Simple Ways to Increase Breast Milk Supply

Breastfeeding is a beautiful and natural way to nourish your baby, but that doesn’t mean it always comes easily. Many new moms worry about their breast milk supply, wondering if it’s enough, why it fluctuates, and how to increase it if needed.

If you’re one of those moms, you’re not alone.

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Low milk supply is one of the most common concerns among breastfeeding mothers. The good news? In many cases, milk supply can be increased with simple strategies, consistency, and a little support. In this guide, we’ll explore practical, evidence-based ways to boost your breast milk production naturally, no pressure, no guilt, just encouragement and tips that work.

Understanding Milk Supply: How It Works

Before diving into tips, it helps to understand how milk production works. The basic rule is supply and demand:
The more milk your baby removes from your breasts, the more milk your body is signalled to make.

This means frequent and effective breastfeeding (or pumping) is key to maintaining or increasing supply. Other factors like hydration, nutrition, stress, and medical conditions can also play a role.

Let’s break down simple, realistic ways to give your milk supply a healthy boost.

1. Nurse Frequently and On Demand

This is the golden rule: The more often you nurse, the more milk your body will make.

• Newborns usually need to feed every 2–3 hours, or 8–12 times in 24 hours.
• Let your baby nurse as long as they want on each breast.
• Don’t wait for your breasts to “feel full” before feeding; empty breasts signal your body to make more milk.

Try not to rely too heavily on a strict feeding schedule in the early weeks. Instead, respond to your baby’s hunger cues, which might include rooting, sucking motions, or bringing hands to their mouth.

You may also like: Why Does My Breast Milk Comes Late After Birth?

2. Offer Both Breasts at Each Feeding

While some babies are content with one breast per session, offering both can help:

• Encourage your baby to feed from the first breast until they naturally let go.
• Then offer the second breast; this gives your body the signal to make more milk on both sides.

Pro tip: Alternate which breast you start with at each feeding.

3. Practice Skin-to-Skin Contact

Holding your baby skin-to-skin (baby in a diaper, you bare-chested) helps release hormones like oxytocin, which play a big role in milk let-down and bonding.

Try doing skin-to-skin during:

• Feedings
• Naps
• Quiet cuddle time

It’s calming for both you and your baby, and it encourages more frequent feeding.

4. Use Breast Compression During Feedings

Breast compression is a gentle technique that helps your baby get more milk during a feed and can stimulate milk flow.

Here’s how:

1. Hold your breast with your thumb on top and fingers underneath.
2. Gently squeeze when your baby slows down or stops actively sucking.
3. Release when they start sucking again.

This can keep your baby feeding longer and help empty the breast more effectively, leading to more milk production.

5. Pump After Nursing Sessions

If you want to boost supply or store extra milk, try pumping for 10–15 minutes after nursing, even if your baby seems to have finished.

You can also:

• Use hands-on pumping (massaging your breasts during pumping) for better output.
• Pump in the morning, when the milk supply is naturally highest.

Don’t be discouraged if not much milk comes out at first. Remember, pumping is also about signalling your body to make more.

6. Eat Enough (and the Right Foods)

Your body needs extra calories and nutrients to produce breast milk, about 300–500 extra calories per day.

Some milk-boosting foods (also called galactagogues) include:

• Oatmeal – rich in iron and easy on digestion
• Nuts and seeds – healthy fats that support hormones
• Leafy greens – like spinach and kale
• Garlic and fenugreek – believed to increase supply in some moms
• Whole grains, legumes, and proteins

You don’t need fancy supplements, just balanced, nourishing meals and snacks throughout the day.

7. Stay Hydrated

Breast milk is about 90% water, so staying well-hydrated is essential.

Tips to stay on track:

• Keep a water bottle nearby while nursing.
• Drink a glass of water every time you feed or pump.
• Herbal teas (like fenugreek or blessed thistle) may help, too.

There’s no need to overdo it, drink to thirst, and aim for 8–12 cups of fluid per day.

8. Prioritise Sleep and Reduce Stress

Easier said than done, right? But sleep and stress levels can greatly affect milk supply.

Tips:

• Nap when the baby naps, even for 20 minutes.
• Ask for help from your partner, family, or friends.
• Try relaxation techniques like deep breathing, gentle stretching, or listening to calming music while you feed.

Your body makes more milk when it feels rested and relaxed. Permit yourself to slow down.

You may also like: Working Moms Pumping Breast Milk at Work

9. Avoid Pacifiers and Bottles in the First Few Weeks

Unless medically necessary, avoid offering pacifiers or bottles in the first 3–4 weeks, until breastfeeding is well established. Early pacifier use may reduce the time a baby spends nursing, lowering stimulation to your breasts.

If bottle feeding is needed, consider using techniques like paced bottle feeding to mimic breastfeeding rhythm.

10. Double-Check Baby’s Latch

A deep, comfortable latch is crucial for effective milk removal and your comfort.

Signs of a good latch:

• The baby’s mouth is wide open
• Chin is touching your breast
• You feel a tugging sensation, not pinching or pain
• You can see or hear your baby swallowing

If latching is painful or you’re unsure, don’t wait; reach out to a lactation consultant or your pediatrician.

11. Power Pumping

This technique mimics cluster feeding and can help increase supply in a short period.

Here’s a sample schedule:

• Pump for 20 minutes
• Rest for 10 minutes
• Pump for 10 minutes
• Rest for 10 minutes
• Pump for 10 more minutes

Try once or twice a day for a few days. Many moms notice an increase in supply within 3–7 days.

12. Consider Herbal Supplements (With Caution)

Some moms find herbal remedies helpful. Popular options include:

• Fenugreek
• Blessed thistle
• Goat’s rue
• Moringa

However:

• Effects vary by individual
• Some herbs can cause side effects or interact with medications
• Always check with a healthcare provider or lactation consultant before starting any supplement

13. Know the Difference Between Perception and Reality

Many moms worry about supply when it’s completely normal.

You’re likely making enough milk if:

• Your baby has 6+ wet diapers per day
• They’re gaining weight appropriately
• They seem content after feeding

Things like softer breasts, shorter feeds, or a baby wanting to cluster feed are normal and don’t always mean supply is low.

14. Watch for Medical Causes

Sometimes, low milk supply can be linked to underlying issues like:

• Hormonal imbalances (like thyroid problems or PCOS)
• Retained placenta after birth
• Certain medications
• Previous breast surgery

If you’re trying all the usual tips and still struggling, don’t hesitate to consult with your OB-GYN, pediatrician, or an IBCLC (International Board Certified Lactation Consultant). You deserve support and answers.

Final Thoughts: Be Kind to Yourself

Increasing milk supply doesn’t have to be overwhelming or stressful. With patience, consistency, and self-care, many moms see positive results.

But remember, your worth as a parent isn’t measured by how much milk you produce. Whether you exclusively breastfeed, combo feed, or use formula, you’re doing an incredible job providing for your baby.

So breathe. You’re not alone, and you’re doing better than you think.