Tips for Increasing Breastmilk Supply

This blog post was written by Brooke Boruff, OTR/L and the Infant Insights Certified Lactation Consultant (CLC).

Breastfeeding is a beautiful and rewarding journey, but for many moms, concerns about milk supply can be a source of stress. As a first time mom myself, I didn’t understand exactly how breastfeeding supply operated, and I don’t want that to be the case for you. The good news is there are simple and practical steps you can take to allow your body to produce more breastmilk. Below are some tried-and-true tips to help you boost your breastfeeding supply to give you confidence in feeding your baby.

First, Stimulation = Increased Supply

Breastfeeding operates on a supply-and-demand basis, meaning the more milk you remove, the more your body will produce. To increase supply, frequent nursing or pumping is essential. Aim to breastfeed or pump every two to three hours, ensuring both breasts are emptied during each session. When utilizing a pump, be sure your pump flanges fit correctly for your breast for proper milk removal. You can find a free flange tool here! Also be sure to operate your pump correctly by alternating between stimulation and expression.

If your baby is struggling to latch or feed effectively, consider adding pumping sessions after feedings to further stimulate milk production. You may supplement with formula sometimes, but if you want to keep your breastmilk supply, you will need to stimulate your breasts even when your baby takes a bottle. 

Staying Hydrated is KEY

Proper hydration is key when breastfeeding. The more water and liquid you consume supports an adequate supply. Your body needs extra fluids to produce breast milk, so make it a priority to drink plenty of water throughout the day. Many moms find it helpful to keep a water bottle nearby during nursing sessions as a reminder to sip while the baby feeds. You also may carry a water bottle in your car, by your bedside, or in the stroller on a walk. Water or liquids that are easily accessible are so important to ensure proper breastmilk supply.

In addition to water, drinks like coconut water, herbal teas (lactation teas), and electrolyte solutions can support hydration. Avoid excessive amounts of caffeine, like coffee or sodas, which may contribute to dehydration. According to research, breastfeeding mothers should drink 2700 ml of water per day, or ~12 cups.

Your Diet Can Support Your Supply

Staying hydrated matters so much when you are breastfeeding, but what you eat matters a ton too! Focus on a balanced diet rich in grains, protein, healthy fats, and plenty of fruits and vegetables. Certain foods, called galactagogues, are believed to help boost milk production. These foods include:

• Oats
• Flaxseeds
• Brewer’s yeast
• Leafy greens
• Nuts and seeds
• Beets, carrots, and yams

Regardless, eating a balanced diet and getting proper caloric intake will help support your breastmilk supply. My go-to treat for increasing supply are oat bites.

Ensuring a Proper Latch is Imperative

A proper latch is crucial for efficient breastfeeding and maintaining milk supply. When your baby has a deep and comfortable latch, milk is removed more effectively from the breast, signaling your body to produce more.

Signs of a good latch include:

• Your baby’s mouth covers most of the areola, not just the nipple. Think WIDE and DEEP.
• You hear swallowing sounds during feeding or observe your baby actively swallowing
• Feedings are comfortable, your baby is satiated and content after feedings, and you have no nipple pain or damage. 
• Absence of “clicking” or smacking at the breast

If you’re experiencing challenges, seek help from a lactation consultant locally or online. A lactation consultant can provide personalized support for you ensuring that your baby has a proper latch and you both are set up for breastfeeding success. You can also chat directly with the Infant Insights lactation consultant inside Bloom by Infant Insights.

Here’s a Few Additional Tips for Boosting Breastmilk Supply

• Skin-to-skin contact is GREAT: Holding your baby close without clothing is a great way to help stimulate milk production. A study also found that “early mother–infant skin-to-skin contact (SSC) is a key factor in the success of breastfeeding” (Huang, et al., 2022).
• Feed frequently: Especially in the early days of nursing, your milk supply is driven by hormones. When your baby removes milk, your body releases hormones that signal your milk supply. The more frequently your baby can remove milk, the more your body will learn to produce.
• Get as much rest as possible: I know this may be easier said than done, but sleep is vital for hormone regulation, including those that impact milk production. You may not be able to “sleep when the baby sleeps” all the time, but prioritizing 1 nap a day for yourself during the newborn stage will not only support breastfeeding, but also support your mental health as well.
• Manage stress: High stress levels can interfere with milk supply. Try to incorporate relaxation techniques, like deep breathing or gentle movement, into your day. Try going for a walk with your baby if the weather permits, or just calling a friend to chat when you’re able.

Breastfeeding looks different for everyone because every mom’s experience is unique. If you’re struggling with milk supply, know that you’re not alone. With the right strategies listed above, you will find that your breastfeeding goals can be met.

Be sure to chat with the lactation consultant inside Bloom by Infant Insights if you need support. We are all here to help you find peace in parenting and enjoy the baby stage more.

Sources:

Nutrients 2022, 14(9), 1846; https://doi.org/10.3390/nu14091846

Nutrients. 2024 Jul 6;16(13):2157. doi: 10.3390/nu16132157