What Can You Take to Increase Your Milk Supply?

Posted on February 09, 2026

Introduction
Understanding the "Why" Before the "What"
Nutritional Powerhouses for Lactation
Herbal Supplements: A Targeted Approach
The Critical Role of Hydration
Lactation Treats: Function Meets Flavor
Behavioral Strategies to Pair With Your Supplements
Common Pitfalls: What Can Decrease Your Supply?
When to Call in the Experts
Real-World Scenario: The Return-to-Work Transition
The Importance of Representation and Inclusive Support
Final Thoughts on Increasing Your Supply
Frequently Asked Questions
Join the Milky Mama Community

Introduction

It is 3:00 AM, the house is silent except for the rhythmic whoosh-cluck of your breast pump, and you find yourself squinting at the plastic flange, willing just one more drop of liquid gold to appear. If you have ever felt that wave of anxiety while looking at a half-empty bottle or worried that your baby is still hungry after a long nursing session, please take a deep breath and know this: you are not alone. At Milky Mama, we hear from thousands of parents every day who are asking the exact same question: "What can you take to increase your milk supply?"

The journey of breastfeeding and pumping is one of the most rewarding experiences a parent can have, but it is also one of the most demanding. It is a biological marathon that requires calories, hydration, and, above all, a support system that understands the nuances of lactation. While breastfeeding is natural, it doesn’t always come naturally, and there is no shame in seeking out tools and nutrients to help your body do its best work.

In this guide, we are going to dive deep into the science and soul of milk production. We will explore the nutritional foundations of a healthy supply, the specific herbal supplements that can offer a boost, and the lifestyle changes that signal your body to produce more. Whether you are returning to work and worried about your pumping output, or you are in the thick of a growth spurt and feel like your "tank" is empty, we are here to empower you with evidence-based information and compassionate support. Our goal is to move you from a place of worry to a place of confidence, because you’re doing an amazing job, and every drop counts.

Understanding the "Why" Before the "What"

Before we look at what you can take, it is essential to understand how milk production actually works. We like to remind our community that breasts were literally created to feed human babies. It is a sophisticated system of supply and demand. When a baby nurses or a pump removes milk, your body receives a hormonal signal to make more.

However, sometimes that signal gets muffled. Stress, lack of sleep, hormonal shifts, or simply not having the right nutritional building blocks can make it harder for your body to keep up with your baby’s needs. By addressing both the "demand" (how often you remove milk) and the "supply" (what you put into your body), you can create the optimal environment for lactation success.

Is Your Supply Truly Low?

Many parents worry their supply is dropping when it is actually just regulating. Around 6 to 12 weeks postpartum, your breasts may stop feeling "full" or engorged, and they might feel softer. This isn't necessarily a sign of low milk; it's a sign that your body has figured out exactly how much milk to make and is storing less in the tissue.

To determine if you really need to take something to increase your supply, look at these key indicators:

Weight Gain: Is your baby following their growth curve at pediatrician visits?
Diaper Count: Is your baby producing at least 6 to 8 wet diapers and regular bowel movements in a 24-hour period?
Active Swallowing: Can you hear or see your baby swallowing during a feeding session?
Alertness: Is your baby generally alert and meeting milestones?

If these signs are positive, your supply is likely right where it needs to be. However, if you are struggling with pump output, preparing for a return to work, or simply want to ensure your milk is as nutrient-dense as possible, incorporating lactation-supportive foods and supplements can be a wonderful way to support your journey.

Nutritional Powerhouses for Lactation

What you eat is the fuel for your milk "factory." While you don't need a "perfect" diet to breastfeed, certain foods—often called lactogenic foods or galactagogues—have been used for centuries across different cultures to support nursing parents.

The Magic of Oats

Oats are perhaps the most famous lactation food, and for good reason. They are rich in iron; since low iron levels can sometimes lead to a decrease in milk supply, keeping your levels up is vital. Oats also contain beta-glucan, a type of fiber that may raise the levels of the breastfeeding hormone prolactin.

We love seeing moms incorporate oats into their morning routine, but we also know that sitting down for a bowl of oatmeal is nearly impossible with a newborn. That’s why we’ve infused oats into our Oatmeal Chocolate Chip Cookies and Oatmeal Cookies. They offer a convenient, delicious way to get those lactogenic grains in while you’re on the go.

Healthy Fats and Proteins

Your body needs extra calories to produce milk—typically about 300 to 500 extra calories per day. But the quality of those calories matters.

Almonds and Nuts: These are high in protein and calcium, which are essential for milk quality. Keeping a bag of almonds in your diaper bag is a great way to stay fueled.
Seeds: Flaxseeds and chia seeds provide omega-3 fatty acids, which are great for baby’s brain development and help keep your milk rich.
Lean Proteins: Chicken, turkey, and legumes provide the amino acids your body needs to recover from childbirth and maintain energy for breastfeeding.

Herbal Supplements: A Targeted Approach

If you have optimized your diet and are nursing or pumping frequently but still want more support, herbal supplements are a powerful tool. At Milky Mama, we specialize in creating blends that use time-tested herbs to support specific lactation goals.

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

Choosing the Right Supplement for Your Needs

Not every breastfeeding journey is the same, which is why we don’t believe in a "one-size-fits-all" supplement. Depending on what you’re experiencing, different herbs may be more beneficial.

For General Supply Support: If you simply want to encourage your body to produce more volume, a blend like Lady Leche™ can be very effective. It’s designed to support the hormones responsible for milk production.
For Enriched Milk: Sometimes the concern isn't the amount of milk, but the richness of it. If your milk looks very thin or your baby seems hungry shortly after a feed, Dairy Duchess™ is formulated to help increase the fat content of your milk, making it more satisfying for your little one.
For the Pumping Parent: Pumping is a different skill than nursing. If you find that you aren't responding well to the pump, Pumping Queen™ or Pump Hero™ are excellent choices. These blends focus on supporting the letdown reflex and ensuring that you can empty your breasts effectively when using a machine.
For Those with Hormonal Challenges: Conditions like PCOS or thyroid issues can sometimes interfere with lactation. Supplements like Milk Goddess™ are crafted to provide comprehensive support for those navigating these extra hurdles.

The Critical Role of Hydration

You cannot pour from an empty cup—literally. Since breast milk is about 87% water, staying hydrated is non-negotiable. However, we know that drinking plain water all day can get boring, and sometimes you need a little something extra to help you actually want to drink.

Many moms reach for sugary sports drinks, but we recommend choosing options that provide hydration along with lactation-supportive ingredients. Our Lactation LeMOOnade™ is a fan favorite because it’s refreshing and functional. If you prefer fruity flavors, Pumpin Punch™ and Milky Melon™ are fantastic alternatives that make reaching your daily fluid goals much easier. If you can’t decide, our Drink Sampler allows you to try them all.

Remember, the goal is to drink to thirst. You don't need to force-feed yourself gallons of water, but your urine should be pale yellow. If it’s dark, it’s time to reach for your Milky Mama drink mixes.

Lactation Treats: Function Meets Flavor

Let's be real: as a new parent, you deserve a treat. One of the easiest ways to answer the question of what to take for your supply is to incorporate functional snacks. Lactation cookies and brownies are more than just a sweet craving; they are packed with brewers yeast, flax, and oats.

Emergency Brownies: Our Emergency Brownies are our bestseller for a reason. They are decadent, delicious, and designed for those times when you feel like you need a boost quickly.
Cookie Variety: If you like variety, you can choose from Salted Caramel Cookies, Peanut Butter Chocolate Chip, or even a Fruit Sampler.

Integrating these into your day—perhaps as a midnight pumping snack—provides the extra calories and galactagogues your body needs in a way that feels like self-care rather than a chore. You can browse our full collection of lactation snacks to find your perfect match.

Behavioral Strategies to Pair With Your Supplements

While what you "take" is important, the most effective way to increase supply is to pair your supplements and snacks with specific breastfeeding behaviors. Think of supplements as the "boost" and these behaviors as the "engine."

Power Pumping

If you are looking for a significant increase in supply, power pumping mimics a baby's cluster feeding. It sends a strong signal to your brain that more milk is needed.

The Schedule: Pump for 20 minutes, rest for 10, pump for 10, rest for 10, and pump for a final 10 minutes.
The Consistency: Doing this once a day for 3-5 days can often result in an uptick in supply. Be sure to stay hydrated with Pumpin Punch™ during these sessions!

Skin-to-Skin (Kangaroo Care)

Never underestimate the power of a snuggle. Holding your baby skin-to-skin (with them in just a diaper and you chest-bare) releases oxytocin. This is the "love hormone" that triggers your milk letdown. If you're feeling stressed or your pump output is low, try spending 20 minutes in bed with your baby skin-to-skin before your next session.

Breast Massage and Compression

While you are nursing or pumping, use your hands to gently massage your breast tissue toward the nipple. This helps move the "fatty" milk through the ducts and ensures the breast is emptied more thoroughly. The more empty the breast, the faster it works to refill.

Common Pitfalls: What Can Decrease Your Supply?

When you are working hard to increase your supply, it is just as important to know what might be working against you. Some common "supply killers" include:

Certain Medications: Antihistamines (like those for allergies) and decongestants can dry up your milk supply just as they dry up your sinuses.
Hormonal Birth Control: Some forms of birth control containing estrogen can significantly impact milk volume. If you need contraception, talk to your doctor about progestin-only options (the "mini-pill").
Peppermint and Sage: In very high medicinal quantities, these herbs have been known to decrease milk supply. A peppermint patty is fine, but be cautious with concentrated peppermint tea or essential oils.
Stress and Exhaustion: We know, we know—telling a new mom not to be stressed is like telling a fish not to be wet. But high levels of cortisol (the stress hormone) can inhibit the letdown reflex. This is why we encourage you to "sleep when the baby sleeps" whenever possible and accept help with chores.

When to Call in the Experts

If you have tried changing your diet, taking herbal supplements, and increasing your pumping frequency but still aren't seeing results, it may be time for professional guidance.

There is a myth that you should just "tough it out," but we believe that every parent deserves expert support. Krystal Duhaney founded Milky Mama because she saw a gap in accessible education for breastfeeding families. Sometimes, an underlying issue like a baby’s tongue-tie, a poorly fitting pump flange, or a hormonal imbalance needs to be addressed by a professional.

We offer virtual lactation consultations to provide personalized, one-on-one advice from the comfort of your home. Additionally, our online breastfeeding classes, such as Breastfeeding 101, are designed to give you the foundational knowledge to navigate these challenges with confidence.

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

Let's look at a common situation. Meet Sarah, a mom who has been exclusively breastfeeding for three months. She’s about to return to her office job and is terrified that she won't be able to pump enough to keep up with her baby's needs at daycare.

Instead of panicking, Sarah creates a "Supply Support Plan":

Preparation: Two weeks before returning, she starts taking Pumping Queen™ twice a day to prime her body for the pump.
Hydration: She packs a week's worth of Milky Melon™ in her work bag to ensure she stays hydrated during her shifts.
Nutrition: She brings Oatmeal Chocolate Chip Cookies for her mid-morning break, giving her a boost of lactogenic oats and a much-needed energy lift.
Education: She joins The Official Milky Mama Lactation Support Group on Facebook to connect with other working moms who can offer tips on pumping at the office.

By taking these proactive steps, Sarah feels empowered rather than overwhelmed. She knows that even if she has a "low" day at the pump, she has the tools and the community to help her get back on track.

The Importance of Representation and Inclusive Support

At Milky Mama, we are deeply committed to ensuring that all families feel seen and supported. We know that Black breastfeeding moms, in particular, often face systemic barriers to receiving quality lactation care. Representation matters, and seeing ourselves in the stories of breastfeeding success is a vital part of the journey.

Breastfeeding is for every body and every family. Whether you are nursing, pumping, or doing a combination of both, your journey is valid. We aim to provide a space that is inclusive, culturally aware, and free from judgment. We aren't here to pressure you; we are here to provide the resources you need to reach your personal feeding goals, whatever they may be.

Final Thoughts on Increasing Your Supply

Increasing your milk supply isn't just about one "magic" pill or food; it's about a holistic approach that honors your body's needs. By combining nutrient-dense foods, targeted herbal supplements, proper hydration, and frequent milk removal, you are giving your body the best possible chance to thrive.

Most importantly, please remember to be kind to yourself. Your worth as a parent is not measured in ounces. Whether you produce enough to fill a freezer or you are working hard for every drop, you are doing a phenomenal job. Your well-being matters just as much as your milk supply, so make sure to take time for your own rest and mental health.

"Breastfeeding is a beautiful journey, but it's also a learning curve for both you and your baby. Give yourselves grace, lean on your village, and remember that we are here for you every step of the way." — Krystal Duhaney, RN, BSN, IBCLC

Frequently Asked Questions

1. How quickly will I see a difference after taking a lactation supplement?

Every body is unique, so there is no "guaranteed" timeframe. However, many moms in our community report seeing a noticeable difference in their supply or the richness of their milk within 48 to 72 hours of consistent use. For others, it may take up to a week. Consistency is key!

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

Yes, many of our supplements can be used together to target different issues. For example, some moms combine Lady Leche™ for volume with Dairy Duchess™ for milk richness. If you are unsure which combination is right for you, we recommend consulting with a lactation professional or reaching out to us for guidance.

3. Will I have to take these supplements forever?

Not necessarily. Many parents use supplements to get through a specific "hump," such as a growth spurt, a period of illness, or the transition back to work. Once your supply has reached the level you desire, you can try slowly tapering off to see if your body maintains the supply through demand (nursing/pumping) alone.

4. Do I need to pump if I am already nursing my baby every two hours?

If your baby is growing well and you are happy with your supply, there is often no need to add pumping sessions. However, if you are looking to increase your supply or build a "stash" for when you are away, adding a pumping session after your first morning feed (when supply is typically highest) can be very helpful.

Join the Milky Mama Community

We would love to be a part of your breastfeeding and pumping story! If you’re looking for more tips, real-life encouragement, and a supportive community of parents who truly "get it," come find us on social media.

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What Can You Take to Increase Your Milk Supply?

Table of Contents

Introduction