How to Increase Your Milk Supply: The Basics
- Chelsea Lactation & Postpartum Care
- Mar 26
- 2 min read
How to Increase Your Milk Supply: The Basics
Milk production works on a simple principle: supply and demand. The more milk is removed, the more your body will make. Here are the most effective, evidence-based ways to increase your milk supply.
Nurse or Pump Frequently
Breastfeed or pump at least 8–12 times per day to build and maintain milk production. Even short feeds tell your body to make more milk.
No amount of supplements, superfoods, or power-pumping sessions can compensate for infrequent milk expression.
Ensure a Good Latch
A deep latch helps your baby get milk. More milk out of your body satisfies your baby and helps to support milk production.
If latching is painful or doesn't get milk out, a lactation consultant can help you make adjustments. Sometimes, very small shifts in positioning can make a huge difference!
Offer Both Breasts at Every Feed
Encourage your baby to feed from both breasts at every feed. This supports a healthy milk supply in both breasts.
Feeding from both breasts equally is also important for your baby's physical development. Watch to see that your baby uses both sides of their body evenly. A side preference with breastfeeding is often a sign of body tension that can be treated with gentle bodywork (i.e. massage, chiro, etc.).
Use Breast Compression & Massage
Gently massaging the breast during feeding or pumping helps empty the breast more effectively, bringing more milk to baby and boosting milk supply over time.
Lots of Skin-to-Skin Contact
Holding your baby skin-to-skin encourages feeding cues and boosts milk-producing hormones.
Limit or eliminate soothers and swaddles, which can lead to missed feeding cues. If baby seems unsettled, start by offering the boob! More stimulation and feeding, even short bursts, can increase milk supply over time.
Minimize Supply-Lowering Factors
Avoid hormonal birth control with estrogen, certain medications (like pseudoephedrine), and large amounts of parsley and mint.
Consider Power Pumping
Power pumping mimics cluster feeding and can stimulate supply. Try pumping in short bursts (10 minutes on, 10 minutes off) for an hour once a day.
I recommend using Power Pumping as "Me Time." Plan the session for a time when you have a partner or helper around to look after baby. Then, hide somewhere private, set yourself up with yummy snacks, a giant water bottle, and your favorite show. This can be a rejuvenating break for touched-out moms and a time to look forward to during the day.
Still Struggling? Get Support!
If you’re following these basics and still struggling, a lactation consultant can help make adjustments and rule out other underlying issues.
Need support with milk supply or breastfeeding? I’m here to help! As a breastfeeding specialist, I can provide personalized guidance to help you reach your feeding goals. Contact me here to schedule a consultation or ask any questions.
