No single drink has been proven to significantly boost breast milk production. The most important thing you can do is stay well hydrated, since your body needs extra fluid to make milk. Beyond that, a few traditional beverages like barley water, oat milk, and herbal teas have some biological plausibility behind them, even if the clinical evidence remains thin. Here’s what’s worth trying and what to skip.
Hydration Matters, but More Water Won’t Mean More Milk
Lactating women need roughly 16 cups of fluid per day, which includes water from food and other beverages. That’s noticeably more than the general recommendation for non-lactating adults, because your body uses extra water to produce milk. Falling short of that amount can leave you dehydrated, fatigued, and feeling like your supply has dropped.
That said, drinking beyond what your body needs won’t increase your output. A study tracking lactating women across a wide range of daily fluid intakes (about 1.2 to 4 liters) found no significant relationship between total fluid intake and breast milk volume. Your body defends milk production across that entire range, meaning it prioritizes milk-making even when you’re slightly under-hydrated. The practical takeaway: drink enough to satisfy your thirst and keep your urine pale yellow, but don’t force extra glasses expecting a supply boost.
Barley Water
Barley is one of the more interesting options because it contains beta-glucan, a type of complex sugar found in the cell walls of the grain. Beta-glucan appears to stimulate the release of prolactin, the primary hormone that signals your breasts to produce milk. This is the same reason barley-based beer has traditionally been recommended in some cultures for nursing mothers (more on beer below).
To make barley water at home, rinse half a cup of pearl barley and simmer it in four cups of water for 20 to 30 minutes. Strain the liquid, then add a squeeze of lemon and a small amount of honey or maple syrup to taste. You can drink it warm or cold. It’s inexpensive, safe, and easy to batch-prepare for the week. Even if the prolactin effect turns out to be modest, you’re still adding hydration with minimal downsides.
Oat Milk and Oat-Based Drinks
Oats contain beta-glucan just like barley, which is why oatmeal and oat milk show up so often in breastfeeding communities. While there are no clinical trials specifically testing oat milk’s effect on lactation, the biological logic tracks: the same compound linked to prolactin secretion in barley is present in oats. A glass of oat milk, a bowl of oatmeal, or a smoothie blended with rolled oats all deliver beta-glucan along with extra calories and fluid, both of which your body needs while nursing.
Lactation Teas
Lactation teas typically contain some combination of fenugreek, blessed thistle, fennel, and milk thistle. These herbs have been used for centuries across many cultures to support milk production, and the anecdotal reports are widespread. The scientific picture, though, is much less clear.
The Academy of Breastfeeding Medicine reviewed the available research and concluded it cannot recommend any specific herbal galactagogue. The studies that exist tend to be small, lack proper controls, and don’t account for other breastfeeding support the mothers received. The organization noted that the placebo effect may explain much of the widespread anecdotal success. That doesn’t mean these teas do nothing for every person, but it does mean the evidence isn’t strong enough to make confident claims.
Fenugreek deserves specific attention because it’s the most common ingredient in commercial lactation teas. It is not risk-free. Known side effects include lowered blood sugar, uterine contractions, gastrointestinal distress, and diarrhea. It also gives your sweat and urine a strong maple syrup scent, which can transfer to your baby. Because supplements aren’t regulated by the FDA, there’s no standardized dose, and products can vary widely in potency or contain contaminants. If you want to try a lactation tea, start with a small amount and pay attention to how both you and your baby respond.
Coconut Water and Electrolyte Drinks
Coconut water is a popular choice among breastfeeding parents because it’s hydrating and provides potassium, sodium, and natural sugars without the artificial ingredients found in many sports drinks. There’s no direct evidence it increases milk supply beyond its contribution to your overall fluid intake, but if it helps you drink more throughout the day, that’s a win. The same goes for low-sugar electrolyte drinks. They can be especially helpful if you’re recovering from birth, dealing with summer heat, or simply finding it hard to drink enough plain water.
What About Beer?
The idea that beer helps with milk supply has a kernel of truth buried under a significant problem. The barley component of beer, even nonalcoholic beer, can increase prolactin secretion. Hops also appear to have a stimulating effect. But alcohol itself works against you. More than moderate consumption interferes with the let-down reflex, the mechanism that actually releases milk from your breast. Over time, excessive alcohol intake can shorten breastfeeding duration by reducing overall production.
If you’re drawn to beer for its barley content, nonalcoholic beer gives you the potential benefit without the hormonal disruption. Barley water does the same thing even more simply. Regular beer is not a lactation strategy.
Caffeine: How Much Is Safe
Coffee and tea are fine while breastfeeding, but caffeine does pass into breast milk in small amounts. The CDC considers up to about 300 milligrams per day to be a low-to-moderate intake, which works out to roughly two to three cups of coffee. Staying within that range is unlikely to affect your baby’s sleep or behavior. Keep in mind that caffeine is also a mild diuretic, so if coffee is your main source of fluid, you may need to supplement with water to hit your daily target.
What Actually Drives Milk Supply
The single biggest factor in milk production is demand. The more frequently and effectively milk is removed from your breasts, whether by your baby or a pump, the more your body makes. No drink can override this basic supply-and-demand loop. If you’re concerned about low supply, the most impactful steps are nursing or pumping more often, ensuring your baby has a good latch, and checking that your pump flanges fit correctly.
Drinks like barley water and oat-based beverages may offer a small hormonal nudge, and staying hydrated keeps your body functioning well enough to sustain production. But they work best as complements to frequent, effective milk removal, not as replacements for it.