Natural Ways to Increase Milk Supply while Breastfeeding

Natural Ways to Increase Milk Supply While Breastfeeding
by Nadia Sabri MD

Many moms wonder about natural ways to increase milk supply at some point in their breastfeeding or breast pumping journey. We ask ourselves questions like ‘am I making enough milk’ or ‘what can I do to boost my milk supply while breastfeeding’?

Luckily for us mamas, there are quite a few ways to help maintain and boost milk production so our little ones stay milk drunk. Some natural ways to boost supply shared below.

Note: These tips are informational only and not to replace medical advice with your physician. Please discuss with your personal physician and your child’s pediatrician before trying anything new and/or if you have questions.

This post may contain affiliate links. Please see disclosure for details.  

Boost and Maintain Milk Supply

1. Stay hydrated

The exact number of fluid intake may vary per individual. Some recommendations on fluids.

2. Eat a well balanced diet

Breastfeeding moms need an extra ~500 calories per day. Choose nutritious food that give you energy and help with milk production. For example, protein rich foods like oatmeal, adding flaxseed meal or  brewer’s yeast to smoothies or yogurt, eggs, veggies are some good ideas.

3. Don’t forget your vitamins!

The AAP recommends Calcium, Vit D, Iron, Folic Acid as important vitamins and minerals for breastfeeding moms and discusses how the content of breastmilk changes based on diet.

3. Nurse often and follow your baby’s lead

Nursing babies do not follow a schedule, they set it.  So, go with the (milk) flow and follow your boss baby’s cues.

4.  Let baby feed fully on each side

Don’t be in a rush to switch sides or end the session. Milk production is a demand-supply system so the more often baby feeds, the more milk production occurs.

5.  Lactation cookies

You can bake some at home and modify the ingredients to your liking (ie. add more chocolate chip!) or buy premade cookies. I’ve tried a few recipes for lactation cookies and my favorite is the recipe from How Sweet Eats.

If you’d like to get ready-made cookies, you can find them at any store that carries baby products. Sometimes though, it is easier to let things come to  you. If you’re having one of those days (or weeks), I’ve linked some below from Amazon that can be delivered right to your door.

6.  Lactation teas

Do you like to drink? Tea, that is! If so, you may want to try out lactation teas

7. Galactologues

What if you want increased milk production but don’t want cookies or teas?

Galactologues like Fenugreek, Blessed Thistle, Brewer’s Yeast are supplements that can help. These herbs can be taken separately or in a combo formulation. Fenugreek can have mixed results when taken by itself. For some women, it really helps but for other it may not make a difference or even reduce supply.

Personally, I found the most effective result with the combination of fenugreek and blessed thistle as in Upspring’s Milkflow. That, along with brewer’s yeast capsules really worked for me.

I’d recommend you try out various options to see what works for you and your body.

And of course, before starting any supplements or if you have any questions, it’s always a good idea to discuss with your doctor.

8. Use a breast pump

Very useful to empty breast if baby only feeding one side or to start a milk stash or to maintain milk supply for home or work.

Some great options from my personal experience are Medela Pump in Style, Medela Freestyle. These double pumps are quick and easy to use. If you don’t plan on pumping except for occasionally, then Medela’s manual pump is great.

Want more info on breastfeeding and pumping?
Here are some articles on 8 simple ways to make breastfeeding easier and things to know about breast pumping.

I hope these tips help make your breastfeeding and pumping journey easier.

Most importantly, I want to stress that the main point is to feed our babies. It is crucial to be sensitive to the fact that every woman is unique, as is her situation. Some women have insufficient glandular tissue, chronic issues like PCOS, milk production issues, or other factors making breastfeeding very difficult or not possible.

Read more on Five Things Every Mom Need to Know.

Mamas, whatever your way of feeding, be proud of the fact that you are doing the best you can and that you are feeding your child. That is what is important. As a pediatrician and fellow mom, I support you.

What did you find helpful to boost or maintain your milk supply while nursing? Please share!

* This post may contain affiliate links which means I may earn a small commission at no extra charge to you if you purchase a product through my links. The product recommendations are based on honest reviews, the quality of product and not in exchange for anything. For more information, refer to my disclosure. Hope you find the products helpful!