8 Powerful Drinks to Help Milk Supply Naturally (#1, 4, and 6 Are Mom Favorites!)

Being a source of food for a cute tiny person can be overwhelming, especially if this source also tries to work and make a living. Whether you decide to return to work after maternity leave and need to build up a freezer stash or you think your inner milk plant needs a nudge, drinking more fluids can help you boost milk supply (since breast milk is water by 87%). So is there any difference in what to drink to increase breast milk naturally at home? Yes, there is. Not all breastfeeding drinks are equally good, and some can even be harmful, while others are just a waste of money. In this post, I will walk you through the best drinks to help milk supply (from plain water to gourmet options) and give you a list of beverages you should stay clear of while breastfeeding.

What are the signs that your milk supply needs a nudge?

If your infant gains less than normal, loses weight, makes less than six wet diapers a day, looks agitated or irritated after sucking intensely during feedings, wants to be fed more frequently, and your let-down reflex became weaker, these may be the signs your milk supply is dropping.

It is common for milk supply to fluctuate and adjust to your baby’s needs. It is a natural process. However, in some situations, for example, when a mom returns to work and needs to pump more milk in advance or she hits a dip in milk supply, a light nudge helps save lactation.

 In my post about the sudden decrease in milk supply, I explain what may cause your milk supply to drop and how you can bounce back safely and naturally.

The reasons for the decrease in milk production vary from stress and bad breastfeeding habits to improper nutrition and hydration, with hectic lifestyles being the underlying factor. Luckily, we can address all of these issues and reestablish blissful breastfeeding. Improper hydration is the easiest factor to address, and this post is about the best drinks to increase milk supply.

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Does your body need drinks to help milk supply?

Science doesn’t have adequate proof that increased fluid intake helps boost milk supply. Some trials took place, but they failed to collect reliable evidence. However, with studies or without, all moms know that fluid intake just works.   

Breast milk is produced out of body fluids, so to maintain good well-being and provide food for the infant, a breastfeeding mom has to drink for two. If a normal fluid intake is around eight cups for a woman (it can be more for athletes or if you live in a hot climate), breastfeeding requires adding some fluid on top to provide for milk production without depriving a mom’s hydration. 

This extra amount depends on the age of a baby and the amount of breast milk they can eat. Basically, up to four cups. In total, a breastfeeding mom should consume 12 cups of fluids (this amount includes food, beverages, and water). 

Optimal hydration promotes overall maternal well-being, preventing dehydration-related fatigue that may hinder the nursing process. Adequate water consumption is linked to a robust let-down reflex, facilitating the smooth flow of milk during feeding sessions.

It is important to understand that the whole process of breastfeeding is naturally baby-focused. It means that if there is a demand, there will be a supply, even at the cost of the mother’s body fluids. 

Drinks to help milk supply: how do you know you drink enough?  

Giving birth to a baby often upends a woman’s life, making her forget about her own needs and remember to drink only when the thirst sensation becomes extreme.

How do you know you drink enough while breastfeeding? Make sure you pee no less than five times a day and that your urine looks clear. 

Drinking enough fluids will be easier if you connect the intake to a certain frequent event. For example, drink a cup or two after every breastfeeding. Or one before and one after.

Do all drinks to help milk supply work in the same way?

All nutrients you consume with food and drinks become a part of your bloodstream, and from there, through breast milk, they get to your baby’s body. Your baby’s body systems are not mature enough to neutralize the effect. That is why you and your baby are better off if you consume only harmless natural drinks to increase milk supply. 

Below is the list of good and bad ideas of drinks to help milk supply while breastfeeding.

The 8 best and safest drinks to help milk supply

1. Water

When we talk about the best drinks for breastfeeding moms, plain water is the cornerstone. Tap water is not the best option, so opt for bottled water or use a quality household water filter to purify your tap or well water from contaminants.

2. Coconut water and coconut milk

Coconut water, derived from unripe coconuts, is rich in essential electrolytes (such as magnesium, potassium, and carbohydrates) helping to better retain liquid in the mom’s body. On the other hand, coconut milk has a higher fat content, promoting healthy weight gain in infants. It is a safe drink to boost milk supply and an excellent addition to smoothies and ice cream. Both products should be consumed wisely due to their fat and potassium content.

3. Rehydration electrolyte (sports) drinks

Reddit moms swear by Body Armor, Nuun, and Liquid I.V. helping them to achieve the desired milk supply.

The purpose of electrolyte drinks is to help the human body gain fluids. However, unless you have diarrhea, severe prolonged dehydration, and unless you are a marathon runner, there is no scientific evidence that electrolyte drinks work better (as drinks to increase milk supply) than plain water.

If you like the taste of electrolyte drinks and they encourage you to drink more, go for them, but choose a sugar-free option (for example, this BodyArmor zero-sugar drink). However, don’t let the advertisement fool you that you need them to boost your milk supply.

4. Lactation teas and lactation supplements

Nursing (lactation) teas are made of herbs known for their lactation-promoting properties (aka galactagogues). Legendairy Milk, Mother’s Milk, Earth Mama’s Milkmaid tea, and especially Boost Breast Milk Enhancer which contains milk thistle received good reviews from breastfeeding moms.

Other well-known breastfeeding tea drinks to help milk supply include:

• Alfalfa tea. Rich in Vitamins (C, K, and B group) and phytoestrogens, this herbal infusion provides overall nutritional support, contributing to postpartum recovery and maternal well-being.
• Goat’s Rue. Known for its hepatoprotective and pancreas-stimulating properties, this herb tea is an old-known drink to boost milk supply. However, overdoing this tea may have the opposite effect (it works as a diuretic).
• Fenugreek. This oldest-known powerful lactation herb should be used with caution because it has some side effects for both a mom and her child. Some moms mention that fenugreek drinks to help milk supply made their bodies (and milk) smell like maple syrup.
• Fennel. A popular digestive herb that helps soothe menstrual cramps and colics in babies, fennel can be used as a drink to help milk supply. However, some studies have found a possible negative impact on a baby’s nervous system.
• Brewer’s yeast. This nutritional supplement rich in essential nutrients, including B vitamins, protein, selenium, potassium, zinc, iron, magnesium, and chromium is crafted from brewer’s yeast by eliminating its bitterness. As a drink to help milk supply, it is safe to use unless you are allergic to yeast or have diabetes.

These natural drinks to increase milk supply can be a great support to postpartum breastfeeding moms. However, take into account that they only work as an additional therapy after the three basics are taken care of:

• proper hydration, 
• proper nutrition, and 
• sufficient milk removal (frequent breastfeeding).

The disadvantage of lactation teas/supplements is that if you overdo them, they may cause engorgement, and you will get a milk flood. Do not increase the dosage of these drinks to help milk supply while breastfeeding without consulting your doctor or a breastfeeding expert.

5. Vegetable juices

Vegetable juices, like beetroot and carrot juice, are powerful allies in boosting lactation. Beetroot juice, naturally sweet and rich in electrolytes and vitamins, may influence infants to develop a preference for vegetables later on. Similarly, carrot juice, with ample vitamins C and A, enhances breast milk quality. Vegetable juices as drinks to increase milk supply offer immediate nourishment and potential long-term benefits for breastfeeding moms and their little ones.

6. (Green) lactation smoothies

A fusion of fruits, water, and leafy greens like spinach, parsley, or kale, green smoothies present a nutritional powerhouse to boost milk supply. Rich in iron, vitamin C, and folate, these fully customizable beverages are a convenient and delicious way to incorporate essential nutrients and galactagogue fluids into your diet, benefiting both mother and baby. 

You can experiment with your favorite fruits (mango, banana, blueberries, papaya, or strawberry), fluids (coconut water/milk or oats milk), and textures (add avocado, peanut butter, or cream cheese for creamy or ice for slushy). You can also adjust fat and calorie content according to your needs in the postpartum period.

7. Milk

If you tolerate milk, this product can be a powerful drink to boost milk supply because of its high calcium, protein, and carb content.

There is no evidence that this drink can promote lactation directly. Still, it does it indirectly by supporting the mom’s body with high-value nutrients that help increase the fattiness of your breast milk and replenish the calcium you lose with breast milk.

8. Fruit juices

Fruit juices, rich in healthy carbs and essential vitamins, are a refreshing way to support lactation. Fruits to increase breast milk should ideally contain vitamin C to help your body better absorb iron, which is crucial for your postpartum recovery.

While moderation is key due to the high sugar and calorie content of most fruits (especially bananas), integrating one to two servings of freshly pressed or unsweetened fruit juices into your daily diet can provide a flavorful boost to your breastfeeding diet.

Bad and unsafe ideas of drinks to help milk supply

When you are a source of food for your little one, not all fluids are equally good. Some can be harmful to your baby’s well-being or even naturally reduce your milk production. Here’s the list of drinks (often labeled as “drinks to help milk supply”) that breastfeeding moms should avoid.

1. Caffeinated drinks (black/green tea, coffee, and energy drinks)

Caffeinated drinks pose potential risks for breastfeeding moms, as caffeine, being a diuretic, can lead to dehydration, impacting both maternal well-being and breast milk composition. Notably, caffeine may transfer into breast milk, increasing irritability and fussiness in babies.

To counter these effects, moms should limit daily caffeine intake, opt for decaffeinated alternatives, and be aware of hidden caffeine in chocolate, sodas, energy drinks, and medications. 

If you can’t live without coffee, limit your daily intake to one or two cups, and ensure to increase water intake to offset fluid loss.

2. Dark beer and other booze

Moms on Reddit report about the wow effect of dark beer on their milk supply. 

However, drinking alcohol during breastfeeding is not recommended, as it can negatively impact your baby’s growing brain and motor skills and potentially intoxicate them through breast milk. Alcohol’s dehydrating effects not only hinder fluid balance but also weaken your let-down reflex. That’s why beer should not be in your collection of best drinks for milk supply.

If you decide to booze, plan your breastfeeding or pumping accordingly, allowing at least 2-3 hours per standard drink before nursing to ensure alcohol clearance from your body. Pump milk in advance to feed your baby with this pumped milk while you wait for alcohol to clear from your body.

3. Sweetened beverages

Artificial sweeteners (saccharin, sucralose, cyclamate, and acesulfame-K) from sodas appear in breast milk, according to this study. It means that your baby consumes sugar and sweeteners earlier than it is recommended (sugar after one year of life, sweeteners after two), which increases their risks of developing obesity and sugar cravings in the future. Provide your baby with a healthy start by excluding sweetened beverages from your “best drinks for breastfeeding moms” list.

4. Some herbal teas (not galactagogues)

Remember the galactagogues herbs we discussed above that are known to naturally boost milk supply? Some herbs may have the opposite effect. Sage, parsley, jasmine, and peppermint, for example, can reduce the milk quantity, interfering with your let-down reflex.

FAQ: Drinks to help milk supply

1. Does drinking milk increase milk supply?

No more than any other natural drink. It does contain some water but works more as a nutrient rather than a fluid. Cow’s (or goat’s) milk is rich in protein and calcium helping to keep your body well-nourished and thus, your “milk plant” working.

2. Does drinking beer increase milk supply?

Moms on forums swear by beer helping them out with low milk supply. However, drinking alcohol is not recommended for moms who want to raise healthy and smart kids.

3. Does drinking breast milk increase milk supply?

No more than any other natural drink. Though it is counterintuitive to consume the product which production you strive to increase.

4. What is the best drink to increase milk supply?

Water. Regular pure water. It is cheap, available, and free from allergens, sugar, or artificial sweeteners. This is what our female ancestors used to drink to support their breastfeeding. And we know they breastfed their kids for much longer than most modern moms do today.

5. How much water to drink to increase milk supply?

Aim for twelve cups of water per day. If thirsty (you work out or the weather is hot), drink more. If you drink lactation teas or electrolyte drinks, decrease the amount of water accordingly.

6. How to increase breast milk in one day?

You can boost your milk supply fast by eating a healthy diet, consuming plenty of drinks to increase milk supply, and nursing your baby more frequently. The cluster pumping technique is another natural and healthy way to boost milk supply by keeping the prolactin (breastfeeding hormone) level high for longer. I have a cluster pumping guide on my blog, so make sure you check it out.

Other ways to boost milk supply and lactation confidence

If you drink plenty of fluids, but your milk production is far from desirable, and you cannot pump enough for stashing, perhaps the reason lies elsewhere. Try these tips to boost milk supply:

• Amplify the demand. After every feeding, pump the remaining milk to empty the breast. Lactation is all about supply and demand. Give your body a signal that there is a higher demand, and more milk will come. 
• Breastfeed more frequently. Nurse your baby or pump every two hours. If you keep milk in your breasts for longer, your body can interpret it as you don’t need it. If you pump, consider cluster pumping, which helps increase your prolactin level. 
• Do not skip night feedings. Since the peak of prolactin is in the second part of the night, nursing at night helps keep the milk supply steady.
• Cuddle with your baby. Skin-to-skin contact and smelling your sweet child helps release oxytocin and prolactin responsible for lactation and stimulate your infant’s feeding instincts, boosting your milk supply and strengthening your bond.
• Do not feed in a hurry. Lack of time is the worst enemy of successful breastfeeding. No best drink to help milk supply in the world can compensate for the lack of time. It is crucial to embrace the “breastfeeding lifestyle” which means spending more time with a child when they need you most. Probably you will have to give up some things to reserve this time for your baby. Just embrace it.

If you have the “lifestyle” and the drinks, but your milk supply is still insufficient, consult a doctor or a breastfeeding specialist.

We all have our secret weapons! What are your favorite lactation drinks to boost your supply? Share your recipes and tips in the comments below! We’re always learning and growing, and your experience could be invaluable to another mom.

If you loved this post on drinks to help milk supply, grab more breastfeeding inspiration:

Sudden Decrease in Milk Supply: Why It Happens And How to Bounce Back

Signs Your Milk Supply Is Dropping (Real And False) And How to Restore It

Cluster Pumping Guide: All You Need to Know to Unlock Abundant Milk Flow