How to Increase My Milk Supply

One of the most common questions I get as a lactation specialist is "How can I boost my milk supply?" There are lots of reasons you might be looking to increase your supply--a dip in supply due to a recent illness or stressful event, a recent change in your baby's eating patterns due to illness, a growth spurt, etc., or maybe you're concerned about your supply after going back to work. There are a few different things you can try to boost your supply, and some might apply better than others based on your personal situation. Let's go through some strategies for increasing your supply, and hopefully you can find some helpful tips!

Increase Demand to Increase Supply

Especially if you're not new to my page, you may have heard breastfeeding described as a supply and demand relationship. Milk production and output operates through a complex process of hormones that involves the mammary glands in your breasts, the thyroid, and the brain. But when you boil it all down, the takeaway is that when you remove milk from the body, your body responds by creating more milk. If you continue to remove more and more milk, you are essentially "placing an order" to increase milk production to meet your baby's needs. So at the root of it, the best way to increase your milk supply is to remove more milk.

Follow your baby's feeding cues.

Aim to watch your baby for hunger cues, and feed on demand.  This is especially important in the early days postpartum when you are establishing your milk supply. Breastfed newborns should eat around 8-12 times in a 24hr period. Older babies should eat 6-8 times in a 24hr period. 

Then...boost your supply by adding in additional stimulation by:

- Pumping or hand expressing AFTER a feeding

Your breasts are never truly "empty," so pumping after a feeding will tell your body to increase supply to keep up with the increased output.

- Pumping or hand expressing BETWEEN a feeding

If there is a time of day that your baby takes a longer stretch between feedings, typically in the evening/nighttime for most babies, this is a great time to add in a pumping session to help boost your supply.

- Pumping or hand expressing on the other breast (if baby only took one side)

This can be a great time to utilize a milk collector, such as a Haakaa silicone pump or Boon Trove. They are designed to be worn on the opposite breast during feeding to collect your letdown, so they can be especially useful if your baby tends to only nurse on one side. For more on milk collectors, check out this blog post!

- Power pumping

Pump for 10 minutes, rest for 10 minutes and alternate this pattern for 1 hour. Continue this once a day for 3-7 days until breast milk supply has increased. For more on power pumping, check out this blog post!

Hands on Nursing/Pumping

Hands-on pumping stimulates oxytocin release and has been shown to increase milk volume as well as calorie and fat content. Gently massage your breasts while you pump or breastfeed. It can be helpful to use a hands-free pumping bra if you are using a breast pump to free up your hands for some gentle massage!

Use Proper Pumping Techniques

Measure your flange size.

An incorrect flange size can sometimes be the culprit when it comes to a decrease in supply. An ill-fitting flange can cause pain, soreness, clogged ducts, and restricted milk flow. A flange that is too large will draw in too much of the areola and the areola may become red and uncomfortable from rubbing against the side of the flange. A flange that is too small will cause excess friction on the nipple itself, causing pain and discomfort. If your flange is fitting correctly, the nipple should be able to move freely within the flange tunnel, and only a small amount of areola should be drawn in while pumping.

1. How to Measure your Flange size
   1. Get your measuring tool. You can use a measuring tape at home, this ruler, or this free printable.
      
   2. Measure the diameter of your nipple by measuring the width across in millimeters. Do not include measurements for your areola, the larger part around your nipple.
   3. Add 1-3mm to your diameter to get your flange size. 

For more help with getting the correct flange size, you can download my Flange Sizing Cheat Sheet so you can have the how-to info right at your finger tips when you need it!

Inspect your pump parts for damage.

Worn out or damaged pump parts can cause a decrease in suction, therefore decreasing your pump's effectiveness and ultimately your milk supply. Follow the manufacturer guidelines for replacement. On average, you should be replacing your pump parts around every 90 days, but this varies greatly depending on how frequently you are pumping. 

Need replacement parts? Find them all in one place here!

Reevaluate Latch & Positioning

A poor latch can be a common cause of ineffective milk removal, which can then directly cause a decrease in supply. A good latch should be comfortable and pain free, and it's a foundational piece of a successful breastfeeding journey. There's so much to cover there, which is why I have a whole blog post dedicated to Mastering the Breastfeeding Latch that I would recommend reading, especially if you're having problems with your milk supply!

Galactagogues

Not usually the quick-fix they're made out to be.

There are some medications, foods and herbs that have been used to effectively increase milk supply, known as galactagogues. But most of these drugs and supplements are either poorly researched or show inconclusive or conflicting evidence as to their effectiveness. Sometimes moms look to galactagogues like lactation cookies or powerade for a quick fix, but unfortunately they are rarely going to be game-changers for your supply. There is often little harm in trialing a galactagogue, but using them in isolation without adequate and frequent breast milk removal will likely not get you the results you are looking for! 

Inconclusive or lacking evidence often points to using with caution.

There are some studies that may show a potential positive effect on breastfeeding from the use of fennel and fenugreek, although the evidence is not overwhelmingly dense or abundant. Many others such as milk thistle, brewers yeast, oats, and spirulina lack any conclusive evidence to support their use for increasing milk supply.

As with any supplement or medication while breastfeeding, the use of galactagogues should always be approached with caution. It is best to consult with a healthcare professional when considering taking any new supplements or medications.

Other Tips & Reminders

Avoid pacifier overuse.

It's best to avoid overusing the pacifier, especially before breastfeeding is well established (usually around 3-4 weeks), to avoid missing any hunger cues. This can lead to decreased feeding frequency and ultimately a lower supply.

Practice frequent skin-to-skin.

Frequent skin-to-skin contact can improve milk production and also offers easy access to the breast, increasing the likelihood of responsive breastfeeding.  Skin-to-skin doesn't have to be reserved for immediately after birth--it can be effective weeks or even months after baby is born!

Take care of yourself.

Since stress and anxiety can inhibit your let-down or release of breast milk, try to help yourself relax while feeding or pumping. Breastfeed or pump in a calm, relaxed environment, try deep breathing exercises, or take a warm bath. Also remember to focus on adequate hydration and nutrition. Your body needs fuel to feed your baby, so pay attention to your own needs as well!

Increasing your supply isn't usually an easy task, and it usually requires some patience and some time. Remember that you can only do your best, and the volume of milk you produce has no correlation to your worth as a mom. You're doing a great job! Hopefully you found a few takeaways to give you some tools for boosting your milk supply.

If you're looking for even more info, or if you're really struggling with a low supply and need more support, I would definitely recommend taking a look at my Low Milk Supply Guide. There are even more strategies with additional tips and more detailed explanations, and all of it is research-based guidance to help you feel successful in your breastfeeding journey. Click the link below for more!

Access the Low Milk Supply Guide Here!

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