By Mandy Croft, lactation consultant at Rady Children’s
Worrying about milk supply is common among breastfeeding parents. If you’re worried that your baby isn’t getting enough milk or that your milk supply may be low, you’re not alone. In many cases, simple changes to feeding or pumping routines can help support milk production. This article covers ways to boost milk supply, what parents should know, and when to seek professional support.
How does milk supply work?
Milk production works on a supply-and-demand system. The more often milk is removed from the breasts, the more milk your body is likely to make.
Frequent and efficient feeding or pumping sends a signal to your body to keep producing milk.
Perceived low milk supply is when it feels like you are not making enough milk, even though your baby may be getting what they need. This can happen for many reasons, including normal newborn feeding patterns, changes in breast fullness, or not seeing much milk when pumping. In many cases, supply is adequate even when it doesn’t feel that way.
What can you do to increase milk supply?
- Breastfeed more often. Try to feed your baby when they show hunger cues rather than following a strict schedule.
- Empty the breasts well. Allow your baby to fully drain one breast before offering the other. If recommended by a lactation consultant, you may also pump after feedings to help further stimulate milk production.
- Check your baby’s latch. A poor latch can limit milk removal. Ask a lactation consultant for help if feeding is painful or difficult.
- Pump consistently if you are apart from your baby. Try to pump as often as your baby would normally feed. Double pumping with a high quality double electric pump with adjustable suction settings may help save time and improve milk removal. Flange fit matters. If a flange is too small or too large, pumping may be uncomfortable and less effective at removing milk.
Does food or water increase milk supply?
Parents should drink enough fluids to satisfy thirst and eat balanced meals. Severe dehydration can affect milk production.
No single food has been proven to dramatically increase milk supply. A healthy diet that includes fruits, vegetables, whole grains and protein is recommended.
What parents should know about supplements
Many products claim to boost milk supply. However, evidence for herbal supplements is limited.
Talk with your doctor, midwife, or lactation consultant before using supplements. Some products may cause side effects or interact with medications.
What parents should know about stress
Stress does not necessarily stop milk production, but high levels of stress, exhaustion, or feeling overwhelmed can make breastfeeding feel more difficult and may affect let-down (the release of milk). Supporting rest, hydration, and emotional wellbeing can help make feeding feel easier and more comfortable. Small steps like pausing when you can, asking for help, skin-to-skin contact with your baby, and creating a calm feeding environment may help support relaxation and milk flow.
When should you seek help?
Contact a health care provider or lactation consultant if:
- Your baby is not gaining weight as expected.
- Your baby has fewer wet diapers than recommended.
- Breastfeeding is painful.
- You are concerned about a sudden drop in milk supply.
Early support can help identify and address feeding challenges.
When in doubt, reach out for help
Most parents can support milk production by feeding or pumping frequently and ensuring effective milk removal. If you have concerns about your supply, seek guidance from a health care provider or lactation consultant as soon as possible.
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