How To Increase Milk Supply: A Complete Guide for Nursing Moms

As a mom of two and a professional nurse who has worked with countless breastfeeding mothers, I understand the worry that comes with wondering if your baby is getting enough milk. The concern about low milk supply is one of the most common challenges I hear from new moms, and I’ve been there myself.

The good news? In most cases, your body is producing exactly what your baby needs. And if you do need to increase your milk supply, there are proven, natural strategies that really work. I’ve tested them personally, and I’ve guided hundreds of mothers through this journey.

In this comprehensive guide, I’ll share everything I’ve learned about increasing milk supply—both from my professional training and from my own experience as a pumping and breastfeeding mom. Whether you’re exclusively breastfeeding, pumping, or doing both, these strategies will help you build and maintain a healthy milk supply.

Understanding How Milk Supply Works

Before we dive into strategies to increase milk supply, it’s essential to understand the basics of how your body produces milk. This knowledge empowers you to make informed decisions about your breastfeeding journey.

The Supply and Demand System

Your breasts operate on a simple but powerful principle: supply and demand. The more milk that’s removed from your breasts—whether through nursing or pumping—the more milk your body produces. This is why frequent feeding or pumping sessions are so crucial, especially in the early weeks.

When your baby nurses or you pump, your body receives signals to produce two key hormones: prolactin, which stimulates milk production, and oxytocin, which triggers the letdown reflex that releases milk from your breasts. The emptier your breasts become, the faster they work to refill.

Signs Your Baby Is Getting Enough Milk

Before assuming you have low supply, check for these positive signs that your baby is well-fed:

• Wet diapers: At least 6 wet diapers per day after the first week
• Weight gain: Steady weight gain of about 4-7 ounces per week in the first months
• Active swallowing: You can hear or see your baby swallowing during feeds
• Satisfied behavior: Your baby seems content and relaxed after feedings
• Regular stools: At least 3-4 bowel movements per day in the early weeks, transitioning to yellow, seedy stools
• Alert and active: Your baby is generally alert during awake times

If you’re seeing these signs, your supply is likely just fine. However, if you notice any concerning symptoms like poor weight gain, fewer than 6 wet diapers daily, or your baby seems constantly hungry and fussy, it’s time to consult with a lactation consultant or your pediatrician.

For more insights into the science behind breast milk production, check out my article on the science behind breast milk.

10 Proven Strategies to Increase Milk Supply

Based on my professional experience and personal journey, these are the most effective strategies for boosting milk production. I’ve organized them from the most impactful to additional supportive measures.

The Power Pumping Method: A Detailed Guide

Power pumping has been a lifesaver for me and countless mothers I’ve worked with. This technique replicates cluster feeding—those times when babies nurse frequently in short bursts—to trigger your body to increase milk production. Think of it as tricking your body into believing there’s suddenly higher demand for milk.

What Is Power Pumping?

Power pumping involves alternating between pumping and resting over the course of one hour, typically once per day. Unlike your regular pumping sessions where you might pump for 15-20 minutes and be done, power pumping keeps your breasts engaged for a full hour with strategic breaks.

The goal isn’t necessarily to collect large amounts of milk during the power pumping session itself. Instead, you’re sending strong signals to your body to ramp up overall production. Most mothers notice an increase in their supply within 3-7 days of consistent power pumping.

My Recommended Power Pumping Schedule

Power Pumping Tips from My Experience

• Use a double electric breast pump: Manual pumping for an hour would be exhausting. A quality double pump makes this much more manageable. If you need help getting a pump through insurance, check out my guide on how to get a free breast pump through insurance.
• Choose the right time: Many experts recommend power pumping in the morning when prolactin levels are naturally highest. However, I found success doing it in the early evening, around 6-7 PM, when my supply naturally dipped and my babies often cluster fed.
• Stay consistent: Commit to power pumping at the same time each day for 5-7 consecutive days. This consistency is key to seeing results.
• Replace, don’t add: Your power pumping session replaces one of your regular pumping sessions—you don’t need to add an extra hour on top of your normal routine.
• Don’t watch the bottle: During power pumping, you might not see much milk, especially in the later pumping intervals. That’s completely normal. Put a sock or cloth over your bottles so you’re not tempted to watch and get discouraged.
• Use proper flange size: Make sure your pump flanges fit correctly. Ill-fitting flanges can reduce milk transfer and cause discomfort. Your nipple should move freely in the tunnel without too much areola being pulled in.
• Create a relaxing environment: Use this hour to watch your favorite show, listen to calming music, or practice deep breathing. Stress inhibits letdown, so make this time as pleasant as possible.
• Incorporate breast massage: During the rest periods, gently massage your breasts to encourage more milk flow when you pump again.

When to Expect Results

Most mothers notice an increase in their overall milk supply within 3-4 days of consistent power pumping. Some see results as quickly as 48 hours, while others may need up to a week. The key is patience and consistency. If you don’t see changes after 7 days, take a week off and try another round if needed, or consult with a lactation consultant to troubleshoot.

Want to learn more about combining different feeding methods? Read my article on how to combine breastfeeding and pumping.

Lactogenic Foods That Support Milk Production

While frequent milk removal is the foundation of building supply, eating nutrient-rich lactogenic foods can provide additional support. I want to be honest with you: there’s limited scientific evidence that any single food directly increases milk supply. However, these foods are packed with vitamins, minerals, and compounds that support overall lactation health.

The most important principle is this: galactagogue foods work only when combined with frequent and effective milk removal. You can’t eat your way to a higher supply without regular pumping or nursing.

My Favorite Lactogenic Foods

Whole Grains (Especially Oats and Barley)

Oats are the most popular lactogenic food for good reason. They’re rich in beta-glucan, a type of fiber that may increase prolactin, the milk-making hormone. I start every morning with a big bowl of oatmeal topped with nuts, seeds, and fruit. Barley is another excellent grain—it’s actually the richest dietary source of beta-glucan. You can add barley to soups, stews, or make barley water by simmering barley in water and drinking the liquid throughout the day.

Leafy Green Vegetables

Dark leafy greens like spinach, kale, and collard greens are nutritional powerhouses. They’re loaded with iron, calcium, and phytoestrogens that may support milk production. Plus, they’re natural diuretics, helping your body manage water retention while still supporting milk output. I add greens to smoothies, omelets, and stir-fries to get my daily dose.

Nuts and Seeds

Almonds, flaxseeds, chia seeds, sunflower seeds, and sesame seeds are all considered lactogenic. They provide healthy fats, protein, and essential nutrients. Flaxseeds, in particular, are high in omega-3 fatty acids and contain phytoestrogens. I keep a mix of ground flaxseed and chia seeds to sprinkle on my oatmeal or add to smoothies.

Fennel

Fennel has been used for centuries in traditional medicine to support lactation. You can eat the bulb raw in salads, roast it as a side dish, or brew fennel seeds into a soothing tea. The mild licorice flavor makes it a pleasant addition to many dishes.

Garlic

While it might change the taste of your milk slightly, garlic is believed to stimulate milk production and has been used traditionally across many cultures. Start slowly to see how your baby responds. I love adding fresh garlic to pasta, soups, and stir-fries.

Protein-Rich Foods

Your protein needs increase while breastfeeding. Lean meats, fish (especially salmon, which is high in omega-3s), eggs, tofu, and legumes all support milk production and keep your energy levels up. Aim for protein at every meal.

Sweet Potatoes and Root Vegetables

Sweet potatoes, carrots, and beets are excellent sources of beta-carotene and complex carbohydrates. They provide sustained energy and important nutrients for milk production.

Dates and Figs

These naturally sweet fruits are traditional galactagogues in many cultures. They’re high in iron, fiber, and natural sugars that provide quick energy. I keep dates on hand as a healthy snack that also might support my supply.

Quick Lactogenic Recipe Ideas

Foods and Beverages to Limit

While most foods are fine in moderation, a few things may decrease milk supply or cause issues:

• Peppermint and spearmint: Large amounts can reduce milk supply. Avoid peppermint tea, candies, or gum if you’re trying to increase production.
• Sage and parsley: These herbs in large quantities (more than you’d use in cooking) can decrease supply.
• Excessive caffeine: While moderate caffeine is fine (1-2 cups of coffee daily), too much can interfere with sleep and potentially affect supply.
• Alcohol: Contrary to the old belief that beer helps milk production, alcohol actually decreases it. If you choose to drink, do so in moderation and wait at least 2 hours before nursing or pumping.

Managing Stress and Lifestyle Factors

In my years working with breastfeeding mothers and from my own experience, I can tell you that stress is the number one factor that sabotages milk supply. I’ve witnessed mothers whose supply dropped dramatically within 24-48 hours of a stressful event. Understanding this connection and learning to manage stress is crucial for maintaining and increasing your milk supply.

How Stress Affects Milk Production

When you’re stressed, your body enters “fight or flight” mode and produces cortisol, a stress hormone. Cortisol can interfere with oxytocin, the hormone responsible for milk letdown. This means your milk might be there, but it’s harder for it to flow. Additionally, chronic stress can reduce prolactin levels, directly impacting milk production.

Stress also affects your milk supply indirectly. When you’re overwhelmed, you might:

• Skip or rush through feeding or pumping sessions
• Forget to eat regular meals or drink enough water
• Get less sleep, which depletes the energy your body needs to produce milk
• Experience tension and anxiety that makes it harder to relax during nursing

Practical Stress Management Strategies

Ask for Help

This is the most important thing I can tell you: You cannot do everything yourself. Accept help from your partner, family, or friends with cooking, cleaning, and household tasks. Let others handle the laundry while you focus on feeding your baby and resting. Your job right now is to nourish your baby and yourself—everything else can wait or be delegated.

Prioritize Sleep

I know “sleep when the baby sleeps” is the most cliché advice, but it’s also the most important. Even 20-minute naps can help restore your energy and support milk production. Your milk-making hormones are highest during nighttime sleep, so try to get at least a few hours of continuous rest. Consider having your partner handle one nighttime feeding with expressed milk so you can get a longer stretch of sleep.

Practice Relaxation Techniques

Before each pumping or nursing session, take a few minutes to relax. Try deep breathing exercises, gentle shoulder rolls, or simply close your eyes and think about your baby. Some mothers find that looking at photos of their baby, smelling an item with their baby’s scent, or listening to calming music helps trigger letdown.

Set Realistic Expectations

Your house doesn’t need to be perfect. You don’t need to respond to every email or text immediately. Give yourself permission to focus solely on feeding your baby and taking care of yourself during these early weeks. The dishes can wait; your mental health cannot.

Stay Connected

Isolation can increase stress and anxiety. Connect with other breastfeeding mothers, whether through in-person support groups or online communities. Sharing your experiences and hearing that others face similar challenges can be incredibly reassuring.

The Hydration Connection

Dehydration directly impacts milk production. When you’re not drinking enough fluids, your body conserves water for essential functions, which can reduce milk output. During my breastfeeding journey, I noticed my mouth felt particularly dry after nursing or pumping—this is from the release of breastfeeding hormones and a signal that I needed to drink more.

Keep a large water bottle with you at all times. I place one at every nursing station in my house and make it a habit to drink a full glass every time I sit down to feed or pump. Aim for at least 8-10 glasses (64-80 ounces) daily, and increase this if you’re active or it’s hot outside.

Nutrition and Energy

Breastfeeding requires an extra 300-500 calories per day. When you’re not eating enough, your body doesn’t have the energy it needs to produce milk optimally. Focus on nutrient-dense foods rather than empty calories:

• Eat regular meals—don’t skip breakfast or lunch because you’re too busy
• Keep healthy snacks easily accessible (nuts, cheese, fruit, whole grain crackers)
• Include protein, healthy fats, and complex carbohydrates at each meal
• Set phone reminders to eat if you tend to forget when caring for your baby

Avoid crash diets. While it’s natural to want to lose pregnancy weight, severe calorie restriction can tank your milk supply. Your body needs adequate nutrition to make milk. Focus on eating well and staying active in gentle ways, and trust that the weight will come off gradually.

Common Pumping Mistakes That Reduce Milk Supply

Over the years, I’ve seen several common mistakes that can unintentionally sabotage milk supply. Avoiding these pitfalls can make a huge difference in your breastfeeding success. For a deeper dive into this topic, check out my article on common pumping mistakes breastfeeding moms make.

Using the Wrong Flange Size

This is one of the most common issues I see. If your pump flanges don’t fit properly, you won’t empty your breasts efficiently, which signals your body to produce less milk. Your nipple should move freely in the tunnel without too much areola being pulled in. Many women need a different size than what comes standard with their pump. Consult with a lactation consultant or use the manufacturer’s sizing guide to find your correct fit.

Waiting Too Long Between Sessions

Going more than 5 hours between pumping or nursing sessions (especially overnight) can signal your body to slow production. In the early weeks, aim for no longer than 3-4 hours between sessions, even at night. As your supply establishes, you can gradually extend to 4-5 hours, but avoid longer gaps unless medically advised.

Not Pumping Long Enough

Many mothers stop pumping as soon as the milk stops flowing. However, continuing for an additional 2-3 minutes after milk flow ceases helps ensure your breasts are fully empty and sends stronger signals to produce more milk. A complete pumping session typically takes 15-20 minutes per breast.

Supplementing Too Early

Introducing formula before breastfeeding is well-established (usually around 6 weeks) can reduce the demand on your breasts, potentially lowering your supply. If supplementation is necessary, work with a lactation consultant to create a plan that maintains your milk production through continued nursing or pumping.

Introducing Pacifiers Too Soon

While pacifiers have their place, introducing them in the first 3-4 weeks can interfere with establishing your milk supply. Your baby’s sucking should be primarily at the breast during this critical period. Once breastfeeding is well-established, pacifiers can be introduced safely.

Using an Old or Inefficient Pump

Breast pump motors lose suction power over time. If you’re using a pump that’s more than a year old or one that’s been used heavily, it might not be effectively emptying your breasts. Consider replacing the pump or at least the motor and valves. Hospital-grade pumps can also be rented for more powerful suction.

Curious about whether pumping affects supply? Read my article: Does using a pump for breast milk reduce milk supply?

When to Seek Professional Help

While many milk supply concerns can be addressed with the strategies I’ve shared, there are times when professional support is essential. As a nurse, I always encourage mothers to reach out when they’re uncertain or concerned.

Consult a Lactation Consultant If:

• Your baby isn’t gaining weight appropriately
• You’re experiencing pain during nursing or pumping
• Your baby has fewer than 6 wet diapers per day after the first week
• You’ve tried multiple strategies to increase supply without success
• You’re experiencing symptoms of mastitis (fever, flu-like symptoms, red, painful areas on the breast)
• You have a history of fertility issues, PCOS, thyroid problems, or underwent breast surgery
• Your baby was born prematurely or has feeding difficulties
• You’re feeling overwhelmed, anxious, or depressed about breastfeeding

Medical Conditions That Can Affect Supply

Certain medical conditions can impact milk production and may require specialized support:

• Hormonal imbalances: Thyroid disorders, PCOS, or diabetes can affect milk supply
• Insufficient glandular tissue: Some women have less milk-producing tissue in their breasts
• Previous breast surgery: Breast reduction or augmentation can sometimes impact milk production
• Certain medications: Some medications can reduce supply (talk to your doctor before stopping any prescribed medication)
• Postpartum complications: Retained placenta, significant blood loss, or other delivery complications can affect early milk production

If you have any of these conditions, working closely with both your healthcare provider and a lactation consultant from the start can help you establish and maintain your supply.

Final Thoughts: You’ve Got This, Mama

After helping countless mothers through their breastfeeding journeys and navigating my own experiences with two babies, I want you to know this: most concerns about low milk supply are exactly that—concerns, not reality. Your body is remarkably designed to nourish your baby, and in most cases, you’re producing exactly what your little one needs.

If you do need to increase your supply, remember that the foundation is always the same: frequent and effective milk removal through nursing or pumping. Everything else—the power pumping, the lactogenic foods, the hydration, the stress management—supports this fundamental principle.

Be patient with yourself and your body. Building milk supply doesn’t happen overnight. Most mothers see improvement within 3-7 days of implementing these strategies, but it can take longer. Keep track of your baby’s wet diapers and weight gain rather than obsessing over how much milk you can pump. Remember, your baby is more efficient at removing milk than any pump.

Most importantly, your mental health and well-being matter just as much as your milk supply. If breastfeeding is causing you severe stress or anxiety, it’s okay to supplement or switch to formula. Fed is best, and a happy, healthy mom is what your baby needs most.

You’re doing an amazing job. Trust your body, trust the process, and don’t hesitate to reach out for professional support when you need it. Every breastfeeding journey is unique, and yours is perfect for you and your baby.

Sending you support and encouragement on this beautiful (and sometimes challenging) journey.

With love and understanding,
Charlotte Rose
Professional Nurse, Mom of Two & Your Breastfeeding Companion