How to Increase Your Milk Supply Naturally

Concerns about milk supply are incredibly common among breastfeeding mothers. While true low milk supply is less common than many mothers fear, there are times when you may need to increase your production. Understanding how milk supply works and knowing evidence-based strategies to boost it can help you reach your breastfeeding goals.

Understanding How Milk Production Works

Breast milk production operates on a simple principle: supply and demand. The more milk that is removed from your breasts, the more your body produces to replace it. This is why frequent, effective milk removal is the foundation of a healthy milk supply.

Your breasts are never truly "empty"—they continuously produce milk. However, when breasts are full for extended periods, your body receives signals to slow down production. This is why feeding frequently and ensuring thorough milk removal is so important.

Signs Your Baby is Getting Enough Milk

Before trying to increase your supply, it is worth confirming that there is actually an issue. Many mothers worry unnecessarily about supply. Signs that your baby is getting enough milk include:

• Steady weight gain after the first week of life
• At least 5-6 very wet disposable nappies (or 6-8 cloth nappies) per day after day 5
• Several dirty nappies per day in the early weeks (may decrease after 6 weeks)
• Your baby seems satisfied after most feeds
• Your baby has good colour and skin tone
• Your baby meets developmental milestones

If your baby is meeting these indicators, your supply is likely fine even if feeds feel frequent or your breasts feel soft.

The Most Effective Strategy: Feed More Often

Because breast milk works on supply and demand, the most effective way to increase supply is to increase demand. This means feeding your baby more frequently, and for longer if your baby is willing. Aim to breastfeed at least 8-12 times in 24 hours.

Some specific techniques to increase feeding frequency and efficiency:

• Switch nursing: Switch breasts multiple times during a feed whenever your baby's sucking slows
• Breast compression: Gently compress your breast while baby is feeding to encourage milk flow and keep baby actively suckling
• Offer both breasts at each feed: Even if baby seems satisfied after one side, offer the second
• Do not skip night feeds: Prolactin levels are highest at night, making these feeds particularly important for supply

Power Pumping

Power pumping mimics cluster feeding and can help signal to your body that more milk is needed. To power pump, set aside about an hour and follow this pattern:

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

Do this once a day for several days. Many mothers see results within 2-3 days, though it can take up to a week. Power pumping is most effective when done in addition to regular breastfeeding or pumping, not as a replacement.

Skin-to-Skin Contact

Spending time in skin-to-skin contact with your baby stimulates hormones that support milk production. This means holding your baby against your bare chest, with just a nappy on, covered by a light blanket. Try to do this for at least an hour a day, or more when possible.

Skin-to-skin also helps your baby breastfeed more effectively, as it triggers their natural feeding instincts and helps them find the breast more easily.

Check Your Baby's Latch

If your baby is not latching well, they may not be removing milk efficiently, which affects supply. Signs of a poor latch include:

• Persistent pain throughout the feed
• Clicking sounds while feeding
• Baby coming off the breast frequently
• Nipple damage or distortion after feeds
• Long feeds with baby still seeming unsatisfied

If you suspect latch issues, seek help from a lactation consultant. Sometimes a tongue tie or other oral restriction may be affecting your baby's ability to feed effectively.

Galactagogues: Foods and Herbs

Galactagogues are foods, herbs, or medications that may help increase milk supply. While scientific evidence for most herbal galactagogues is limited, many mothers find them helpful as part of a comprehensive approach to boosting supply.

Foods traditionally used to support lactation:

• Oats and oatmeal
• Barley and barley water
• Brewer's yeast
• Flaxseed
• Fennel
• Leafy green vegetables
• Garlic

Herbal galactagogues:

• Fenugreek (most commonly used, though some women experience digestive upset)
• Blessed thistle
• Moringa
• Shatavari

Stay Hydrated and Well-Nourished

While drinking excessive water will not increase your supply beyond normal, dehydration can negatively impact milk production. Aim to drink enough that your urine is pale yellow, and keep water nearby during feeds.

Eating a balanced diet with adequate calories supports milk production. Breastfeeding burns approximately 500 extra calories per day, so restricting food intake too severely can affect supply. Focus on nutrient-dense foods and eat when hungry.

Rest and Reduce Stress

Chronic stress and exhaustion can interfere with the hormones involved in milk production and the let-down reflex. While resting with a newborn is challenging, try to:

• Sleep when your baby sleeps, even if just for short periods
• Accept help with household tasks
• Practice relaxation techniques before pumping or feeding
• Limit visitors if social demands are overwhelming

When to Seek Professional Help

If you have tried these strategies and are still concerned about your supply, seek help from a lactation consultant or your healthcare provider. They can assess your baby's feeding, check for underlying issues, and provide personalised guidance. In some cases, prescription galactagogues may be recommended.

Remember that fed is best, and some mothers may need to supplement despite their best efforts. This does not diminish your breastfeeding journey or your value as a mother.