PARENTS
Proven Ways to Increase Milk Supply
Too little breastmilk? Learn all about proven ways to increase your supply.
Written by
Happiest Baby Staff
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PARENTS
Written by
Happiest Baby Staff
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Concerned about low milk supply? You are definitely not alone. Research shows that about 50% of nursing mums stop breastfeeding because they believe their milk supply is insufficient. But before you thr ow in the breastfeeding towel, read this! It turns out there are several actions you can take to increase your milk supply…and some strategies for increasing milk supply that are worth skipping.
When you’re unable to produce enough breastmilk to meet your baby’s growth needs, that’s considered having low milk supply (insufficient breastmilk supply or hypogalactia). It’s important to note that while many new parents worry that they’re not making enough milk, it’s actually rare to have a physical or medical problem that hinders breastmilk production. That said, there are two different types of low milk supply issues:
Not all low milk supply issues are the same. Here are two main differentials:
The most common low-milk supply issues fall under the secondary milk insufficiency umbrella, which—good news—means it’s not only preventable, but treatable. Here are some common ways to get your breastmilk production back on track.
No matter if your diminished or low milk supply is due to your little one arriving early, illness, or another factor, there’s a good bet that spending some time with a qualified lactation consultant will help you get that liquid gold flowing. A lactation consultant is specially trained to help you increase or maintain your milk supply by guiding you to find the best breastfeeding positions, making sure your baby is latched properly, treating sore or cracked nipples, and more. You should also ask your lactation consultant to watch you pump. Sometimes simply adjusting your breast pump settings, refitting pump parts, or changing pumps can help fix your milk supply issues. (Learn tips to help you pump.)
Once your lactation consultant assesses your pumping technique, you can further increase your milk supply by pumping for two minutes after your milk stops flowing, pumping both breasts at the same time, and making sure each pump session lasts for 15 to 20 minutes. Here, more ways to increase your milk supply with pumping:
PS: On average, a nursing parent will make 3 to 4 ounces of breastmilk every 3 hours. That means, don’t expect to pump 5 or more ounces in each bottle! That’s simply not realistic.
Engaging in regular skin-to-skin care with your baby works to stimulate breastmilk production, according to the 2020 report in the Journal of Pediatric Nursing. In fact, pumping immediately after holding your baby skin-to-skin can be a “very effective way to increase your milk supply.” One of the reasons kangaroo care works to increase milk supply is that it decreases maternal stress levels. And stress is considered one of the leading causes of low breastmilk supply—especially in the first few weeks after delivery. Consider a skin-to-skin contact nap for about 20 minutes after feeds.
According to a 2022 report in Frontiers in Nutrition, lack of sleep during the postpartum period can have an “unfavourable impact on lower milk volume.” Part of the reason? Sleep deprivation can cause a spike in certain hormones, like cortisol, which can dramatically reduce your breastmilk supply.
And don’t keep yourself up so that you can wake your baby to eat! After your little one reaches their birth weight—and they’re growing steadily—letting them sleep for longer periods during the night won’t thwart your breastfeeding efforts. Your growing baby will simply drink up more breastmilk during their waking hours—and your milk supply will adjust to the new routine. If you do wake during the night because of full breasts—not a hungry baby—pump for comfort to help your body adjust to the new feeding schedule.
There are a lot of foods and herbs out there that are purported to help increase milk supply. These are called galactogogues. But just because a certain herb or food has milk halo around it, doesn’t mean it actually works.
Here’s what you really need to eat and drink to improve your milk supply:
Lactation cookies generally contain ingredients that are believed to enhance breastmilk production, such as fenugreek, brewer’s yeast, and blessed thistle extract. But don’t count on these special lactation cookies to magically improve your breastmilk supply. A 2023 randomised controlled trial in The American Journal of Clinical Nutrition found zero evidence that cookies containing oatmeal, brewer’s yeast, flax seeds, and fenugreek increased milk production. Plus, many commercially available lactation cookies were found to be high in calories and sugar, without offering any major nutritional benefit.
Most of these so-called milk-promoting supplements have not been scientifically evaluated for safety or efficacy, which is why currently, over-the-counter herbs and supplements are not recommended to increase milk supply. There’s simply not enough evidence to support the claim that any supplement increases lactation, including those containing…
Due to the limited evidence that milk‐boosting medications (like domperidone and metoclopramide) work, researchers behind a 2020 review out of the Cochrane Library concluded that they were “very uncertain about the supporting evidence” of these meds. That said medical authorities note that prescription lactation medications may be helpful under certain conditions, like when a parent is looking to reestablish milk after weaning or hoping to lactate for an adopted infant.
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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider. Breastmilk is the best source of nutrition for babies. It is important that, in preparation for and during breastfeeding, mothers eat a healthy, balanced diet. Combined breast- and bottle-feeding in the first weeks of life may reduce the supply of a mother's breastmilk and reversing the decision not to breastfeed is difficult. If you do decide to use infant formula, you should follow instructions carefully.
