What Can You Take to Increase Milk Supply? Tips & Support

Q: What to Avoid: The "Supply Suckers"?

While we focus on what to take to increase milk supply, it is equally important to know what might be decreasing it.

Posted on March 03, 2026

What Can You Take to Increase Milk Supply? Tips & Support

Introduction
Understanding the "Supply and Demand" Factory
What Can You Take to Increase Milk Supply? Nutritious Foods
Hydration: The Foundation of Lactation
Herbal Supplements: Targeted Support
Lifestyle Strategies: Signaling the "Factory"
Real-World Scenario: The Return-to-Work Dip
What to Avoid: The "Supply Suckers"
When to Seek Professional Help
Milky Mama Favorites for Your Journey
The Milky Mama Philosophy
Frequently Asked Questions
Conclusion

Introduction

It is 3:00 AM, and you are sitting in the quiet glow of a nursery lamp, watching your baby sleep or perhaps listening to the rhythm of your breast pump. In these quiet moments, a single question often ripples through the minds of many parents: "Am I making enough?" If you have ever stared at a half-full bottle or worried that your baby seems a little extra fussy after a feeding, please know that you are not alone. This worry is one of the most common experiences in the breastfeeding journey, but it is also one of the most manageable with the right tools and support.

The biology of breastfeeding is a beautiful, complex dance of supply and demand, yet it is perfectly normal to look for ways to give your body a little extra encouragement. Whether you are preparing to return to work, navigating a growth spurt, or simply wanting to ensure you are doing everything possible to nourish your little one, you might be wondering exactly what can you take to increase milk supply.

In this guide, we are going to take a deep, evidence-based dive into the world of lactation support. We will explore the nutritional powerhouses you can add to your plate, the herbal galactagogues that have supported families for generations, and the lifestyle shifts that signal your body to produce more. Most importantly, we want to remind you that while breastfeeding is natural, it does not always come naturally. We are here to provide the compassion and expertise you deserve. Every drop counts, and so does your peace of mind.

Understanding the "Supply and Demand" Factory

Before we talk about what to eat or drink, it is vital to understand the "why" behind milk production. Your breasts were literally created to feed human babies, and they operate much like a high-tech factory that responds to orders.

When your baby nurses or you use a breast pump, sensors in the nipple send signals to your brain to release two key hormones: oxytocin and prolactin. Prolactin is the "maker" hormone—it tells your body to produce milk. Oxytocin is the "pusher" hormone—it causes the let-down reflex, moving milk through the ducts toward the nipple.

The golden rule of lactation is simple: the more milk you remove, the more milk your body will make. If the "orders" (nursing or pumping) increase, the factory ramps up production. If the orders stop or decrease, the factory slows down. This is why things like cluster feeding—where your baby wants to nurse every hour for a period of time—are actually a brilliant biological trick to boost your supply.

What Can You Take to Increase Milk Supply? Nutritious Foods

While the mechanical removal of milk is the primary driver of supply, what you put into your body provides the raw materials for that "factory" to run efficiently. Certain foods, known as galactagogues, have been used across cultures for centuries to support lactation.

The Power of Whole Grains: Oats and Barley

If there is one food almost every lactation consultant agrees on, it is oats. Oats are a fantastic source of iron; low iron levels are a known contributor to low milk supply. Furthermore, oats contain saponins, which are plant-based compounds that may help stimulate the hormones related to milk production.

How to include them: A warm bowl of oatmeal in the morning is a classic, but you can also find them in delicious, convenient forms like our Oatmeal Chocolate Chip Cookies or Oatmeal Lactation Cookies. These are designed to be a "grab-and-go" solution for busy parents who need a snack that works as hard as they do.
Barley: Like oats, barley is rich in beta-glucan, a type of fiber that has been shown to increase prolactin levels in animal and human studies. Adding barley to soups or stews is a great way to boost your intake.

Healthy Fats and Proteins

Producing milk is an energy-intensive process. Your body burns approximately 500 extra calories a day just to create this liquid gold. To keep your energy up and ensure your milk is rich in nutrients, focus on:

Almonds and Cashews: These nuts are packed with protein and healthy fats. Many cultures recommend eating raw almonds to improve the creaminess and volume of milk.
Flaxseeds and Chia Seeds: These contain essential fatty acids (like Omega-3s) and phytoestrogens, which may support the hormonal balance needed for breastfeeding.
Lean Proteins: Chicken, turkey, and tofu provide the amino acids necessary for tissue repair and milk synthesis.

Leafy Greens and Colorful Vegetables

Do not underestimate the power of your veggies. Leafy greens like spinach, kale, and alfalfa are rich in calcium, iron, and Vitamin K. In particular, alfalfa is a traditional galactagogue that is high in protein and chlorophyll, which can help support a healthy supply.

Hydration: The Foundation of Lactation

Since breast milk is about 87% water, staying hydrated is non-negotiable. If you are dehydrated, your body will prioritize your own survival over milk production, which can cause your supply to dip.

A good rule of thumb is to drink to thirst. You might find that the moment your baby latches, you suddenly feel incredibly thirsty—that is your body’s oxytocin reflex at work!

However, plain water can get boring after the tenth glass of the day. To make hydration more enjoyable and effective, we developed specific lactation drinks that provide a "one-two punch" of hydration and herbal support.

Pumpin Punch™: This is a fan favorite for its refreshing fruit flavor and its ability to help moms reach their daily fluid goals.
Milky Melon™: A delicious way to stay hydrated while incorporating lactation-supporting ingredients.
Lactation LeMOOnade™: Perfect for those hot days when you need something crisp and functional.

If you can't decide which flavor you might like best, our Drink Sampler is a great way to find your favorite while supporting your supply.

Herbal Supplements: Targeted Support

For many families, diet and hydration are a great start, but they may need more targeted support. This is where herbal supplements come in. It is important to choose supplements that are formulated by experts who understand the nuances of lactation.

At Milky Mama, we focus on high-quality, effective herbs that avoid common allergens and controversial ingredients. For example, we do not use certain fillers or herbs that can cause digestive upset for baby.

Our Targeted Herbal Lineup

Lady Leche™: This is often a go-to for parents looking for a comprehensive herbal blend to support milk flow and volume.
Dairy Duchess™: Formulated with herbs like Goat's Rue, which is specifically known for supporting the development of mammary tissue.
Pumping Queen™: If your primary goal is to see more ounces in the bottle after a pumping session, this blend is designed for you.
Milk Goddess™: A potent blend for those who have seen a significant dip and need a more intensive boost.
Milky Maiden™: This supplement is a great all-around choice for maintaining a steady supply.
Pump Hero™: Designed to support the let-down reflex and maximize milk removal during pumping or nursing.

Important Note: These products are not intended to diagnose, treat, cure, or prevent any disease. Always consult with your healthcare provider or a certified lactation consultant before starting any new herbal supplement, especially if you have underlying health conditions or are taking other medications.

Lifestyle Strategies: Signaling the "Factory"

Even the best supplements in the world work best when paired with effective breastfeeding practices. If you are wondering what you can take to increase milk supply, don't forget that "taking" time for these strategies is just as important.

1. The 48-Hour "Pump-athon"

If you’ve noticed a dip in supply, you can try a "power pumping" or "pump-athon" weekend. This involves mimicking a baby’s growth spurt by pumping more frequently for a short period. For example, you might pump for 20 minutes, rest for 10, pump for 10, rest for 10, and pump for 10. Doing this once or twice a day for a few days can signal your body that it needs to increase production.

2. Skin-to-Skin Contact

Never underestimate the power of "Kangaroo Care." Holding your baby skin-to-skin (baby in just a diaper against your bare chest) triggers a massive release of oxytocin. This not only helps with milk let-down but also helps regulate baby’s temperature and heart rate. It is a powerful way to reconnect and boost your hormones.

3. Breast Massage and Compression

Before and during a feeding or pumping session, gently massage your breasts. This helps move the "hindmilk"—the fattier, more caloric milk—toward the nipple. Using gentle compressions while the baby is nursing or while you are pumping can ensure the breast is being emptied more effectively, which in turn tells your body to make more.

4. Check Your Pump Parts

If you are an exclusive pumper or pump frequently, your supply might not actually be low—your equipment might just be tired! Breast pump parts (like duckbill valves and backflow protectors) are made of silicone that stretches and wears out over time. If these parts aren't replaced regularly, the pump loses suction, leaving milk behind. Check your manufacturer's guidelines and ensure your flanges are the correct size for your anatomy.

Real-World Scenario: The Return-to-Work Dip

Let’s look at a common situation: Sarah is returning to work after twelve weeks. She noticed that once she started her commute and sat in meetings all day, her pumping output dropped from 4 ounces per session to 2 ounces. She felt panicked, thinking her breastfeeding journey was coming to an end.

Sarah didn't need to quit; she just needed a plan. She started incorporating Emergency Brownies into her afternoon break—not just for the lactation-supporting ingredients, but for the self-care of having a delicious treat during a stressful day. She also scheduled a virtual lactation consultation to tweak her pumping schedule. By adding a session of Pump Hero™ and practicing skin-to-skin as soon as she got home, her supply stabilized within a week.

Sarah’s story reminds us that stress is a major milk-killer. When you are stressed, your body produces adrenaline, which can inhibit oxytocin and make it harder for your milk to let down. Finding ways to relax—whether it’s a brownie, a hot shower, or a supportive conversation—is medically relevant to your supply.

What to Avoid: The "Supply Suckers"

While we focus on what to take to increase milk supply, it is equally important to know what might be decreasing it.

Decongestants and Antihistamines: Medications containing pseudoephedrine (found in many cold and allergy meds) are designed to "dry up" secretions. Unfortunately, they don't discriminate and can dry up your milk supply as well.
Excessive Caffeine: A cup or two of coffee is usually fine, but very high levels of caffeine can lead to dehydration and may make some babies irritable.
Certain Herbs in Large Amounts: While a little sage or peppermint in your dinner is fine, consuming large therapeutic doses (like in strong teas or essential oils) can sometimes decrease supply.
Stress and Exhaustion: We know telling a new parent to "just sleep" is easier said than done. However, try to "sleep when the baby sleeps" at least once a day, and don't be afraid to ask for help with laundry or dishes so you can focus on nursing and resting.

When to Seek Professional Help

Sometimes, a low supply isn't about what you are eating or drinking; it’s about how the baby is removing the milk. If your baby has a tongue tie, a poor latch, or if you have an underlying medical condition like PCOS or thyroid issues, you may need professional intervention.

We believe that every family deserves access to expert care without judgment. If you are struggling, please consider our online breastfeeding classes or booking a virtual lactation consultation. Our IBCLCs can look at your specific situation and provide a tailored plan that works for your life.

Remember, breastfeeding is a journey, not a destination. Whether you breastfeed for two weeks, two months, or two years, the bond you are building is what matters most.

Milky Mama Favorites for Your Journey

If you are ready to start adding supportive elements to your routine, here is a quick guide to some of our most loved products:

For the Sweet Tooth: Our Lactation Treats Collection features everything from Salted Caramel Cookies to our famous Emergency Brownies.
For the Fruit Lover: Try the Fruit Sampler for a variety of refreshing cookie flavors.
For the Peanut Butter Addict: You can't go wrong with Peanut Butter Chocolate Chip.
For the Supplement-Focused: Check out the full Lactation Supplements Collection to find the right herbal match for your needs.

The Milky Mama Philosophy

We started Milky Mama because our founder, Krystal Duhaney (an RN, BSN, and IBCLC), saw a gap in the support available for breastfeeding families—especially for Black moms and families of color who often face higher hurdles in their breastfeeding journeys.

We believe that representation matters. We believe that you deserve to see yourself reflected in the stories and support you receive. We also believe that you are doing an amazing job. Whether you are pumping in a closet at work, nursing through the night, or supplement-feeding to ensure your baby is thriving, you are a hero.

Our mission is to empower you with the education and products you need to reach your feeding goals, whatever they may be. Breastfeeding in public—covered or uncovered—is legal in all 50 states, and we want you to feel confident and supported every time you feed your child.

Frequently Asked Questions

1. How long does it take to see an increase in milk supply after taking supplements?

While every body is different, many parents notice a difference within 48 to 72 hours of consistent use of herbal supplements or increased milk removal. It is important to remember that supplements work best when paired with frequent nursing or pumping.

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

We generally recommend starting with one supplement at a time so you can see how your body and your baby respond. However, some parents do find success in "stacking" certain products. It is always best to consult with a lactation professional or your healthcare provider to create a safe and effective plan.

3. Does a "soft" breast mean I have run out of milk?

Not at all! In the early weeks of breastfeeding, your breasts may feel very full or engorged as your body figures out how much milk to make. Around 6 to 12 weeks, your supply usually "regulates," and your breasts may feel softer. This doesn't mean you are empty; it just means your body has become more efficient at making milk on demand.

4. Are lactation cookies safe for my partner or older children to eat?

Yes! Lactation treats like our Oatmeal Cookies are made with wholesome, food-based ingredients like oats, flax, and brewer's yeast. They are perfectly safe (and delicious) for anyone to eat, though they won't cause someone who isn't lactating to start producing milk!

Conclusion

Navigating the ups and downs of milk supply can feel like an emotional rollercoaster, but you do not have to ride it alone. By focusing on the fundamentals of supply and demand, nourishing your body with galactagogue-rich foods, and utilizing targeted herbal support, you can find a rhythm that works for you and your baby.

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What Can You Take to Increase Milk Supply? Tips & Support

Table of Contents

Introduction

Understanding the "Supply and Demand" Factory

What Can You Take to Increase Milk Supply? Nutritious Foods