Why Milk Supply Can Dip in Winter (And What Helps)

If you’ve noticed your milk supply feeling a little lower during the winter months, you’re not imagining things — and you’re definitely not alone.

Many breastfeeding moms experience subtle (or not-so-subtle) changes in supply during winter. Shorter days, colder weather, illness, and disrupted routines can all play a role. The good news? A winter dip in milk supply is usually temporary — and there are gentle, effective ways to support your body through it.

Let’s break down why milk supply can dip in winter and, more importantly, what actually helps.

Why Milk Supply Can Dip in Winter

1. You’re Probably Less Hydrated Than You Think

When it’s cold outside, most of us naturally drink less water. We don’t feel as thirsty, and we’re not reaching for ice-cold drinks the way we do in summer.

But hydration plays a big role in breast milk production. Even mild dehydration can impact supply over time.

What helps:
Warm fluids like herbal teas, broths, warm lemon water — and keeping a water bottle nearby during feeds and pumping sessions.

2. You May Be Eating Fewer Calories

Breastfeeding requires extra energy, and winter schedules can make regular meals and snacks harder to prioritize. Busy holidays, less daylight, and staying indoors can all disrupt eating patterns.

If your body isn’t getting enough fuel, milk production can slow.

What helps:
Easy, calorie-dense snacks you can grab with one hand — especially foods made with ingredients traditionally used to support lactation, like oats and flax.

3. Illness and Seasonal Bugs Can Affect Supply

Winter colds, flu, and other seasonal illnesses are common — and being sick can temporarily impact milk supply. Dehydration, fatigue, and certain medications can all contribute.

What helps:
Rest when you can, increase fluids, and continue feeding or pumping regularly if possible. Supply often rebounds once you’re feeling better.

4. Shorter Days Can Affect Hormones

Less sunlight in winter can influence mood, energy levels, and hormones — including those involved in milk production. Feeling more tired or low can indirectly affect supply through stress and reduced feeding frequency.

What helps:
Gentle routines, daylight exposure when possible, and giving yourself grace during this slower season.

5. Changes in Feeding or Pumping Routines

Holiday travel, visitors, schedule changes, or returning to work in January can all shift how often you’re nursing or pumping. Since milk supply works on a supply-and-demand system, fewer or shorter sessions can lead to a dip.

What helps:
Consistency — even small adjustments like adding one extra pump or feed per day can make a difference.

What Helps Support Milk Supply in Winter

Focus on Consistent Nourishment

Your body needs steady fuel to make milk — especially during colder months. Instead of aiming for “perfect” meals, focus on consistency.

Many moms find it helpful to keep nourishing snacks nearby for:

• Night feeds

• Early mornings

• Long contact naps

• On-the-go days

This is where lactation-friendly snacks, like oat-based kookies with flax and brewer’s yeast, can fit easily into real life.

Prioritize Warmth and Comfort

Cold weather can increase stress on the body. Staying warm, cozy, and comfortable supports overall wellbeing — which matters for milk production too.

Think:

• Warm layers

• Cozy feeding spots

• Heating pads during pumping sessions

• Comfort foods that feel grounding

Hydration, But Make It Easy

If plain water feels unappealing in winter, switch it up:

• Warm teas

• Broth

• Warm water with lemon or honey

• Soups and stews

Hydration doesn’t have to be boring — it just has to be consistent.

Support Supply with Gentle Tools

There’s no single food or supplement that “fixes” supply overnight — and that’s okay. Many moms find success combining:

• Frequent milk removal

• Adequate calories

• Hydration

• Rest (when possible)

• Lactation-supportive foods (like Milkookies!) 

Lactation cookies can be a helpful addition when used consistently, especially during seasons when appetite and routines feel off.

Give Yourself Grace

Winter is a slower, heavier season — especially postpartum. A dip in supply does not mean you’re doing anything wrong. Your body is responding to real environmental changes.

Often, small supportive steps over time are more effective than drastic changes. If your milk supply continues to feel low or you’re feeling stressed about feeding, reaching out to a lactation consultant or healthcare provider can be incredibly helpful. Support looks different for every mama — and you don’t have to figure it out alone.

The Takeaway

A winter dip in milk supply is common, temporary, and manageable. By focusing on hydration, nourishment, consistency, and comfort, many moms are able to support their supply through the colder months.

Above all, remember this: you’re doing an amazing job, even when winter makes everything feel a little harder.