What to Drink After Giving Birth for Healthy Skin: 9 Options

Pregnancy and the months after giving birth can bring big changes to your skin. Dryness, dark patches, breakouts, and stretch marks are all common. It’s natural to wonder whether what you eat and drink can help.

While no drink can erase melasma or stretch marks, staying well hydrated and eating a nutrient-rich diet support healthy skin from the inside out, especially while you’re recovering from birth and breastfeeding. Below, we explain common postpartum skin changes, nine drinks that can be part of a healthy routine, and what to know about supplements.

Common Skin Changes After Giving Birth

Hormones shift dramatically during pregnancy and after delivery. Add in sleepless nights, stress, and the demands of caring for a newborn, and your skin may look and feel different than usual. Common changes include:

Dry, Dull Skin

Breastfeeding increases your body’s need for fluids, and it’s easy to forget to drink enough when you’re busy with a newborn. Not getting enough fluids, combined with lack of sleep and stress, can leave skin looking dry and tired.

Melasma and Dark Spots

Melasma causes brown or gray-brown patches, usually on the cheeks, forehead, nose, and upper lip. It’s triggered by the high levels of estrogen and progesterone during pregnancy, combined with sun exposure. Melasma often fades gradually in the months after delivery as hormone levels return to normal, though it can last longer for some women. Daily sunscreen is the most important step for helping it fade. For more, see our guide to evening out skin tone during and after pregnancy.

Acne

Postpartum breakouts are common. After delivery, estrogen and progesterone levels drop sharply, and these hormonal swings, along with stress and lack of sleep, can trigger acne. Women who had acne before pregnancy are more likely to have breakouts after giving birth.

Stretch Marks

Stretch marks usually appear during pregnancy, especially in the third trimester, as the skin stretches quickly to accommodate your growing baby. Genetics play a big role in who gets them. They often start out pink, red, or purple and gradually fade to a lighter, silvery color over time.

1. Water

Water is the most important drink for your overall health, and that includes your skin. Water makes up about 60% of your body weight, and staying hydrated helps your skin stay supple and helps your body heal after birth.

If you’re breastfeeding, your fluid needs go up. Rather than counting glasses exactly, a simple approach is to drink to thirst and keep a glass of water nearby every time you nurse. Many breastfeeding women need around 13 cups (about 3 liters) of fluids a day from all beverages. Pale yellow urine is a good sign you’re getting enough.

It’s a common belief that drinking extra water increases breast milk supply. Research doesn’t support this. Drinking more than you need won’t boost your supply, although severe dehydration can affect it. Simply aim to stay comfortably hydrated.

2. Green Tea

Green tea contains antioxidants called catechins, especially EGCG. Research suggests these compounds have anti-inflammatory and antioxidant effects, and some studies suggest they may offer modest protection against sun damage. However, green tea is not a substitute for sunscreen.

Green tea does contain caffeine, usually about 30 to 50 milligrams per 8-ounce cup. If you’re breastfeeding, experts generally consider up to about 300 milligrams of caffeine a day from all sources to be safe. That’s roughly 2 to 3 cups of coffee. Count green tea toward that total, and cut back if your baby seems fussy or has trouble sleeping. Avoid drinking it close to bedtime if it affects your own sleep.

How to brew green tea:

1. Heat water until it’s just below boiling, about 175°F (80°C). Boiling water can make green tea taste bitter.
2. Use about 1 teaspoon of loose green tea leaves (or 1 tea bag) per 8-ounce cup.
3. Steep for 2 to 3 minutes, then remove the leaves or tea bag.
4. Enjoy plain or with a little honey or lemon.

Juices for Healthy Postpartum Skin

Fresh juices can be a tasty way to get extra vitamins. Keep in mind that whole fruits and vegetables are usually the better choice, since juicing removes most of the fiber and concentrates the natural sugar. Fiber is especially helpful after birth, when constipation is common. If you drink juice, keep portions to about 4 to 8 ounces, and enjoy it alongside a meal. Rinse produce under running water before using it.

3. Carrot Juice

Carrots are rich in beta-carotene, which your body converts into vitamin A. Vitamin A plays an important role in keeping skin healthy and supporting normal skin cell turnover.

How to make it:

1. Scrub 2 to 3 carrots well. You can leave the peel on.
2. Cut them into pieces that fit your juicer.
3. Juice the carrots and enjoy right away.

4. Orange Juice

Oranges are an excellent source of vitamin C, which your body needs to make collagen, the protein that keeps skin firm and helps wounds heal. Vitamin C also acts as an antioxidant. Other fruits, such as guava, kiwi, and strawberries, are also great sources.

How to make it:

1. Wash 2 to 3 oranges.
2. Cut them in half crosswise.
3. Squeeze the juice using a citrus juicer or reamer, and enjoy right away.

5. Tomato Juice

Tomatoes contain vitamin C and lycopene, an antioxidant. Some research suggests that eating lycopene-rich foods regularly may provide a small amount of protection against sun damage, but it’s no replacement for sunscreen.

How to make it:

1. Rinse 2 ripe tomatoes under running water.
2. Cut them into pieces and blend until smooth.
3. Strain if you prefer a thinner juice, and enjoy right away. Add a pinch of salt or pepper if you like.

6. Watermelon Juice

Watermelon is more than 90% water, so it’s a refreshing way to stay hydrated. It also provides vitamin C and lycopene.

How to make it:

1. Cut about 2 cups of watermelon flesh into chunks and remove the seeds.
2. Blend until smooth. There’s no need to add water.
3. Strain if you like and enjoy right away.

7. Pineapple Juice

Pineapple is an excellent source of vitamin C. You may have heard that pineapple helps the uterus contract and clears postpartum bleeding faster, but there’s no scientific evidence for this. Pineapple is safe to enjoy after giving birth and while breastfeeding. Learn more in our article on eating pineapple after giving birth.

How to make it:

1. Cut the peel and eyes off a ripe pineapple, and remove the tough core.
2. Cut the fruit into chunks and run them through a juicer, or blend and strain.
3. Enjoy right away.

8. Pomegranate Juice

Pomegranates are rich in polyphenols, plant compounds with strong antioxidant effects. They also provide vitamin C and some vitamin K.

How to make it:

1. Cut a pomegranate open and remove the seeds (arils).
2. Blend the seeds briefly, then strain through a fine-mesh sieve to remove the pulp.
3. Enjoy right away, or mix with a little sparkling water for a lighter drink.

9. Mixed Berry Smoothie

Berries are packed with antioxidants, vitamin C, and fiber. Blending them into a smoothie rather than straining keeps all the fiber.

Ingredients:

• 1 cup blueberries
• 1 cup strawberries, hulled
• 1/2 cup raspberries
• 1/2 cup blackberries
• 1 cup cold water, milk, or plain yogurt
• 1 to 2 teaspoons honey (optional)
• Ice cubes (optional)

Instructions:

1. Rinse the berries under cold running water and remove the strawberry stems.
2. Add the berries, liquid or yogurt, and honey (if using) to a blender.
3. Blend until smooth. Strain if you prefer a thinner juice.
4. Serve right away, over ice if you like.

What About Supplements for Postpartum Skin?

For most women, a balanced diet provides the nutrients needed for healthy skin. If you’re breastfeeding, the American College of Obstetricians and Gynecologists recommends continuing to take a prenatal vitamin. Talk with your doctor before adding any other supplements, especially while breastfeeding, since some haven’t been well studied in nursing mothers.

Vitamin C

Vitamin C is essential for making collagen and acts as an antioxidant. Breastfeeding women need about 120 milligrams a day, which most people can get from food. One orange and a cup of strawberries or pineapple can easily cover it. Supplements are usually only needed if your diet falls short.

Vitamin E

Vitamin E is an antioxidant that helps protect cells from damage. However, there’s no good evidence that vitamin E supplements fade dark spots or stretch marks, and high doses can increase the risk of bleeding. Food sources such as nuts, seeds, and vegetable oils are the best way to get it.

Collagen

Collagen is the main structural protein in your skin. Several reviews of clinical trials have found that hydrolyzed collagen supplements taken for about 8 to 12 weeks may modestly improve skin hydration and elasticity. However, many studies were small or industry-funded, more research is needed, and there’s little research on collagen supplements in breastfeeding women. If you’re interested in trying one, check with your doctor first.

Your body also makes its own collagen when you eat enough protein and vitamin C. Foods like eggs, fish, poultry, beans, and dairy provide the amino acids your body needs.

For more on how nutrition affects your skin, see our guide to nutrients for radiant skin.

Other Tips for Healthy Postpartum Skin

• Wear sunscreen every day. It’s the most effective way to help melasma and dark spots fade and keep them from getting darker.
• Use a gentle, fragrance-free moisturizer to help with dryness and keep your skin barrier healthy.
• Check with your doctor about skincare ingredients if you’re breastfeeding. Some acne and lightening treatments, such as certain retinoids and hydroquinone, may not be recommended.
• Limit alcohol and sugary drinks. If you choose to drink alcohol while breastfeeding, wait at least 2 hours per drink before nursing.
• Rest when you can. Sleep is hard to come by with a newborn, but accepting help and napping when possible can make a difference for your skin and overall health.
• See a dermatologist if acne, melasma, or other skin changes bother you or don’t improve over time.

Frequently Asked Questions

What is the best drink for skin after giving birth?

Water is the most important drink for healthy skin and overall recovery after birth. Fresh fruit and vegetable juices, smoothies, and green tea in moderation can add extra vitamins and antioxidants.

How much water should I drink while breastfeeding?

Many breastfeeding women need around 13 cups (about 3 liters) of fluids a day from all beverages. A simple approach is to drink to thirst and have a glass of water each time you nurse. Pale yellow urine is a good sign you’re well hydrated.

Does drinking more water increase breast milk supply?

No. Research shows that drinking more than you need doesn’t increase milk supply, although severe dehydration may affect it. Aim to stay comfortably hydrated.

Can I drink green tea while breastfeeding?

Yes, in moderation. Green tea contains caffeine, so count it toward the roughly 300 milligrams of caffeine a day generally considered safe while breastfeeding. Cut back if your baby seems fussy or has trouble sleeping.

Can drinks get rid of melasma or stretch marks?

No. Drinks and a healthy diet support overall skin health, but they can’t erase melasma or stretch marks. Melasma often fades on its own after delivery, especially with daily sunscreen. A dermatologist can recommend treatments if it doesn’t.

The Bottom Line

Many skin changes after pregnancy, such as melasma, acne, and dryness, are temporary and improve as your hormones settle. Staying well hydrated, eating plenty of fruits and vegetables, and enjoying drinks like green tea and fresh juices in moderation can support healthy skin while you recover. No drink or supplement can erase melasma or stretch marks, so pair good nutrition with daily sunscreen and gentle skincare, and talk with your doctor before starting any supplements while breastfeeding.

References

1. American College of Obstetricians and Gynecologists. Breastfeeding Your Baby.
2. National Library of Medicine, LactMed. Caffeine.
3. National Institutes of Health, Office of Dietary Supplements. Vitamin C: Fact Sheet for Consumers.
4. de Miranda RB, Weimer P, Rossi RC. Effects of Hydrolyzed Collagen Supplementation on Skin Aging: A Systematic Review and Meta-Analysis. International Journal of Dermatology, 2021;60(12):1449–1461.
5. Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients, 2023;15(9):2080.