21 Lactation-Boosting Drinks to Increase Breast Milk Supply

Looking for helpful tips on what to drink to increase breast milk supply?

After you finish reading this article, I’m sure you start sipping herbal tea like it’s your job or blending up a delicious smoothie at least once a day.

Enjoy these delicious drinks that increase breast milk supply, and may your lactation challenges be gone fast and easy!

1. Water

Breast milk is composed of about 90% water, so staying hydrated is crucial for milk production.

Drinking enough fluids helps replace the water that is lost through breast milk production. Breastfeeding moms should aim for around 128 ounces (16 cups) of fluids per day.

Also, staying hydrated can help prevent issues like fatigue and constipation, which can indirectly impact milk supply.

2. Cow’s milk

Cow’s milk is a good source of essential nutrients like calcium, protein, and vitamins. They are really important for the breastfeeding mom’s health and for milk production.

Cow’s milk is a widely available and familiar beverage. So, it’s an easy choice for breastfeeding moms looking to incorporate more drinks into their diet.

3. Lactation smoothies

The primary purpose of lactation smoothies is to help increase and maintain a healthy breast milk supply for breastfeeding mothers. They are designed as a convenient, nutritious way to support lactation.

Lactation smoothies typically contain a combination of ingredients like oats, flax seeds, brewer’s yeast, nuts, fruits, leafy greens, dairy or non-dairy milks, and natural sweeteners.

Recipe #1: Berry Lactation Boost Smoothie

4. Green smoothies

The green smoothie recipes include a variety of nutrient-rich ingredients like spinach, kale, fruits, and healthy fats. These provide essential vitamins, minerals, and antioxidants that support the mother’s overall health and milk production.

Certain ingredients in the smoothies, such as oats and brewer’s yeast, are known galactagogues – substances that can help stimulate and increase breast milk supply.

The smoothies contain hydrating ingredients like water, milk, or coconut water, which can help keep the mother well-hydrated, an important factor for maintaining a healthy milk supply.

Green smoothies can help curb sugar cravings, which is a common challenge for breastfeeding moms.

Recipe #2: Nourishing Green Lactation Smoothie

5. Lactation teas & coffee

Lactation teas typically contain a blend of herbs and botanicals that are known to have milk-boosting power, such as fenugreek, blessed thistle, fennel, nettle, ginger, and moringa.

Mother’s Milk Tea

Earth Mama Milkmaid Tea

Milksta Boobie Latte Lactation Coffee

6. fenugreek tea

You may consume fenugreek either as a tea or supplement. Several studies have proved that fenugreek helps increase breast milk production, especially in the early postpartum period.

Fenugreek tea has been traditionally used in many cultures as a galactagogue, a substance that can promote lactation.

Fenugreek tea is easy to prepare. Simply steeping 1 teaspoon of whole fenugreek seeds in a cup of boiling water for 15 minutes.

7. fennel tea

Fennel tea is considered an effective lactation-boosting drink.

Fennel contains phytoestrogens, which are plant-based compounds similar to the human estrogen hormone. These phytoestrogens are believed to help stimulate and increase breast milk production, making fennel a traditional milk-boosting beverage.

In addition to boosting milk supply, fennel tea may also help soothe the baby’s digestive system and reduce colic symptoms, as fennel is known to have gas-relieving properties.

Add 1-2 teaspoons of fennel seeds to a cup of boiling water and steep for 15 minutes.

8. nettle

Nettle leaf contains compounds that also help increase breast milk supply for breastfeeding moms.

Nettle leaf is a highly nutritious herb. It contains high levels of vitamins, minerals, and antioxidants that are important for breastfeeding moms’ health and their milk quality.

Beyond boosting milk supply, nettle tea also helps with issues like allergies, inflammation, and overall postpartum recovery.

9. Fruit juices

Fruit juices provide important vitamins and minerals that support overall health and indirectly contribute to breast milk supply. Fruit juices are highly recommended as part of a balanced diet for breastfeeding moms.

Specifically, vitamin C-rich fruit juices, such as orange juice, may aid in the absorption of iron, which is a crucial nutrient for postpartum recovery and milk production.

10. Malta drink

Malta is a traditional beverage consumed by breastfeeding mothers in some cultures, particularly in Puerto Rico, for its perceived benefits in increasing milk production.

Malta is made from malted barley, which provides a range of nutrients like B vitamins, minerals, and complex carbohydrates that can support the mother’s overall health and milk quality.

Malta contains compounds that have galactagogue effects – meaning they can help stimulate and increase breast milk production.

Malta can be consumed on its own or incorporated into recipes like the traditional Puerto Rican “Malta Punch”, making it an accessible and flexible option for breastfeeding moms.

11. Coconut water & Coconut milk

Coconut water is rich in electrolytes like potassium, magnesium, and carbohydrates. These electrolytes help the body better retain fluids, supporting overall hydration which is crucial for good milk supply.

Some research says that coconut water may have galactagogue (milk-boosting) features, though the evidence is limited.

Coconut milk is higher in fat compared to coconut water, which can help increase the caloric and nutrient density of the mother’s diet.

The fats in coconut milk may contribute to the quality and composition of breast milk, potentially supporting infant growth and weight gain.

Coconut milk can be used in lactation-boosting recipes and smoothies, providing a creamy, nutrient-dense addition.

Remember, both coconut water and milk should be consumed in moderation, as excessive intake of electrolytes or fats could potentially have negative effects.

12. Almond milk

Almond milk is a good source of vitamins and minerals that are important for lactation, such as calcium, which is vital for bone health and indirectly contributes to milk production.

Almonds are high in linoleic acid, which is one of the main components of breast milk. The linoleic acid in almonds has galactagogue (milk-boosting) power.

Almond milk contains healthy fats like omega-3 fatty acids, which can help regulate the body’s breastfeeding hormones and support milk supply.

So, don’t hesitate to add almond milk to smoothies and cereals, or enjoy it on its own. 

13. Oat milk

Low iron levels or anemia in breastfeeding mothers can cause a reduction in milk supply. Oats, including in the form of oat milk, are a good source of iron, which can help support milk production.

Beta-glucan and saponins found in oats have galactagogue (milk-boosting) components that can help increase breast milk supply.

Many breastfeeding moms report that consuming oats, either as oatmeal or oat milk, has helped increase their milk supply. This traditional use of oats as a lactation booster is cited very often.

14. Breastfeeding jungle juice

Breastfeeding Jungle Juice is a specific recipe of a drink that is designed to help boost breast milk supply in breastfeeding moms.

Ingredients:

• 1 liter of water
• 1 liter of fruit juice (apple, grape, or berry juice)
• 60 ml of Blackthorn Berry
• 1 sachet of Blackcurrant Rehidrat or Raspberry Electropac
• Optional: 8-10 drops of Rescue Remedy

The main purpose of Breastfeeding Jungle Juice is to help increase and support breast milk production in breastfeeding mothers. The ingredients are chosen for their potential milk-boosting properties.

The ingredients are mixed together in a 2-liter bottle and stored in the fridge. The recommendation is to drink the entire 2 liters within 24 hours, either by drinking a glass at each feeding or all at once.

15. Moringa tea

Moringa leaves contain compounds like phytosterols and isothiocyanates that have a galactagogue effect, meaning moringa tea can help stimulate and increase breast milk production.

Moringa is considered a highly nutritious “superfood”, rich in vitamins, minerals, and antioxidants that are important for the mother’s health and milk quality during breastfeeding.

For example, new moms in the Phillipines, Africa and other parts of the world eat malunggay (moringa) leaves and other parts of the plant both cooked and raw to replenish a mother’s nutrient stores.

Some studies suggest the benefits of moringa tea on milk supply can be seen within just 24 hours of consumption, making it a relatively fast-acting lactation booster.

16. Majka Lactation Protein Shakes

Majka Lactation Protein Shakes are a specialized supplement designed to help boost breast milk supply.

The Majka lactation protein powder contains 15 grams of organic plant-based protein per serving, derived from sources like pea, brown rice, and chia. This protein helps support the mother’s increased nutritional needs during breastfeeding.

In addition to the protein, the Majka shakes contain a comprehensive blend of vitamins, minerals, herbs, greens, and probiotics to provide a complete nutritional profile for breastfeeding mothers. This includes bioavailable forms of B vitamins, calcium, iodine, and galactagogue herbs.

Key ingredients like organic fenugreek, turmeric, and ginger are included for their milk-boosting qualities.

17. Bone broth

Bone broth is a nutrient-rich liquid made by simmering animal bones, connective tissue, and sometimes vegetables, herbs, and spices in water for an extended period of time, typically 12-24 hours or more.

Bone broth is rich in protein, collagen, gelatin, and various vitamins and minerals like calcium, magnesium, phosphorus, and potassium. It also contains amino acids like glycine and glutamine.

Bone broth can be consumed on its own as a warm, savory drink. It can also be used as a base for soups, stews, and sauces to add flavor and nutrition.

Bone broth has been a traditional food in many cultures for centuries, and its popularity has seen a resurgence in recent years, especially in the paleo and keto diet communities.

Nutrient density, hydrating properties, gut-healing abilities of bone broth make it a beneficial beverage for breastfeeding moms to support their lactation and overall postpartum health.

18. Mushroom drinks

Certain types of mushrooms, such as reishi, shiitake, maitake, shimeji, and oyster mushrooms, contain compounds like beta-glucans that may have galactagogue (milk-boosting) properties. This suggests mushroom drinks could help increase breast milk supply.

Mushrooms are a valuable source of vitamin D, which is crucial for maintaining calcium levels and bone health during the breastfeeding period.

Recipe #3: Creamy Mushroom Lactation Boost Smoothie

19. Red date tea

Red date tea is a very popular drink in Chinese culture for new mothers, who often consume it throughout the day instead of regular water during the confinement period.

Dates, including in the form of red date tea, have galactagogue (milk-boosting) properties that can help increase breast milk supply, especially in the early postpartum weeks.

Beyond boosting lactation, red date tea can also help boost the mother’s immune system, replenish blood, strengthen the stomach and spleen, and improve sleep.

20. ginger water

To make a lactation-boosting ginger water boil fresh ginger root in water and then drink the ginger-infused water. The recommended dosage is 1-2 slices of raw ginger root steeped in a cup of hot water.

21. soup

Soups can be highly nutritious, as they allow you to pack in a variety of nutrient-dense ingredients like vegetables, herbs, spices, and healthy proteins or fats. This provides breastfeeding moms with the essential vitamins, minerals, and other nutrients they need.

Soups are easy to prepare in large batches and can be frozen for quick, nourishing meals – an important consideration for busy breastfeeding mothers. They can also be customized with a variety of lactogenic ingredients.

Soups can be very filling and low in calories, making them a great option for breastfeeding moms who are trying to lose weight while still maintaining a healthy milk supply.

You may also want to check out these milk-boosting foods.

how long does it take for lactation-boosting drinks to work?

It typically takes 6-12 hours for the effects of lactation boosting drinks to be noticeable in terms of increased milk supply.

This means that if you need your milk supply to be higher at a certain time, you should plan to consume the lactation drinks several hours in advance.

It’s recommended to choose 1-2 lactation boosting drinks per day, in addition to drinking plenty of water, to help keep you hydrated and provide the nutrients needed to produce more breast milk.

are there any lactation boosting drinks that are not safe for breastfeeding moms?

There are a few lactation-boosting drinks that may not be safe for breastfeeding moms:

1. Drinks containing alcohol.
2. Drinks with high amounts of added sugars or artificial sweeteners can cause blood sugar spikes and crashes, which is undesirable for breastfeeding mothers.
3. Herbal teas or supplements that are not safe during pregnancy or breastfeeding. Pregnant women should consult a doctor before taking certain herbal lactation supplements, as some, like fenugreek, may not be safe during pregnancy.

You may also be interested to read about foods to avoid while breastfeeding.

Last Updated on July 8, 2024 by Tania Nizova | Published: April 20, 2024