How to Increase Breast Milk Supply? 7 Breastfeeding Tips for New Moms
Forget what you’ve heard about chugging gallons of water or forcing down foul-tasting teas. The real secret to how to increase breast milk supply isn’t found in a single superfood. The Breast Milk Production found in understanding the principles of “supply and demand.” Your body is designed to make milk, and most perceived low-supply issues are actually hiccups in this natural system.
But what if you need a real boost? You’re in the right place. We’re moving beyond old wives’ tales to focus on what truly works. From latch techniques to power pumping, this article delivers actionable, 7 proven methods to increase milk supply that pediatricians and lactation consultants recommend. Consider this your evidence-based playbook for robust and sustainable breast milk production and supply.
How Breast Milk Supply Really Works (And What No One Tells You)
To figure out how to produce more breast milk, you have to first understand how your body works. It’s a total supply-and-demand system. Think of your breasts like a fast-food restaurant. The more people that come in, the more food they have to make. Same thing with your boobs: the more milk that leaves, the more milk your body will make to replace it.
Your body is run by two main hormones that are a big deal in this process: prolactin, which tells your body to make the milk, and oxytocin, which is in charge of the letdown reflex—the magical process that gets the milk flowing. Stress can block oxytocin, which is why it’s so important to chill out while you’re feeding.
It’s also worth noting that your baby is way better at this than any machine. A baby’s unique suckling patterns and warmth are a perfect signal for your body. This is why you might only get a little bit from a pump, but your baby seems perfectly fine.
The Hidden Factors That Lower Breast Milk Production (Moms Beware!)
When your milk supply seems low, it’s often due to something you can fix. But it’s also true that there are a few things that can get in the way. Knowing what these factors are is a big step toward a solution.
Signs of Low Breast Milk Supply
First off, let’s talk about the signs baby is not getting enough breast milk. It’s easy to jump to conclusions, but here are some real red flags:
- Baby isn’t gaining weight. This is the number one sign. All babies lose a bit of weight right after birth, but they should be gaining 4 to 8 ounces a week after that first week.
- Too few wet or dirty diapers. A baby should have 6 to 8 wet diapers a day once your mature milk is in. If the diapers are light or few and far between, it could mean they aren’t getting enough.
- Baby is lethargic. A sleepy baby is normal, but a baby who is always tired, hard to wake for a feed, or isn’t alert when awake may be a sign of a problem.
Some other culprits can be a poor latch or an ineffective suckle, which means the breast isn’t being emptied well. Using the wrong pump flange size can also be a big problem, as it can be both painful and inefficient.
Signs your Breast Milk Supply is Actually fine:
How do you know if you’re actually making enough? Your baby is the best clue. Your supply is likely fine if they’re:
- At least 6 wet diapers a day after day 4.
- Steady weight gain (4–8 oz per week).
- You can hear or feel swallowing when feeding.
- Baby seems alert and satisfied after most feeds.
For more on how to care for your little one, check out our guide on newborn baby care fundamentals.
Factors That Can Decrease Breast Milk Supply
When you’re stressed, your body produces hormones that can block oxytocin, the hormone responsible for milk letdown. This can make it harder for your milk to flow. Taking care of your mental health is crucial. Don’t be afraid to ask for help with chores or errands so you can get some rest. Remember, a healthy mom is the best caregiver for a baby.
Your breasts work on a supply and demand system. If you don’t remove milk often enough, your body gets the signal to make less. This can happen if you:
- Go too long between feedings or pumping sessions.
- Supplement with formula without also pumping.
- Have a poor latch, which means the baby isn’t effectively draining the breast.
To keep up your supply, try to pump or nurse frequently, even if you’re using formula.
Your body needs fuel to make milk. Skipping meals or not drinking enough water can impact your supply. It’s not about dieting—it’s about getting enough calories (about 500 extra a day) and staying hydrated. A good rule of thumb is to drink a glass of water every time you breastfeed or pump.
While a cold or virus won’t directly lower your supply, the symptoms can. Being exhausted, dehydrated from vomiting, or not eating can all reduce milk production. If you get sick, prioritize rest and ask for help from your support system so you can focus on recovering and feeding your baby.
“Stress is the No. 1 killer of breast milk supply, especially in the first few weeks after delivery. Between lack of sleep and adjusting to the baby’s schedule, rising levels of certain hormones such as cortisol can dramatically reduce your milk supply.”
Shivani Patel, M.D.
How to Increase Breast Milk Supply (7 Best Methods That Work)
Let’s get into the good stuff. These are evidence-based strategies recommended by lactation experts and real moms. Many of them are simple, but you’ll need to be consistent. These tips to increase milk supply are a game changer.
1 Nurse or Pump Frequently to Increase Breast Milk Supply
This might sound simple, but it’s the main event. Your body needs to know there’s a big demand for milk. So, feed on demand, aiming for at least 8 to 12 times a day. Don’t skip night feeds! Your body produces more of that special milk-making hormone, prolactin, in the wee hours. Make sure your baby is draining both breasts at each session to send a strong signal to your body to make more.
2 Try Power Pumping
Power pumping is a secret weapon that mimics cluster feeding—that time when a baby wants to feed non-stop to signal a growth spurt. Here’s a simple schedule you can follow once a day for about a week to see an increase in your milk supply:
- Pump for 20 minutes, then rest for 10 minutes.
- Pump for 10 minutes, then rest for 10 minutes.
- Pump for another 10 minutes, then you’re done!
3 Optimize Pumping Technique
If you want to know how to increase milk when pumping, this is for you. First, make sure you have the right flange size. If the flange is too big or too small, it won’t work well and can hurt. Gently massaging and compressing your breasts while you pump can help get more milk out. Some moms find hands-on pumping is the best way to do this. If possible, use a high-quality double electric pump, or ask the NICU about their hospital-grade pumps.
4 Skin-to-Skin Contact
This is a powerful tool, especially for moms with babies in the NICU. Holding your baby skin-to-skin boosts the feel-good hormone oxytocin, which helps with letdown and signals your body to produce more milk. It’s not just for a feed—just a quiet cuddle with your little one can make a huge difference. It’s not just for a feed—just a quiet cuddle with your little one can make a huge difference in their holistic infant development.
5 Reduce Stress and Create a Relaxing Environment
Stress is a major buzzkill for milk production. Remember that oxytocin? Stress can block it. To help, try covering your milk bottles with a sock while you pump so you don’t obsess over the amount. Look at pictures of your baby, smell their blanket, or watch a funny show like Brooklyn 99. A warm shower before a feed can also work wonders.
6 Get Enough Sleep and Nutrition
We know, this one sounds impossible with a newborn. But lack of rest can be a big reason for a low milk supply. Ask for help! Let a partner or family member handle some night feedings with expressed milk so you can get a few extra hours. And don’t forget to eat and drink! Breastfeeding burns up to 700 calories a day. Stay hydrated and make sure your urine is a pale yellow color.
7 Work with a Lactation Consultant (IBCLC)
If you’re still worried, don’t hesitate to get professional help. An IBCLC (International Board Certified Lactation Consultant) is a highly trained expert who can help with latch, positioning, and supply issues. A visit to an IBCLC is often a key factor in turning things around.
What to Eat to Increase Breast Milk Supply Naturally?
Making enough breast milk is like tending a garden. You have to give it the right soil, plenty of water, and protect it from pests. For a new mom, that garden is your body, and the “soil” is what you eat.
You’ve probably heard a million different tips about food, and honestly, it can feel like a lot. The good news? You don’t have to be perfect. The goal is to use food as a tool to support your body while it works its magic to increase breast milk supply.
Let’s dig into the top five foods that can help increase breast milk supply and a few you might want to avoid.
5 Best and Worst Foods for Breast Milk Supply
Foods That Give Your Milk Supply a Boost
While no single food is a magic bullet, certain foods are known to help support milk production.
- Oats: This is a classic for a reason. Oats contain compounds that may help boost your milk-making hormones. Throw some in your oatmeal, a granola bar, or even a batch of homemade lactation cookies.
- Whole Grains: Things like brown rice, barley, and quinoa are great for milk production because they contain beta-glucan, which can help increase the hormones responsible for milk creation.
- Nuts and Seeds: A handful of almonds, walnuts, or flaxseeds can give you a dose of healthy fats and protein. They’re super easy to snack on and keep you full. Toss a bag in your purse for an on-the-go boost.
- Lean Meats: Chicken and turkey are rich in iron, which is key for fighting fatigue. Since you’re burning extra calories, it’s a good idea to fuel up with some lean protein. A warm bowl of chicken soup can feel super comforting, too.
Foods That Can Sabotage Your Milk Supply
Just as some foods can help, others can actually work against you. It’s all about paying attention to what you eat and how your body reacts.
- Sage, Peppermint, and Spearmint: These herbs are often used to dry up milk supply when a mom is ready to wean. So, if you’re trying to make more milk, it’s best to steer clear of things like sage in stuffing or a lot of peppermint candy or tea.
- Caffeine: A cup of coffee in the morning is probably fine, but too much caffeine from coffee, black tea, or even sodas can cause your milk supply to dip. If you’re struggling, try cutting back or switching to decaf.
- Excessive Vitamin B and C: While these vitamins are important, getting a huge dose from supplements or drinks like Vitamin Water and Powerade can sometimes have a drying effect on your milk supply. Just stick to a well-balanced diet and a prenatal vitamin.
- Carbonated Beverages: Many of these drinks are packed with sugar and offer no nutritional value, which can crowd out the more helpful foods and make you feel less hydrated overall.
Myths vs. Facts About Increasing Breast Milk Supply
When you’re trying to how to produce more breast milk, you’ll hear all kinds of crazy advice. Let’s clear some of that up.
| 🚫 Myth | ✅ Fact |
|---|---|
| Small breasts mean low supply. | Breast size has nothing to do with milk-making potential. |
| Beer increases milk supply. | Nope. In fact, alcohol can actually slow down your letdown reflex. |
| Formula ruins breastfeeding. | This is a big one. It is not true. Combo feeding, or supplementing with a little formula when needed, is perfectly okay. It’s about a healthy baby and a sane mama. |
| The more water you drink, the more milk you make. | Half true. Hydration helps, but overshooting won’t magically double supply. |
A common question is, how do I know if my baby is getting enough milk from just my milk? The best way to know is to track their wet diapers and weight gain. Trust me, it’s better than stressing over ounces.
When to Seek Medical Help
Sometimes, what you’re facing might need a pro. It’s smart to seek a medical opinion if:
- Your baby isn’t gaining weight.
- Your breasts never feel full, even after a long period.
- You feel pain during nursing or pumping.
- You suspect a medical condition like thyroid issues.
Your pediatrician can help monitor your baby’s growth, and a great IBCLC can work with you on a personalized plan.
Final Thoughts
Feeling like your milk supply is not enough is one of the toughest parts of being a new mom. But you’re already doing a great job just by asking questions and looking for answers. Whether you get to a full supply, or you end up combo feeding, or even switch to formula, it doesn’t mean you have failed.
Every single drop of breast milk you make is like liquid gold for your baby. Celebrate your efforts, celebrate your baby’s growth, and remember that this journey is about progress, not perfection. Don’t ever feel like you have to go it alone. There are amazing support networks and professionals out there who can help you every step of the way.
Breast Milk Supply FAQs
How do I know if my baby is getting enough breast milk?
Babies who have steady weight gain, regular wet diapers (6–8 per day after the first week), and seem satisfied after feeds are usually getting enough milk. A lactation consultant can confirm if you’re unsure.
Can stress affect breast milk supply?
Yes. High stress can interfere with the release of oxytocin, the hormone responsible for milk letdown, which may make it harder to express milk. Relaxation techniques, skin-to-skin contact, or calming routines before pumping can help.
Does dehydration decrease milk supply?
Mild dehydration won’t drastically reduce supply, but consistent low fluid intake can. Drinking water, coconut water, or electrolyte-rich drinks like Body Armor can support hydration.
What foods should I avoid while breastfeeding to protect milk supply?
Some herbs (like sage, peppermint, and parsley in large amounts) may reduce supply. Alcohol, excessive caffeine, and highly processed diets can also interfere with hydration and energy needed for milk production.
Does birth control affect breast milk supply?
Certain hormonal contraceptives, especially those containing estrogen, may lower supply. Progestin-only options (like the mini-pill) are usually considered safer for breastfeeding moms.
Can lack of sleep affect breast milk production?
Yes. Sleep deprivation can disrupt hormones involved in milk production (prolactin and oxytocin). Even short naps and sharing nighttime duties can help protect supply.
Does exercise decrease breast milk supply?
Moderate exercise does not reduce supply. However, overexercising without enough calories or hydration might. Staying fueled and hydrated is key.
What is power pumping and does it work?
Power pumping mimics cluster feeding by pumping in short, frequent intervals (e.g., 20 min pump, 10 min rest, 10 min pump, 10 min rest, 10 min pump). Doing this daily for a week can signal the body to make more milk.
Are lactation supplements like fenugreek effective?
Some moms see an increase with fenugreek, moringa, or blessed thistle, but research is mixed. Supplements should be discussed with a healthcare provider, especially if you have medical conditions.
Can I increase milk supply without pumping?
Yes. Direct breastfeeding with frequent, unrestricted nursing, skin-to-skin contact, and allowing cluster feeding can naturally increase supply. Babies are often more efficient at milk removal than pumps.
How Often Should I Breastfeed?
For newborns, aim for a total of 8 to 12 feedings every 24 hours. This usually works out to nursing every 2 to 3 hours, but it’s best to feed on demand whenever your baby shows signs of hunger.
How Often Should a Newborn Feed?
A newborn should feed 8 to 12 times in a 24-hour period. This frequency helps establish your milk supply and ensures your baby is getting enough nutrition to grow.
How Do I Count the Time Between Feedings?
Start counting from the beginning of one feeding to the beginning of the next. For example, if you start feeding your baby at 2:00 PM and the next feeding starts at 4:30 PM, the time between feedings is 2.5 hours.
When Should I Alternate Breasts?
It’s a good idea to offer both breasts at each feeding. Let your baby feed from the first breast until they slow down or stop. Then, burp them and offer the second breast. To ensure you empty each breast evenly, start the next feeding on the side you ended on last time.
How Often Should I Burp My Baby During Feedings?
Burp your baby at the natural break points in a feeding. A good rule of thumb is to burp them after they finish feeding from one breast and again when the entire feeding is over. If your baby seems fussy or pulls away from the breast, try a quick burp to release any trapped gas.
Why Is My Baby Hungrier Than Usual?
Babies often have periods of increased hunger, known as cluster feeding. This usually happens during growth spurts, which can occur around 2-3 weeks, 6 weeks, and 3 months. During these times, your baby might want to feed almost constantly. This behavior is normal and is their way of boosting your milk supply to meet their growing needs.
How Long Should I Breastfeed My Baby?
The length of a feeding can vary widely, from 10 minutes to 45 minutes or more. Don’t focus on the clock. Instead, watch your baby for signs that they are full, like releasing the nipple on their own, a relaxed body, or falling asleep. The important thing is that your baby is actively feeding and seems satisfied after each session.
