5 Things That Won’t Increase Your Milk Supply (and What Actually Works)
As a breastfeeding mom, you’ve probably heard all kinds of advice about how to boost your milk supply. While many suggestions come from a good place, not all of them are based on evidence—and some can even leave you feeling frustrated when they don’t work. Let’s bust a few common myths so you can focus on what really helps you and your baby thrive.
Lactation Cookies
Let’s be real: Who doesn’t love a good cookie? While lactation cookies can be a yummy snack, most don’t contain enough of the active ingredients (like galactagogues) needed to make a measurable difference in your milk supply. They’re great for an energy boost, but if your supply is low, the answer likely lies elsewhere.
Here’s our FAVORITE Elisabeth & Butter Lactation Cookie recipe if you want to make some just for yummy fun!
Drinking More Water
Staying hydrated is important for overall health, but drinking gallons of water won’t increase your milk supply. Your body is incredibly efficient and will take the water it needs to make milk, even if you’re only drinking to thirst. Overhydration can even dilute essential electrolytes, leaving you feeling sluggish.
Magical Foods
Oatmeal, coconut water, almonds… these foods are often touted as “milk makers,” but there’s no one magic food that will suddenly increase your supply. While eating a nutritious diet is essential for your energy levels and overall well-being, breastfeeding is all about supply and demand—not specific snacks or drinks.
Herbs Without Guidance
Fenugreek, blessed thistle, and other herbs are frequently recommended for boosting supply, but they don’t work for everyone. In fact, some herbs can have the opposite effect or cause unpleasant side effects. Before adding any supplements to your routine, it’s always best to consult a lactation consultant or healthcare provider to ensure they’re safe and appropriate for you.
Waiting for Your Breasts to ‘Fill Up’
It’s a common misconception that waiting longer between feeds gives your breasts time to fill with more milk. In reality, breastfeeding works on a supply-and-demand system. The more frequently and effectively milk is removed, the more your body is signaled to produce. Waiting too long can actually decrease your supply over time.
So what DOES work?
If you’re looking to increase your milk supply, the most effective strategies are:
Frequent and Effective Milk Removal: Nurse or pump more often to stimulate your body to make more milk.
Ensuring a Good Latch: A deep, effective latch helps your baby remove milk efficiently, which signals your body to produce more.
Seeking Support: If you’re feeling stuck, reach out to a lactation consultant for guidance tailored to your situation.
When to Seek Help
Breastfeeding can feel overwhelming at times, but you don’t have to navigate it alone. If you’re facing challenges, it’s best to address them early rather than hoping they improve on their own. The right support can make all the difference for both you and your baby.
