When you breastfeed, it’s natural to worry about whether you’re producing enough milk—after all, you can’t actually see how much your baby is getting. In one survey, more than 57% of nursing women reported turning to supplements, teas, or certain foods in hopes of boosting their supply. But do these so-called galactagogues actually work?

Despite their popularity, there isn’t enough scientific evidence to recommend their use. In one randomized controlled trial, nursing women ate lactation cookies containing oatmeal, yeast, fenugreek, and flaxseed meal every day for a month. The study found no effect on their milk production or their breastfeeding confidence.

A handful of small studies have also explored the impact of lactation teas on breastfeeding. The results were mixed—and only one study considered safety and side effects. 

Given the questions about galactagogues’ effectiveness, our lactation experts suggest these science-backed ways to support healthy milk production instead:

Nurse your baby frequently, starting immediately after birth

Most women get a spike in prolactin—the hormone that stimulates milk production—soon after delivery. Every time you nurse, hand express, or pump, sensory impulses pass from your nipple to your brain to keep your prolactin levels high. This is key to establishing your milk supply. 

Keep your baby close and do as much skin-to-skin time as possible

This stimulates the release of another hormone called oxytocin, which helps the milk that your body has already created flow from your milk ducts to your baby. 

Make sure your baby has a good latch from the start

How your baby attaches to your breast determines how well they can extract milk and how much milk you’re able to produce. Learn the signs of a good latch here. 

Use hand expression to remove as much milk as possible after breastfeeding

For the first few days, you can give your baby the expressed milk in a spoon or small syringe. But don’t stress if you aren’t able to collect and feed them every drop. Hand expressing is still worth it since breastfeeding is a supply and demand system—the more you express now, the more your body will make later.

Before your baby arrives, try to watch the free, detailed demonstrations of how to hand express milk on Droplet. And if you struggle with milk production after your baby is born, consider reaching out to a lactation consultant for guidance tailored to your specific needs.

Eat more of everything—fats, protein, complex carbohydrates, fruits, and veggies

Since breastmilk is primarily composed of fats, try to eat foods with a high fat content, like avocados, nuts, seeds, meat, low-mercury fish, and full-fat dairy. For a healthy milk supply, it is important to get enough calories overall—on average, women who exclusively breastfeed need about 600 extra calories per day, which is more than you need during pregnancy.  

Drink enough liquids and keep your electolytes balanced

You’ll need about 100 ounces of liquids a day. About half to three quarters of that should be water—but water alone won’t cut it. Since your body also needs more sodium, potassium, and magnesium, you should also reach for electrolyte-rich options, like coconut water, watermelon water, bone broth, or electrolyte packets. 

As always, consult with your doctor or other medical professional to discuss any questions or concerns that come up during your pregnancy and postpartum period, including about breastfeeding, nutrition, or hydration. 

Read more about the research

Ryan, R. A., Hepworth, A. D., Lyndon, A., & Bihuniak, J. D. (2023). Use of galactagogues to increase milk production among breastfeeding mothers in the United States: a descriptive study. Journal of the Academy of Nutrition and Dietetics, 123(9), 1329-1339.

Palacios, A. M., Cardel, M. I., Parker, E., Dickinson, S., Houin, V. R., Young, B., & Allison, D. B. (2023). Effectiveness of lactation cookies on human milk production rates: a randomized controlled trial. The American Journal of Clinical Nutrition, 117(5), 1035-1042.
World Health Organization. (2009). The physiological basis of breastfeeding. Infant and Young Child Feeding: Model Chapter for Textbooks for Medical Students and Allied Health Professionals. World Health Organization, 3.