11 Easy Ways To Naturally Increase Your Milk Supply

When I first started breastfeeding my daughter, my milk supply wasn’t great, and it left me feeling anxious and unsure. Thankfully, I discovered several natural ways to boost my supply that made a significant difference.

Breastfeeding is based on supply and demand, and sometimes we run into problems. The root cause varies, from hormonal imbalances to an incorrect latch.

While a lactation consultant can help with many of those inherent issues, sometimes your supply seems fine, then suddenly drops.

What gives? Your baby may be sleeping more or beginning to eat solid food, or maybe you’ve just returned to work. Here are some tips that worked wonders for me, and I hope they help you too!

1. Nurse Frequently

Breastfeeding is all about supply and demand. The more your baby nurses, the more milk your body produces. Try to nurse as often as possible, including during the night when milk production tends to be higher.

2. Alternate Breasts

If your baby tends to fall asleep before nursing from both breasts, try switching sides a few minutes into feeding. This can help keep her awake and encourage more feeding. Continue alternating sides whenever you notice her starting to doze off until both breasts are emptied.

3. Double Nursing

Another technique is double nursing. Nurse your baby, then take a break to burp her, and place her back on for another round of feeding at both breasts. The burping helps release gas bubbles, making room for more milk. Increased milk intake boosts demand, signaling your body to produce more milk.

4. Stay Hydrated

Drinking plenty of fluids is essential for maintaining a good milk supply. Aim for at least 12 eight-ounce glasses of water a day, or drink to thirst. I had a bottle of water with me on my breastfeeding chair the whole time I was nursing.

5. Eat Galactagogues

Oatmeal, barley, fennel, and brewer’s yeast are excellent choices. Incorporate foods known to boost milk supply into your diet. Lactation cookies, which often contain these ingredients, can also be a tasty and effective option.

6. Skin-to-Skin Contact

Holding your baby skin-to-skin can promote bonding and stimulate the hormones responsible for milk production. Spend as much time as possible with your baby in close contact.

7. Lactation Teas and Supplements

Herbal teas like Mother’s Milk tea and supplements such as fenugreek and blessed thistle are popular choices for increasing milk supply. However, introduce them gradually to see how your body responds.

8. Pump Between Feedings

If you’re struggling to maintain your supply, try pumping between feedings. This extra stimulation can signal your body to produce more milk. Power pumping, which mimics cluster feeding, can be particularly effective. Invest in a good quality pump!

9. Get Enough Rest

Adequate sleep and low stress levels are crucial for maintaining a healthy milk supply. Nap when your baby naps, delegate chores, and practice relaxation techniques to keep stress at bay.

10. Ensure Proper Latch

A good latch is essential for efficient milk transfer. My daughter had a lip and tongue tie, which definitely didn’t help. Once that was surgically corrected, everything felt much easier. If you’re having trouble, consider consulting a lactation consultant to ensure your baby is latching correctly and effectively.

11. Avoid Pacifiers and Bottles

In the early weeks, try to avoid giving your baby pacifiers or bottles. These can interfere with the frequency of breastfeeding sessions, which may impact your milk supply. My daughter refused any pacifiers so that was an easy one for us.

Breastfeeding can be challenging, especially when dealing with a low milk supply. Remember, it’s a journey that requires patience and persistence. By following these natural methods, you can boost your milk supply and continue to nourish your baby. Keep going, mama—you’ve got this!