How to improve your milk supply—and myths you shouldn’t believe

When it comes to motherhood and breastfeeding, you’ll find an overwhelming amount of (particularly strong) opinions online. But knowledge-seekers beware: As is the case with a lot of information you find in the crevices of the internet, many of these suggestions aren’t true.

However, when it comes to advice about boosting milk supply, there are some falsities that don’t just waste a new mother’s time—they can also have unintended, painful, and even dangerous, consequences. 

To sort fact from fiction, we talked to Sara D. Newman, an international board-certified lactation consultant (IBCLC).

Myth: Lactation cookies and teas with herbs like fenugreek can boost milk supply.

Fact: There aren’t enough of these herbs in cookies and teas to make a difference, Newman says, and in high amounts, fenugreek can cause diarrhea and may worsen asthma. "That being said, many new parents find tea and cookies to be delicious, and a little self-care can relax parents," she notes, adding that the placebo effect has been shown to help with supply.

Myth: Drinking a beer can increase your pumping output.

Fact: "While beer may be a relaxing treat at the end of a long day, any benefits from the galactagogues in beer is counteracted by the alcohol, which suppresses milk production," says Newman. Experts at the Mayo Clinic add that although breast-fed babies are not exposed to a high amount of alcohol from a single beer, a newborn eliminates alcohol from his or her body at only half the rate that an adult does, and may experience agitation and poor sleep patterns.

Myth: Doubling your pumping sessions will produce more milk.

Fact: The first step Newman attempts with a parent who needs to increase their supply is to increase pumping—but not too much. "I often tell parents to 'pump smart,'" she says, noting that more isn't always better, but that adding one more pumping session per day can help convince a body that more milk is needed.

Myth: Both breasts should produce equal amounts of milk.

Fact: “Many parents report that one side produces more milk than the other, and this makes perfect sense,” says Newman. “It’s entirely possible for one breast to have more milk ducts than the other.” Additionally, many moms prefer to hold their newborns in a specific direction, meaning that the baby may naturally feed more often from one side, resulting in higher production in that breast.

Myth: A higher vacuum setting on a pump can increase milk production.

Fact: Pumping should not hurt. "A higher vacuum setting does not necessarily equate to more output," says Newman, and the added suction could hurt your nipples. New moms are dealing with enough physical demands already—keep the pump at a comfortable setting.

Myth: You need to store huge amounts of milk in the freezer before you go back to work.

Fact: Before women go back to work, their bodies will naturally regulate the supply, so there's no need to stockpile. "Have a day or two worth of supply," says Newman. "You should be pumping enough milk today to feed the baby tomorrow, and a good lactation consultant will work with new parents before they go back to work in order to help come up with an ideal schedule.”