10 Easy Ways to Boost Your Milk Supply Naturally

As a new mom, you may have heard the advice to “just nurse more” or “take more vitamins,” but the struggle with low milk supply is a real concern for many breastfeeding mothers.

Fortunately, there are plenty of natural ways to help support and boost your milk production. In this guide, we’ll dive into ten practical, easy ways to increase your milk supply naturally.

By understanding how your body works and incorporating a few lifestyle changes, you can achieve a more comfortable and fulfilling breastfeeding experience.

Stay Hydrated

Staying hydrated is the foundation of a good milk supply. Your body needs water to produce milk, and dehydration can decrease your supply.

The rule of thumb is to drink enough water to keep your body well-hydrated, but you should focus on drinking water consistently throughout the day, especially while breastfeeding.

Why It Works:

Milk is composed primarily of water, and if your body is dehydrated, it won’t be able to produce as much milk. Keeping your water levels up helps your body perform the task of milk production more efficiently.

Tips for Staying Hydrated:

• Keep a water bottle near you at all times, especially during feedings.
• Drink a glass of water before or after each nursing session to stay on track.
• To make it more enjoyable, try to flavor your water with fruit slices, cucumber, or herbs.

If you’re unsure how much water to drink, aim for 8-10 cups daily. It’s also important to listen to your body—if you’re thirsty, make sure to hydrate right away.

Eat Lactogenic Foods

What you eat can have a significant impact on your milk supply. Lactogenic foods are believed to promote milk production. Some of the best-known lactogenic foods include oats, fenugreek, garlic, and leafy greens.

Why It Works:

Certain foods have been shown to enhance milk production by boosting the hormone levels that promote lactation. Oats, for instance, are high in iron, which is essential for maintaining healthy milk production. Fenugreek and garlic are known to stimulate milk glands and increase the overall supply.

Lactogenic Foods to Include in Your Diet:

• Oats: A great source of iron, which is important for sustaining the milk supply. Start your day with a warm bowl of oatmeal.
• Garlic: Not only is garlic packed with nutrients, but it’s also a potent lactogenic food. You can add it to soups, stews, or even smoothies.
• Fenugreek: This herb is commonly used in supplements and teas to support breastfeeding moms. Many lactation consultants recommend it to help stimulate milk production.
• Leafy Greens: Kale, spinach, and other greens are rich in calcium, iron, and essential vitamins.

Incorporating these foods into your diet is simple and effective. You don’t have to make drastic changes; just aim to add a few servings of lactogenic foods daily.

Nurse or Pump Frequently

Understanding the “supply and demand” principle is the key to a successful breastfeeding journey. Your body will produce more milk based on how often your baby is nursing or how often you are pumping.

The more frequently milk is removed from the breasts, the more your body will respond by producing more.

Why It Works:

Milk production operates on a supply-and-demand basis. The more milk your baby drinks, the more your body will produce. When you nurse or pump more often, you signal to your body that it needs to increase production.

How to Nurse or Pump More Effectively:

• Aim for frequent nursing sessions: Try to nurse your baby at least 8-12 times in a 24-hour period. This can include both day and night feedings.
• Consider pumping between sessions: If you’re pumping to increase supply, try pumping after each feeding for 10-15 minutes. This helps remove additional milk and boost demand.

If you’re struggling with an infant who doesn’t nurse well, try pumping after each feeding. It will stimulate your milk supply without requiring your baby to latch each time.

Get Plenty of Rest

You’ve probably heard it before, but rest is crucial for milk production. When you’re tired, your body is under stress, which can negatively impact your ability to produce milk. Sleep deprivation can lower your prolactin levels, the hormone responsible for milk production.

Why It Works:

Your body functions better when you get enough sleep, and this includes the production of milk. When you’re well-rested, your hormone levels remain balanced, and your body is more efficient at producing milk.

Tips for Getting Rest:

• Take naps when your baby naps. Sleep when your baby sleeps, even if it’s just for a short period.
• Don’t be afraid to ask for help. Whether it’s from a partner, family member, or friend, having someone assist with baby care allows you to rest.
• Create a calming bedtime routine for yourself. Avoid screens before bed and try gentle relaxation techniques, like deep breathing or meditation.

Even short naps throughout the day can help you feel more rested and reduce stress, leading to better milk production.

Use a Breastfeeding Supplement

Many breastfeeding mothers use natural supplements to boost their milk supply. Some of the most popular lactation supplements include fenugreek, blessed thistle, and brewer’s yeast.

Why It Works:

These herbs and supplements have been shown to help stimulate the milk glands and increase prolactin levels, which support milk production. However, you must talk to your doctor or lactation consultant before trying any new supplement.

Popular Lactation Supplements:

• Fenugreek: Known for its ability to enhance milk production, it’s available in capsules, teas, and tinctures.
• Blessed Thistle: Often used alongside fenugreek, it has been traditionally used to promote milk supply.
• Brewer’s Yeast: Full of B vitamins and other nutrients, it’s believed to help increase milk production.

Start slowly with these supplements and observe how your body responds. Some women may experience side effects, so always be mindful of any changes in your body’s reaction.

Try Breast Compression

Breast compression is a technique where you gently squeeze the breast to help milk flow while nursing or pumping. This method is particularly helpful if you feel your milk supply is low or your baby is frustrated while nursing.

Why It Works:

Breast compression helps stimulate milk flow, especially if you’re experiencing a letdown delay. By gently compressing the breast, you encourage your baby to receive more milk and increase milk production.

How to Use Breast Compression:

• While nursing, use your hand to gently compress the breast when your baby’s sucking slows down.
• Alternate compressing and releasing the breast to keep the milk flowing.
• If you’re pumping, you can also use breast compression to help stimulate more milk production during a pumping session.

This simple technique can significantly affect your milk supply by improving the flow and helping your baby extract more milk from the breast.

Power Pumping

Power pumping mimics cluster feeding, where your baby nurses more frequently to increase milk supply. The idea is to pump for short periods of time, with breaks in between, to stimulate your milk-producing hormones.

Why It Works:

Power pumping is a great way to simulate how a baby would naturally cluster feed. This method can help boost your milk supply by signaling to your body that more milk is needed.

How to Power Pump:

• Pump for 20 minutes, then take a 10-minute break.
• Repeat this cycle for about 1-2 hours.
• Aim to do this once or twice daily for several days to see results.

Although it may be time-consuming, power pumping can lead to noticeable improvements in milk supply, especially if combined with other natural methods.

Massage Your Breasts

Breast massage is an effective technique for increasing milk flow and helping prevent blocked ducts. It can also improve milk drainage and stimulate milk production.

Why It Works:

Massaging the breasts helps open the milk ducts and allows milk to flow more freely. It can also help with any areas of engorgement or discomfort, making nursing more comfortable and effective.

How to Massage Your Breasts:

• Gently massage the entire breast before nursing to encourage milk flow.
• Use circular motions around the areola to help stimulate the milk glands.
• Massage the breast while pumping to enhance milk production.

This simple, non-invasive technique can make a big difference in your breastfeeding experience.

Ensure Proper Latch

Proper latching is essential for effective milk transfer. If your baby isn’t latching correctly, it may not extract enough milk, leading to a drop in its supply.

Why It Works:

When your baby latches correctly, it can efficiently remove milk from your breasts, signaling to your body that more milk is needed. A poor latch can lead to ineffective nursing, resulting in a low milk supply and sore nipples.

How to Improve Your Latch:

• Ensure your baby’s mouth is wide open before they latch.
• The nipple should be deep in the baby’s mouth, not just on the tip.
• Make sure your baby’s lips are flanged outward and comfortable during nursing.

If you’re struggling with latch issues, consider seeking help from a lactation consultant. A proper latch makes all the difference in a successful breastfeeding journey.

Reduce Stress

Stress is a major enemy of milk production. High levels of stress can interfere with hormone production and even make it more difficult for you to breastfeed effectively. Reducing stress is key to maintaining a healthy milk supply.

Why It Works:

When you’re stressed, your body produces cortisol, a hormone that can inhibit milk production. Reducing stress allows your body to focus on milk production and milk letdown.

How to Reduce Stress:

• Practice relaxation techniques such as deep breathing, meditation, or yoga.
• Make time for self-care activities that bring you joy, like reading or taking a warm bath.
• Don’t be afraid to ask for help. Delegate tasks to family members and let others pitch in.

By taking care of your mental and emotional well-being, you’ll positively affect your milk supply and overall breastfeeding experience.

FAQs

Q: How long does it take to see results from these methods?

It varies for each mom, but most women begin to notice a difference in milk supply within a few days to a week of consistently following these tips.

Q: Can I combine these methods?

Absolutely! In fact, combining several of these techniques (like increasing hydration, pumping frequently, and eating lactogenic foods) can work even better to boost your milk supply.

Q: What if my milk supply still doesn’t increase after trying these tips?

If you’ve tried these methods for a few weeks without success, consider consulting a lactation consultant or healthcare provider to rule out any underlying issues, such as hormonal imbalances or breastfeeding difficulties.

Conclusion

Increasing your milk supply naturally doesn’t have to be stressful. By staying hydrated, eating the right foods, nursing or pumping frequently, and focusing on self-care, you can give your body the best chance to produce more milk.

Remember that every breastfeeding journey is different, so be patient with yourself and trust that with the right approach, you’ll find what works best for you and your baby.