The Worst Advice About Milk Supply
If you’ve ever worried about your milk supply, you’ve probably been given a flood of suggestions — from your aunt, your neighbor, your friend at church, or that one random Facebook group. Most people mean well, but let’s be real: some of the advice out there is just plain bad. And instead of helping, it can actually make you more stressed (or even lower your supply).
So, let’s call out some of the worst advice I hear all the time and talk about what’s actually true.
“Wait between feeds so your breasts can ‘fill up.’”
I know this one sounds logical… like your breasts are water balloons that need time to refill. But your body is always making milk, and the more often milk is removed, the more your body is signaled to make. Waiting too long between feeds actually slows your supply down. Nursing or pumping frequently tells your body, “Hey, keep it coming!”
“Just drink more water.”
Sure, staying hydrated is important, but you don’t need to guzzle gallons a day to make more milk. Drinking when you’re thirsty is enough. So yes, keep your favorite water bottle nearby, but give yourself permission to stop stressing about ounces in your cup. Your milk doesn’t work that way.
“Eat lactation snacks or cookies.”
I get it! When you’re exhausted and hungry, the idea that a cookie could magically boost your supply is so tempting. But here’s the truth: there isn’t a food that flips a switch and makes your body produce more milk. Those snacks might give you extra calories (which you do need right now), but so would a sandwich, some fruit, or whatever real food you actually enjoy. Eat what makes you feel good and nourished, not just what comes in a “lactation” package.
Marketing is impressive and those things are expensive. Save your money! If you’re craving a cookie and want one that is lactation friendly… I highly recommend Elisabeth & Butter’s Recipe!
“Turn your pump suction up as high as you can.”
If you’ve ever tried this, you know it’s not fun. More suction doesn’t equal more milk. In fact, cranking the pump all the way up can cause pain, swelling, and damage… which can make it harder for milk to flow. The best suction is the one that feels comfortable and helps your milk let down, not the one that seems the strongest.
“Drink a beer (or Blue Powerade) to boost supply.”
Oh, this one. Beer won’t increase your supply (actually alcohol can make letdown a little harder for your body.) And as for Blue Powerade, there’s nothing magical in it… but if it helps you stay hydrated and you love it, that’s fine! The bottom line? No drink has a secret ingredient that makes your body create more milk.
There is no supplement for milk removal!
So what does help with milk supply?
It’s not fancy, but it works:
Nursing or pumping frequently and effectively
A comfortable latch (or a well-fitting pump flange)
Enough rest, food, and hydration to keep you going
Support when you need it… because you don’t have to figure this out alone
