurt is a great afternoon snack.

What to do next:

Start with a small amount (about one teaspoon) to see how your digestion handles it.
Store your flaxseed oil in the refrigerator. It can go rancid quickly if left on the counter in the light.
Look for "cold-pressed" and "organic" labels to ensure the highest quality.

Safety and Considerations

For most breastfeeding parents, flaxseed oil is considered safe when consumed in normal food amounts. However, there are a few things to keep in mind to ensure you and your baby stay comfortable.

Digestive Changes

Because it is an oil, taking too much too fast can sometimes cause loose stools or gas. This is why we recommend starting with a small dose and slowly increasing it. If you notice your baby seems unusually gassy or has a change in their diaper patterns, you might want to scale back and see if things improve.

Hormonal Effects

Because of the phytoestrogens (lignans) mentioned earlier, it is always a good idea to use flaxseed in moderation. While these compounds are generally supportive, every body is unique and responds to hormonal influences differently.

Quality and Storage

Flaxseed oil is very sensitive to light and heat. Always buy it in an opaque (dark) bottle and check the expiration date. If it smells "fishy" or very bitter, it has likely gone bad and should be tossed.

Important Note: 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, especially if you have a history of hormonal issues or are taking blood-thinning medications.

The Core Principles of Milk Supply

While supplements like flaxseed oil can be a wonderful addition to your routine, it is important to remember that they work best when the foundations of breastfeeding are in place. Breastfeeding is a "supply and demand" system.

Supply and Demand

The most effective way to increase or maintain your milk supply is to remove milk frequently and effectively. When your breasts are emptied—either by your baby nursing or by you using a pump—your body receives a signal to make more. If milk stays in the breast for a long time, the body receives a signal to slow down production.

The lactation support team at Milky Mama can help you troubleshoot latch, pumping, flange sizing, and low milk supply concerns.

Hydration and Electrolytes

Your milk is mostly water. If you are dehydrated, your body may struggle to maintain volume. While plain water is great, many moms find that adding electrolytes helps them feel more hydrated. We created drinks like Pumpin’ Punch™ and Milky Melon™ specifically to provide that hydration along with lactation-supporting ingredients.

Caloric Intake

You cannot pour from an empty cup. If you are not eating enough calories, your body may go into "preservation mode" and prioritize your own vital functions over milk production. Eating nutrient-dense foods, including healthy fats like flaxseed oil, ensures your body has the "building blocks" it needs.

Why Support Matters

Breastfeeding is natural, but it doesn't always come naturally. It is a skill that both you and your baby are learning together. If you are struggling with your supply, it isn't a reflection of your worth as a parent. Sometimes, the stress of worrying about supply can actually inhibit your let-down.

At Milky Mama, we believe that moms deserve support, not judgment. Whether you are exclusively breastfeeding, pumping, or supplementing, your well-being matters. Sometimes, the best thing you can do for your supply is to take a deep breath, eat a nourishing snack, and reach out for help.

If you are concerned about your supply, we always recommend speaking with a certified lactation consultant (IBCLC). They can help you check your baby's latch and your pumping setup to ensure you are removing milk as effectively as possible. You can also explore Breastfeeding 101 for structured educational support.

Other Foods to Support Your Journey

In addition to flaxseed oil, there are several other foods that have a long history of supporting breastfeeding parents. Combining these can create a powerful nutritional foundation for your lactation journey.

Oats: Oats are perhaps the most famous galactagogue. They are rich in iron and beta-glucan, a type of fiber that may support the hormones responsible for milk production.
Brewer's Yeast: This is a powerhouse of B vitamins and minerals. It is a common ingredient in many of our lactation treats.
Dates: Recent studies have shown that eating dates can actually help increase milk volume for many parents. They are also a great source of natural energy.
Leafy Greens: Spinach and kale provide calcium, iron, and vitamin K, which are essential for postpartum recovery.

For ready-to-eat options featuring traditional lactation ingredients, browse Milky Mama’s lactation snack collection.

Putting It All Together

So, does flaxseed oil increase milk supply? It is best viewed as a supporting player rather than the lead actor. It provides the essential fatty acids that improve the quality of your milk and the lignans that support your hormonal health. When used alongside frequent milk removal and proper hydration, it can be a very effective part of your breastfeeding toolkit.

Remember, every drop counts. Whether you are adding a spoonful of oil to your morning smoothie or enjoying one of our lactation cookies, you are taking steps to nourish yourself and your baby. You're doing an amazing job, and it’s okay to ask for help and try new things to find what works best for your body.

Conclusion

Flaxseed oil is a nutrient-dense supplement that can enrich your breast milk and support your overall postpartum health. While it may not be a guaranteed way to increase milk volume on its own, its healthy fats and phytoestrogens make it a valuable addition to a breastfeeding diet.

Focus on frequent milk removal to drive supply.
Use flaxseed oil to boost milk quality and maternal energy.
Stay hydrated and well-nourished with a variety of galactagogues.

"Breasts were literally created to feed human babies, but having a little extra nutritional support along the way can make the journey much smoother."

If you are looking for an easy and delicious way to get flaxseed and other milk-supporting ingredients into your diet, we invite you to try our Emergency Brownies. They are designed by an IBCLC to provide the nourishment you need while giving you a much-deserved treat.

FAQ

How much flaxseed oil should I take daily?

Most breastfeeding parents find that one to two tablespoons of flaxseed oil per day is a safe and effective amount. It is always best to start with a smaller dose, such as one teaspoon, to ensure it doesn't cause any digestive upset for you or your baby.

Can flaxseed oil change the taste of my breast milk?

Flaxseed oil has a very mild, slightly nutty flavor. In the amounts typically consumed, it is unlikely to noticeably change the taste of your milk. However, if the oil has gone rancid, it may have a bitter or "off" flavor, which is why proper storage in the refrigerator is essential.

Is flaxseed oil better than ground flaxseeds for milk supply?

Both have benefits, but they are slightly different. Flaxseed oil provides a more concentrated dose of omega-3 fatty acids (ALA). Ground flaxseeds provide the same fats plus fiber and a higher concentration of lignans, which may help with hormonal balance. Many parents use a combination of both.

How long does it take for flaxseed oil to work?

Subscribe & Save: 10% off

SHOP NOW

About Milky Mama

Support

Stay Connected