How to Increase Your Milk Supply: A Comprehensive Guide

For many breastfeeding parents, maintaining or increasing milk supply is a top concern. Whether you’re dealing with a temporary dip in supply or just want to maximize your milk production, there are several natural and effective ways to support lactation.

1. Frequent and Effective Nursing

Breastfeeding works on supply and demand: the more your baby nurses, the more milk your body will produce. To increase supply:

• Nurse on demand rather than on a strict schedule.

• Offer both breasts at each feeding.

• Ensure a deep latch to help your baby remove milk efficiently.

• Try breast compressions while feeding to encourage more milk flow.

2. Power Pumping

Power pumping mimics cluster feeding and signals your body to produce more milk. Try this method once or twice a day:

• Pump for 20 minutes, rest for 10 minutes.

• Pump for 10 minutes, rest for 10 minutes.

• Pump for another 10 minutes.

3. Hand Expression and Breast Massage

Hand expression, combined with pumping or nursing, can help empty the breasts more effectively and stimulate additional milk production. Gently massaging your breasts before and during nursing or pumping can also encourage milk flow.

4. Hydration and Nutrition

Your body needs adequate fluids and calories to produce milk. Focus on:

• Drinking plenty of water—aim for at least 8-10 glasses per day.

• Eating nutrient-dense foods like oats, nuts, seeds, leafy greens, and healthy fats.

• Consuming lactation-supporting foods like flaxseeds, fennel, and brewer’s yeast.

5. Galactagogues (Milk-Boosting Foods and Herbs)

Certain foods and herbs have been traditionally used to enhance milk supply, including:

• Oats—A common lactation-boosting food.

• Fenugreek—An herbal supplement that may increase supply (check with a lactation consultant or healthcare provider before use).

• Moringa—A nutrient-rich plant linked to increased milk production.

• Blessed Thistle—Often combined with fenugreek for lactation support.

6. Rest and Stress Management

Lack of sleep and high stress levels can negatively impact milk supply. Prioritize rest and relaxation by:

• Taking short naps when possible.

• Practicing deep breathing or meditation.

• Asking for help with household tasks to reduce stress.

7. Skin-to-Skin Contact

Holding your baby skin-to-skin can help stimulate oxytocin, the hormone responsible for milk letdown. This technique can also encourage more frequent nursing sessions.

8. Check for Underlying Issues

If milk supply remains low despite trying these strategies, consider:

• A possible tongue or lip tie affecting your baby’s latch.

• Hormonal imbalances, such as thyroid issues or insufficient glandular tissue.

• Certain medications or birth control methods that may decrease milk supply.

9. Seek Professional Support

If you’re struggling with supply, working with a lactation consultant can help identify and address any challenges. Virtual lactation support is also a great option for convenient, personalized guidance.

Increasing milk supply takes time and consistency. By combining these techniques, most parents see an improvement in production and overall breastfeeding success. If you need additional support, don’t hesitate to reach out—breastfeeding is a journey, and you don’t have to do it alone!