The Worst Advice About Milk Supply (And What Actually Works)
If you're worried about your milk supply, you've probably heard all kinds of advice from friends, family, and the internet.
Unfortunately, some of the most common milk supply tips are either outdated, oversimplified, or completely unsupported by how lactation actually works.
As a Registered Nurse and International Board Certified Lactation Consultant (IBCLC)… here are five pieces of milk supply advice I'd skip, and what to focus on instead.
1. "Wait until your breasts fill up"
This is one of the most common myths about breastfeeding and milk production.
Many mothers are told they should wait several hours between feeds or pumping sessions so their breasts can "fill back up." Makes sense, right? It takes time for milk to be made…
The reality? Milk is being produced continuously and it always available.
In fact, frequent milk removal is one of the strongest signals your body receives to make more milk. The fuller your breasts remain for extended periods, the more your body receives the message to slow production.
This means in one moment it may feel like waiting longer between feeds means you have more milk available for your baby, but overtime you are potentially decreasing your milk supply.
If your goal is to increase milk supply, focus on effective and frequent milk removal rather than waiting to feel full.
2. "Just drink more water"
Hydration matters, but drinking excessive amounts of water won't magically increase breast milk production.
Most breastfeeding mothers simply need to drink according to thirst and maintain normal hydration.
If you're already well hydrated, forcing yourself to drink gallons of water is unlikely to boost supply. In some cases, over-hydration may even leave you feeling worse without providing any benefit to milk production.
Instead, focus on eating enough calories, getting rest when possible, and ensuring milk is being removed effectively.
3. "Eat lactation cookies and xyz snacks"
Lactation cookies are popular, and they can be delicious, but they're not a guaranteed solution for low milk supply.
Many products marketed as "milk-boosting" foods have limited evidence behind them.
The truth is that no cookie, brownie, tea, or supplement can make up for ineffective milk removal, poor latch, infrequent feeding, or an underlying breastfeeding issue.
If you enjoy lactation snacks, that's perfectly fine. Just remember they're not a substitute for addressing the root cause of low milk supply.
4. "Drink Beer or Blue Powerade, Dr. Pepper, etc."
You've probably heard that beer increases milk supply.
This myth has been around for generations. And yes, while some ingredients found in beer have been studied for their potential positive effects on lactation (like yeast), alcohol itself does not increase milk production. In fact, alcohol may temporarily interfere with milk letdown.
Blue sports drinks and Dr. Pepper have also become another internet favorite, but there's no evidence that a either boosts breast milk production.
If you enjoy a random drink, that's okay. Just don't expect it to fix a true supply issue🤪
5. "Use the Highest Pump Suction Possible"
Many mothers assume that stronger suction equals more milk, understandably… but, not necessarily.
A breast pump should be effective, but it should not be painful.
Using suction levels that are too high can lead to nipple trauma, swelling, and discomfort. When pumping becomes painful, milk removal can actually become less effective.
The goal is to find the highest comfortable setting that allows milk to flow well… and make sure you have the right size flanges. Comfort is key.
So What Actually Helps Increase Milk Supply?
When a mother is concerned about low milk supply, I typically start by looking at:
How often milk is being removed
Whether baby is transferring milk effectively
Pump fit and flange sizing
Pump settings and pumping technique
Baby's weight gain and feeding patterns
Maternal medical factors that may affect supply
Breast milk production works on a supply-and-demand system. In most situations, improving milk removal is far more effective than chasing supplements, drinks, or internet hacks.
When to Get Help
If your baby seems unsatisfied after feedings, isn't gaining weight appropriately, has fewer wet diapers than expected, or you're concerned about your milk production, don't wait.
Working with an IBCLC, like us, can help identify what's actually affecting your milk supply and create a plan that's personalized for you and your baby.
Because when it comes to increasing milk supply, the right information matters.
