Does Bone Broth Increase Milk Supply? Postpartum Benefits
Posted on March 09, 2026
Table of Contents
- Introduction
- What Exactly is Bone Broth?
- Does Bone Broth Increase Milk Supply?
- The Nutritional Powerhouse: What's Inside the Mug
- Why Hydration is the Secret to Milk Supply
- Bone Broth and Postpartum Recovery: A Holistic View
- Practical Scenarios: Integrating Bone Broth Into a Busy Life
- Traditional Wisdom vs. Modern Science
- A Balanced Approach to Increasing Supply
- Making Your Own vs. Buying Bone Broth
- Beyond the Broth: Other Foods for Lactation
- Supporting the Whole Mother
- Safety and Considerations
- Conclusion
- Frequently Asked Questions
Introduction
If you are reading this while holding a sleeping baby or pumping in the middle of the night, we want to start by saying: you’re doing an amazing job. The early days, weeks, and months of parenthood are a whirlwind of emotions, physical recovery, and the constant demand of nourishing a new life. It is completely normal to feel a bit depleted, and it is even more common to wonder if you are doing enough to support your milk supply. Many of us find ourselves scouring the internet at 3:00 AM, asking, "What can I eat or drink right now to help my body keep up?"
One ancient remedy that has resurfaced in modern wellness circles is bone broth. You might have heard other parents in your support group raving about it, or perhaps your own grandmother mentioned that a "good soup" is the key to recovery. But does bone broth increase milk supply, or is it just another food trend?
In this post, we are going to dive deep into the world of bone broth. We will explore its nutritional profile, how it supports the biological processes of lactation, and why it has been a staple in postpartum traditions across the globe for centuries. We will also discuss how to integrate it into a busy lifestyle and how it pairs with other supportive tools, like our herbal lactation supplements, to help you reach your breastfeeding goals. Our mission is to empower you with evidence-based information and compassionate support because we believe every drop counts—and your well-being matters just as much as your baby's.
What Exactly is Bone Broth?
Before we look at its impact on lactation, let's clarify what sets bone broth apart from your standard grocery store stock or bouillon. Bone broth is a nutrient-dense liquid created by simmering animal bones (typically chicken, beef, or fish) along with connective tissues, vegetables, and herbs in water for an extended period—often 12 to 24 hours.
The "magic" happens during this long, slow simmer. The heat and time, often aided by a splash of apple cider vinegar, break down the collagen and marrow within the bones. This releases a concentrated dose of amino acids, minerals, and proteins into the water. The result is a savory, warming liquid that is significantly more nutrient-rich than a quick-cook broth.
For many breastfeeding parents, bone broth serves as a "warm hug in a mug." While it may seem like a simple food, its complexity lies in its ability to provide deep, cellular nourishment at a time when your body is working overtime. Remember, breasts were literally created to feed human babies, but they need the right raw materials to do that work efficiently.
Does Bone Broth Increase Milk Supply?
The short answer is: it may, but perhaps not in the way you think. In the world of lactation, we often talk about "galactagogues"—specific herbs or foods believed to directly increase milk production. While bone broth isn't always classified as a primary galactagogue like some of the herbs found in our Milk Goddess™ supplement, it supports the foundations of milk production.
Milk supply is heavily dependent on three main factors:
- Frequent and effective milk removal (the "supply and demand" rule).
- Hydration levels.
- Overall nutritional status and caloric intake.
Bone broth addresses the second and third points beautifully. Breast milk is roughly 87% water. If you are dehydrated, your body may struggle to maintain an optimal volume. Bone broth is an excellent hydration tool because it provides water along with essential electrolytes.
Furthermore, many traditional cultures have used bone broth for millennia to support nursing mothers. In Traditional Chinese Medicine (TCM), bone broth is used to "build the blood" and "tonify Qi" (energy). From a biological perspective, if a mother is well-nourished and her body isn't in a state of "survival mode" due to nutrient depletion, she is much more likely to have a robust milk supply.
The Nutritional Powerhouse: What's Inside the Mug
To understand why bone broth is so highly recommended by lactation professionals and traditional healers alike, we have to look at its specific components.
1. Collagen and Gelatin
When bone broth cools, it often takes on a "jiggly" or jelly-like consistency. This is thanks to the gelatin, which is the cooked form of collagen. Collagen is the most abundant protein in the human body, responsible for the integrity of our skin, joints, and connective tissues. During the postpartum period, your body is healing from the incredible physical feat of birth. Whether you had a vaginal delivery or a C-section, collagen provides the building blocks necessary for tissue repair.
2. Amino Acids (Glycine and Proline)
Bone broth is particularly rich in glycine and proline.
- Glycine is known to support gut health and may even help improve sleep quality—something every new parent needs! It also plays a role in regulating blood sugar and reducing inflammation.
- Proline is essential for skin health and wound healing.
3. Essential Minerals
While bone broth may not be a "replacement" for a prenatal vitamin, it does contain trace amounts of calcium, magnesium, phosphorus, and potassium. These minerals are vital for maintaining your own bone density while you are sharing your nutrient stores with your baby through your milk.
4. Healthy Fats and Proteins
Depending on how it is prepared, bone broth can contain healthy fats that help keep you satiated and provide the energy necessary to produce milk. Producing breast milk can burn an extra 300 to 500 calories a day; having a protein-rich snack like broth can help meet those caloric needs.
Why Hydration is the Secret to Milk Supply
We often hear the advice "just drink more water," but for a breastfeeding parent, plain water isn't always enough. When you are nursing, your fluid needs increase significantly. However, your body also needs electrolytes—like sodium, potassium, and magnesium—to actually absorb and use that water.
Dehydration is one of the most common "hidden" reasons for a dip in supply. Most postpartum parents are in a constant state of mild dehydration due to the fluid loss during birth, the demands of milk production, and the simple fact that we often forget to drink when we are busy with a newborn.
This is where bone broth and specialized drinks come into play. Bone broth naturally contains the minerals that help your body stay hydrated at a cellular level. If you find the taste of plain broth unappealing, you can also look into hydration-specific lactation supports like our Pumpin Punch™ or Milky Melon™. These are designed to provide that much-needed hydration boost with flavors that feel like a treat.
Bone Broth and Postpartum Recovery: A Holistic View
At Milky Mama, we believe that breastfeeding support should feel compassionate and empowering. We know that "breastfeeding is natural, but it doesn’t always come naturally." Part of that struggle is often how we feel in our own bodies.
Postpartum depletion is a very real phenomenon. After nine months of growing a baby and the intensity of labor, many moms feel "hollowed out." Bone broth is a restorative food that addresses this depletion.
Supporting Gut Health
There is an old saying that "health begins in the gut." For a breastfeeding mother, gut health is paramount. The gelatin in bone broth can help "seal" the gut lining, which may improve digestion and nutrient absorption. Some experts even suggest that a healthy maternal gut can positively influence the baby’s developing microbiome through breast milk.
Healing After Birth
If you are recovering from a C-section, the amino acids in bone broth are particularly helpful for wound healing. Even for vaginal births, the pelvic floor and surrounding tissues have undergone significant stretching and stress. Providing your body with the amino acids needed to rebuild that connective tissue can speed up your overall recovery time.
Immune Support
The last thing a new parent needs is to get sick. Bone broth is rich in minerals that support the immune system. By keeping yourself healthy, you are better able to care for your little one and maintain the energy levels required for frequent nursing sessions.
Practical Scenarios: Integrating Bone Broth Into a Busy Life
We know you don't have hours to spend in the kitchen. Here are some real-world ways to get the benefits of bone broth without adding stress to your day:
- The "Morning Tea" Replacement: Instead of reaching for a third cup of coffee (which can be dehydrating), try sipping a warm cup of salted bone broth in the morning. It provides a steady energy boost without the caffeine crash.
- The "Better Grains" Hack: Use bone broth instead of water when cooking rice, quinoa, or oatmeal. It infuses the grains with protein and minerals, making a simple side dish much more nourishing.
- The Quick Soup: Keep a jar of high-quality bone broth in the fridge. Throw in some leftover chicken, a handful of spinach, and some pre-cooked noodles for a 5-minute lactation-friendly lunch.
- Pairing with Lactation Treats: If you’re having a particularly long day, pair your mug of broth with one of our Emergency Brownies. You get the savory, hydrating benefits of the broth and the satisfying, milk-boosting power of our bestseller.
Traditional Wisdom vs. Modern Science
While large-scale clinical trials specifically on "bone broth and milk supply" are limited, the anecdotal evidence and historical usage are overwhelming. In many Asian cultures, the "confinement month" or zuo yuezi involves a diet heavy in warming broths, gingery soups, and protein-rich liquids. These traditions have survived for thousands of years because mothers felt the difference.
Mothers in these cultures often report feeling stronger, seeing a more stable milk supply, and experiencing less "brain fog." When we combine this traditional wisdom with modern knowledge of amino acids and hydration, it becomes clear that bone broth is a valuable tool in the lactation toolbox.
A Balanced Approach to Increasing Supply
While bone broth is a fantastic addition to your diet, it is important to remember that it is just one piece of the puzzle. If you are struggling with a low supply, we always recommend a holistic approach:
- Check the Latch: If the baby isn't removing milk effectively, your body won't get the signal to make more. If you're concerned, consider booking one of our virtual lactation consultations.
- Nurse Frequently: Aim for at least 8 to 12 sessions in a 24-hour period.
- Manage Stress: High cortisol levels can inhibit the "let-down" reflex. A warm bowl of soup and a few minutes of deep breathing can do wonders.
- Use Targeted Supplements: Sometimes your body needs an extra nudge. Supplements like Pumping Queen™ or Dairy Duchess™ use specific herbs to support the hormonal pathways of milk production.
"Moms deserve support, not judgment or pressure. Whether you are exclusively breastfeeding, pumping, or supplementing, your worth as a parent is not measured in ounces. But if your goal is to increase your supply, we are here to provide the tools to help you get there."
Making Your Own vs. Buying Bone Broth
You don’t have to be a chef to benefit from bone broth.
Homemade
If you have a slow cooker or a pressure cooker, making your own is quite simple. Use high-quality bones (grass-fed beef or organic chicken is ideal), add some carrots, celery, and onions, a splash of apple cider vinegar, and cover with water. Let it simmer on low for 12-24 hours. The vinegar is key because it helps pull the calcium and magnesium out of the bones.
Store-Bought
If making it yourself feels like too much (and we totally get that!), look for "Bone Broth" in the refrigerated or frozen section of your grocery store rather than "Stock" on the shelf. Look for brands that list a long simmer time and have a high protein count per serving. Avoid those with excessive sodium or artificial preservatives.
Beyond the Broth: Other Foods for Lactation
While bone broth is excellent, it works best as part of a varied, nutrient-dense diet. Other foods that may support your supply include:
- Oats: Rich in beta-glucans and iron.
- Dates: Some studies suggest that eating dates can significantly increase milk volume.
- Flaxseed: Provides healthy fats and phytoestrogens.
- Leafy Greens: High in calcium and phytoestrogens.
If you’re looking for an easy way to get these ingredients in, our lactation cookies and snacks are specifically formulated with these powerhouse ingredients.
Supporting the Whole Mother
At Milky Mama, founded by Krystal Duhaney, RN, BSN, IBCLC, we know that representation matters—especially for Black breastfeeding moms who have historically lacked access to culturally competent lactation support. We want every parent to feel seen and supported.
Breastfeeding is a journey, and like any journey, it has its ups and downs. Some days you will feel like a "Pumping Queen," and other days you might feel exhausted and discouraged. On those tough days, remember: you are doing something incredible. Every drop counts.
Fun fact: breastfeeding in public — covered or uncovered — is legal in all 50 states. So, whether you are sipping broth at home or nursing your baby at a park, know that you have the right to nourish your child whenever and wherever they need it.
Safety and Considerations
While bone broth is generally very safe, there are a few things to keep in mind:
- Heavy Metals: Some studies have raised concerns about lead levels in bone broth, as bones can store lead. To minimize risk, source bones from organic, grass-fed animals and don't over-rely on broth as your only source of nutrition.
- Sodium: If you have high blood pressure or are experiencing significant postpartum swelling, be mindful of the salt content in your broth.
- Histamines: Some people are sensitive to histamines, which can increase in foods that are slow-cooked for long periods. If you notice hives or digestive upset, consult your provider.
Disclaimer: This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
Conclusion
So, does bone broth increase milk supply? While it may not be a "magic potion," it is one of the most supportive, nutrient-dense foods a breastfeeding parent can consume. By providing deep hydration, essential amino acids for healing, and a wealth of minerals, bone broth helps create the internal environment your body needs to produce milk successfully.
It honors the tradition of "nourishing the nourisher." When you take the time to sip a warm cup of broth, you aren't just feeding your baby; you are caring for yourself. You are replenishing the stores that your baby has been drawing from, and you are giving your body the grace and fuel it deserves.
Whether you choose to make a batch in your slow cooker this weekend or reach for a convenient Lactation LeMOOnade™ to stay hydrated on the go, know that we are here to support you every step of the way. You don’t have to do this alone.
Frequently Asked Questions
1. How much bone broth should I drink per day to help my milk supply?
Most lactation experts suggest that one to two cups (8-16 ounces) per day is a great way to supplement your hydration and nutrient intake. You can drink it plain or use it as a base for meals. There is no "perfect" amount, but consistency is key to feeling the restorative benefits.
2. Can I drink bone broth if my baby has a sensitive stomach or colic?
Generally, yes. Bone broth is often very easy on the digestive system. In fact, the gut-healing properties of the gelatin in the broth may actually be beneficial. However, every baby is unique. if you notice your baby becomes fussier after you consume beef-based or chicken-based broths, you may want to discuss a possible sensitivity with your pediatrician or a lactation consultant.
3. Are there vegan alternatives to bone broth that support lactation?
While "bone" broth is animal-based by definition, you can make a "mineral-rich vegetable broth" using seaweed (like kombu), mushrooms, and dark leafy greens. While it won't have the same collagen/gelatin profile, it is excellent for hydration and minerals. You can also look into our vegan-friendly supplements like Lady Leche™ for targeted support.
4. How long does it take to see an increase in milk supply after drinking bone broth?
Because bone broth works by improving your overall hydration and nutritional status, you might not see an immediate "spike" in supply within hours. Most parents report feeling more energized within a few days, and a more stable supply often follows as the body recovers from depletion. For more immediate support, frequent milk removal remains the most effective method.
Ready to boost your breastfeeding journey?
We are here to help you feel empowered and nourished! Explore our full range of lactation treats and supplements to find the perfect match for your needs. Whether you need the extra hydration of our Drink Sampler Packs or the targeted support of our herbal blends, we’ve got your back.
Don't forget to join our community for more tips, education, and support:
- Join our village: The Official Milky Mama Lactation Support Group on Facebook
- Follow us for daily tips: Instagram
- Learn from the experts: Sign up for our Online Breastfeeding Classes.
You’ve got this, Mama. And we’ve got you!
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