What Can I Take to Increase Milk Supply?

Posted on March 03, 2026

Introduction
Understanding the "Why" Behind Your Milk Supply
What Can I Take to Increase Milk Supply? The Food Edition
Hydration: The Often Overlooked Supply Booster
Milky Mama’s Secret Sauce: Targeted Lactation Treats
Herbal Support: Exploring Lactation Supplements
Pumping Strategies to Complement What You Take
When to Call in the Pros: Lactation Support
Real-World Scenario: The Return to Work
The Role of Rest and Mental Health
Medical Disclaimer
FAQ
Conclusion

Introduction

It is 3:00 AM. The house is quiet, the glow of your phone is the only light in the room, and you are staring at a breast pump bottle that seems to have a lot more empty space than milk. If you have ever found yourself frantically searching "what can i take to increase milk supply" in the middle of the night, please know that you are not alone. We have been there, and we understand the weight of that worry. The desire to provide for your baby is one of the most powerful instincts a mother has, but when you feel like your body isn't "keeping up," it can feel incredibly overwhelming.

The good news? Most of the time, your body is doing exactly what it was designed to do. Breasts were literally created to feed human babies, and they are remarkably resilient. However, breastfeeding is a journey that doesn't always come naturally, and there are many factors—from stress and sleep deprivation to latch issues—that can impact your production. In this guide, we are going to dive deep into the science of lactation, explore the best foods and drinks to support your journey, and look at the specialized herbal support available to help you meet your goals.

Whether you are looking to boost your freezer stash or simply want to feel more confident at the breast, we are here to support you. We will cover everything from the "supply and demand" golden rule to the specific treats and supplements that have helped thousands of families in our community. Remember: every drop counts, and you’re doing an amazing job.

Understanding the "Why" Behind Your Milk Supply

Before we look at what you can take, it is helpful to understand how milk production actually works. For the first few days after birth, your body produces colostrum—liquid gold that is packed with antibodies. Around day three to five, your "true" milk comes in. From that point forward, milk production shifts from a hormonal process to a supply-and-demand process.

The Power of Supply and Demand

Think of your breasts like a factory rather than a warehouse. If the "customer" (your baby or your pump) places a large order, the factory ramps up production. If the order is small or infrequent, the factory slows down to avoid a surplus. This means that the most effective way to increase supply is to move milk frequently and effectively.

When you are wondering what you can take to increase milk supply, it is important to remember that supplements and foods work best when paired with frequent milk removal. If your baby isn't latching well or if you aren't pumping frequently enough, even the best lactation treats won't be able to do all the heavy lifting.

Signs Your Baby Is Getting Enough

Sometimes, the fear of low supply is just that—a fear. It is very common for moms to feel like their supply is dropping when it is actually just "regulating." Around 6 to 12 weeks postpartum, your breasts may stop feeling "full" or engorged. This doesn't mean the milk is gone; it just means your body has figured out exactly how much your baby needs and has stopped overproducing.

You can feel confident your baby is getting enough if:

They have at least 6 heavy wet diapers in a 24-hour period.
They are gaining weight according to their growth curve.
They seem satisfied (even if just for a little while) after a feed.
You can hear or see them swallowing during a nursing session.

What Can I Take to Increase Milk Supply? The Food Edition

Nutrition plays a vital role in your breastfeeding journey. While your body will prioritize your baby’s needs even if your diet isn't perfect, eating specific "galactagogues"—foods known to support lactation—can give your supply a gentle nudge.

Whole Grains and Oats

Oats are perhaps the most famous lactation food, and for good reason. They are rich in iron, and low iron levels are a known contributor to low milk supply. Oats also contain beta-glucan, a type of fiber that may raise the levels of prolactin (the milk-making hormone) in your blood.

When looking for what to eat, consider:

Oatmeal: A warm bowl of steel-cut or rolled oats is a classic.
Oat-based snacks: Many of our favorite lactation snacks use oats as a primary ingredient because they are both nourishing and effective.
Barley and Brown Rice: These complex carbohydrates provide the energy your body needs to manufacture milk.

Healthy Fats and Proteins

Producing milk is hard work! Your body burns approximately 500 extra calories a day just making milk. To support this, you need high-quality proteins and healthy fats.

Almonds: These are packed with protein and calcium. Many moms find that snacking on a handful of raw almonds or adding almond butter to their toast helps maintain a steady supply.
Poultry: Chicken and turkey are excellent sources of protein. Interestingly, some traditional cultures swear by chicken soup for new mothers to help with recovery and lactation.
Seeds: Flaxseeds and chia seeds provide omega-3 fatty acids, which are great for your baby’s brain development and your own heart health.

Foods to Enjoy in Moderation

While we focus on what to take to increase supply, it is also worth noting that some things might hinder it. If you are struggling with supply, you might want to temporarily limit:

Peppermint and Spearmint: In large quantities (like strong tea or many candies), these can sometimes cause a dip in supply.
Sage and Parsley: These herbs are often used by moms who are ready to wean because they can help dry up milk.
Excessive Caffeine: While a cup of coffee is usually fine, too much caffeine can dehydrate you and potentially affect your baby's sleep.

Hydration: The Often Overlooked Supply Booster

If you want to know what you can take to increase milk supply, the simplest answer is often: more water. Milk is about 87% water. If you are dehydrated, your body will prioritize your own vital functions over milk production.

We recommend aiming for at least 64 to 80 ounces of fluid a day, but don't force-feed yourself water to the point of discomfort. A good rule of thumb is to drink to thirst and keep a water bottle nearby every time you sit down to nurse or pump.

For those who find plain water boring, lactation drink mixes can be a game-changer. Our drinks are designed to provide hydration while also including ingredients that support lactation.

Pumpin Punch™: A fan favorite that tastes like a tropical vacation.
Milky Melon™: Refreshing and light, perfect for those hot afternoon nursing sessions.
Lactation LeMOOnade™: A classic flavor that makes staying hydrated feel like a treat.

If you aren't sure which flavor you'll love, our Drink Sampler is a great way to try them all.

Milky Mama’s Secret Sauce: Targeted Lactation Treats

Let’s be honest: as a new parent, you don't always have time to cook a three-course nutritious meal. Sometimes, you just need something quick, delicious, and functional. This is why we created our line of lactation treats. They are designed by an RN and IBCLC to ensure they include the right ingredients to support your milk-making goals.

The Famous Emergency Brownies

If there is one product that our community talks about the most, it is our Emergency Brownies. They are dense, fudgy, and packed with galactagogues. We often hear from moms who see a noticeable difference in their pumping output after incorporating these into their routine. They are perfect for those "emergencies" when you feel like your supply has taken a hit due to stress or a busy week.

Cookies for Every Craving

Who says you can't have cookies for breakfast? Our lactation cookies are made with oats, flaxseed, and brewer's yeast—the "triple threat" of lactation ingredients.

Oatmeal Chocolate Chip Cookies: The gold standard of lactation treats.
Salted Caramel Cookies: For when you want something a little more indulgent.
Peanut Butter Chocolate Chip Cookies: Combining protein-rich peanuts with delicious chocolate.
Fruit Sampler: If you prefer fruity flavors over chocolate, this sampler is for you.

Herbal Support: Exploring Lactation Supplements

Sometimes, diet and hydration need a little extra help from Mother Nature. Herbal supplements have been used for centuries across different cultures to support breastfeeding families. At Milky Mama, we’ve formulated several blends to address different supply concerns.

Choosing the Right Supplement

Every body is different, which is why we offer a variety of lactation supplements. What works for one person might not be the perfect fit for another, so it can be helpful to look at the specific benefits of each.

Lady Leche™: This is often a go-to for moms looking for a comprehensive blend to support overall milk volume.
Dairy Duchess™: Formulated to help support milk production and flow.
Pumping Queen™: Specifically designed with the pumping mom in mind, helping to support the "let-down" reflex and milk output.
Milk Goddess™: A potent blend for those who need a more significant boost.
Pump Hero™: Another fantastic option for those who rely heavily on their breast pump.

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.

Why We Avoid Certain Ingredients

You may notice that we do not use certain common herbs in our products. This is intentional. Our founder, Krystal Duhaney, selected ingredients based on their efficacy and safety profiles, ensuring that our community has access to high-quality support without common allergens or ingredients that can cause adverse reactions in some mothers or babies. We believe in providing options that are as gentle as they are effective.

Pumping Strategies to Complement What You Take

As we mentioned earlier, "what can i take to increase milk supply" is only half of the equation. The other half is how you move that milk. If you are struggling with supply, consider these practical, real-world strategies:

The "48-Hour Pump-athon"

If you feel like your supply has dipped, you can try a "pump-athon." For 48 hours, try to nurse or pump every 2 to 2.5 hours during the day and at least once or twice during the night. This mimics a baby going through a growth spurt and sends a loud signal to your brain that more milk is needed.

Power Pumping

Power pumping is a technique designed to mimic cluster feeding. Instead of pumping for 20 minutes straight, try this:

Pump for 20 minutes.
Rest for 10 minutes.
Pump for 10 minutes.
Rest for 10 minutes.
Pump for 10 minutes.

Doing this once a day for a few days can often help kickstart an increase in production.

Skin-to-Skin Contact

Never underestimate the power of hormones. Holding your baby skin-to-skin (often called Kangaroo Care) releases oxytocin, the "love hormone." Oxytocin is responsible for the let-down reflex, which allows the milk to flow out of the breast. Even if you aren't nursing at that exact moment, skin-to-skin contact can help keep your milk-making hormones high.

When to Call in the Pros: Lactation Support

Breastfeeding is natural, but it doesn't always come naturally. If you have tried changing your diet, increasing your hydration, and using supplements, and you are still worried about your baby's weight or your supply, it is time to seek professional help.

There is no shame in needing a little guidance. In fact, seeking help is a sign of how dedicated you are to your baby’s well-being. A Certified Lactation Consultant (IBCLC) can check your baby's latch, perform a "weighted feed" (where the baby is weighed before and after eating to see exactly how much they took in), and help you create a personalized plan.

We offer several ways to get that professional support:

Virtual Lactation Consultations: Get expert advice from the comfort of your own home, no matter where you are located.
Online Breastfeeding Classes: Our Breastfeeding 101 class is a perfect place to start if you want to build a strong foundation.
Community Support: Join The Official Milky Mama Lactation Support Group on Facebook to connect with other moms who are on the same journey.

Real-World Scenario: The Return to Work

Let’s look at a common challenge: returning to work. For many moms, this is when they first start asking what they can take to increase milk supply. You might find that your pump doesn't extract milk as efficiently as your baby does, or the stress of meetings and deadlines is causing your let-down to be slower.

In this situation, a "lactation toolkit" can be incredibly helpful. You might pack a Pumpin Punch™ in your lunch bag to stay hydrated, keep a bag of Oatmeal Cookies at your desk for a galactagogue-rich snack, and take Pumping Queen™ capsules to help maximize your output during your breaks. Pairing these with a high-quality pump and a photo or video of your baby (which can help trigger a let-down!) can make the transition much smoother.

The Role of Rest and Mental Health

We know, we know—telling a new mom to "just sleep" feels like a joke. However, exhaustion and high levels of cortisol (the stress hormone) can actively work against your milk production. Your body needs to feel safe and rested to prioritize making milk.

Sleep when you can: Even a 20-minute nap can help.
Accept help: If someone offers to fold laundry or hold the baby so you can shower, say yes!
Be kind to yourself: You are doing the work of two people. Your well-being matters just as much as your baby's. If you are struggling with postpartum depression or anxiety, please reach out to your healthcare provider, as these conditions can also impact your breastfeeding journey.

Medical Disclaimer

The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice. Breastfeeding challenges can sometimes be linked to underlying medical conditions in either the parent or the baby.

This product is not intended to diagnose, treat, cure, or prevent any disease.
Consult with your healthcare provider or a certified lactation consultant before starting any new herbal supplements, especially if you have a pre-existing medical condition, are taking prescription medications, or have allergies.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your baby's health and growth.

FAQ

1. How long does it take for lactation supplements to work?

While every body is unique, many moms report seeing a difference in their supply within 48 to 72 hours of consistent use. However, for some, it may take up to a week. It is important to continue frequent milk removal (nursing or pumping) while taking supplements to see the best results.

2. Can I take more than one Milky Mama supplement at a time?

Many of our supplements can be used together, but we always recommend starting with one to see how your body responds. If you are considering a combination, it is best to consult with one of our lactation specialists or your healthcare provider to ensure the blend is right for your specific needs.

3. Will drinking more water always increase my milk supply?

Hydration is essential for milk production, but drinking excessive amounts of water (beyond what you need to be well-hydrated) has not been shown to further increase supply. The goal is to avoid dehydration. If your urine is pale yellow and you aren't feeling thirsty, you are likely getting enough fluids.

4. Is it legal to breastfeed in public?

Yes! Fun fact: breastfeeding in public—covered or uncovered—is legal in all 50 states. You have the right to feed your baby whenever and wherever they are hungry. We believe in empowering moms to feel confident in their feeding journey, no matter where they are.

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What Can I Take to Increase Milk Supply?

Table of Contents

Introduction