Breastfeeding is one of the most beautiful parts of motherhood, but it can also bring worry and frustration, especially when you’re concerned about milk supply. Many moms ask, “Am I making enough?” The good news is that milk production works on supply and demand: the more your baby nurses (or the more you pump), the more your body is signaled to make.
If you’re wondering how to produce more breast milk, these expert-backed tips can help you naturally support your body’s production and feel more confident along the way.
22 Ways to Boost Your Milk Supply
Whether you’re breastfeeding, pumping, or doing both, these simple, practical tips can help encourage healthy milk production and make feeding feel a little easier.
1. Breastfeed Frequently for as Long as Your Baby Will Nurse
Frequent feeding keeps your supply strong by signaling your body to make more milk.
Try to get in at least 8 to 16 feedings within a 24-hour period. That means you should be nursing every 2-3 hours each day. I recommend not rushing them. You can stimulate their feet and stroke their head to help keep them awake and actively feeding, but I wouldn’t take them off the breast if they aren’t ready. The more often your baby is breastfeeding, the more your body is told to make milk.
2. Offer Both Breasts at Each Feeding
Switching sides ensures balanced stimulation and helps boost overall milk production.
I recommend trying “switch nursing.” Watch your baby as she nurses. She will nurse vigorously for a few minutes, trying to initiate your letdown, then will start slowing down and swallowing less often. She may continue this slower sucking for a long time and then become too tired to switch to the other breast when you try to switch sides.
Try switching her to the other breast as soon as her sucking slows down, even if it has only been for a few minutes. Do the same thing on the other breast until you have offered each breast twice. Then let your baby nurse as long as she wants. Switch nursing will ensure that both breasts receive adequate stimulation, which can help increase your milk supply.
Another tip: When breastfeeding, use a milk catcher to collect the milk from your other breast that is leaking, so you can save it. Two great options are the Haakaa and Milkies Milk-Saver. Rather than soaking up your nursing pads, you’ll be grateful that you caught your milk, which you can use later. Every drop counts!
3. Try Massaging Your Breast Gently as You Nurse
Gentle massage and compression help your baby access more milk and prevent early fatigue.
Massaging your breasts can help the rich, higher-calorie hindmilk let down more efficiently. Breast compression is a simple, easy, and effective way to help your baby get more milk. Newborn babies will often fall asleep at the breast when the milk flow slows down, even if they haven’t gotten enough to eat. Breast compression helps maintain the flow of milk once baby starts falling asleep at the breast, allowing baby to receive more hindmilk.
Below is a video showing Dr. Jack Newman assisting a mother in using breast compression to help her baby get more milk while nursing.
4. Make Sure That You Are Using Proper Breastfeeding Techniques
A deep, comfortable latch allows efficient milk transfer and prevents nipple pain.
Check your positioning to ensure that baby is latching on correctly. If the areola is not far enough back in their mouth, baby may not be able to compress the milk sinuses effectively to release the milk. Ensure the baby is not just sucking on the nipple but is latched deeply onto the breast. If you are experiencing lots of pain with breastfeeding, it could be a sign that your baby is not latching correctly.
Related: 6 Rules for a Better Breastfeeding Latch
Here’s a video where I demonstrate eight different breastfeeding positions so you can find what works best for you and your baby:
5. Do Skin-To-Skin
Skin-to-skin contact increases oxytocin, which supports milk flow and bonding.
Skin-to-skin (also known as kangaroo care) is when you place your baby (only wearing a diaper) on your bare chest and a blanket around both of you to provide warmth. There are numerous benefits to skin-to-skin contact, one of which is helping to increase your milk supply. When a new mom makes skin-to-skin contact with her baby, it increases her oxytocin and prolactin levels.1 Both hormones help your body make and release breast milk.
6. Double Pump After Feedings
Pumping right after nursing helps fully empty your breasts and stimulate more milk.
The next best way to increase your milk supply is to double pump (use a breast pump on both breasts) after you nurse your baby. After you have breastfed your baby, done skin-to-skin, and gotten comfortable, begin to pump. Even if you are not expressing any milk, suckling stimulates your breasts to make more milk. Don’t give up and think it isn’t working if the milk isn’t flowing.
How Often to Pump
Ideally, if you have a low milk supply, you should breastfeed every two hours and follow it with a pumping session. If this schedule seems overwhelming, pump after as many feedings as possible, as often as needed. (I would say no more than 20 minutes per pumping session. These need to be short bursts but frequent.) And, at the very least, pump after your first feeding in the morning. This is when your supply is likely to be at its highest.
How Long to Use the Breast Pump
If you haven’t expressed any milk after 10 to 15 minutes, shut the pump off and repeat the process after your next feeding. If you can express milk, continue pumping for at least 5 minutes after the last drop of milk has fallen. You may experience what is called a “second letdown.” This occurs when you express milk until the flow stops, then continue to pump, and after several minutes, the milk begins to express again. If you have a second letdown, keep pumping for five minutes after the second flow stops. It is essential to note that you should not experience pain when pumping. If you begin to feel pain, please stop immediately.
Another thing I’d like to add is don’t let the breast pump equipment and the thought of frequent pumping intimidate you. Do as much as you can, as often as you can. Remember, every little bit helps.
Related: 15 Tips To Make Pumping Suck Less
7. Be Sure You Have Access to a Good Breast Pump
A quality pump improves efficiency, comfort, and consistency in your sessions.
Unfortunately, not all breast pumps are created equal, and a good-quality breast pump can really help. Great choices include a hospital-grade rental pump or a high-quality double electric pump, such as the Motif Luna (read our full review of the Motif Luna Breast Pump) or the Spectra S2. If cost is a concern, check with your health insurance provider. Many health insurance companies will cover the cost.
Tip: This is often listed under “durable medical equipment” in your insurance policy. You may need to refer to that in your call—and be persistent!) If you prefer not to purchase a pump, consider renting a hospital-grade breast pump for a few days. Hospital-grade pumps have stronger, more powerful motors and are the most efficient pumps available. They are bigger and heavier, so they aren’t as portable as other pumps. The hospital, an LLL Leader, or your childbirth educator should be able to provide you with the information you need to find a breast pump rental station.
Related: When and How to Use a Breast Pump
8. Figure Out the Right Setting for You
Adjust suction and speed for comfort—overly high settings can cause pain or reduce output.
When pumping, ensure the suction on your breast pump is set to a comfortable level. Many pumps have adjustable suction levels. Turning it up as high as it will go is unnecessary. Many of them have a massage mode and switch to an expression mode to help stimulate your breast as your baby would. Experiment with the different settings and set it as high as you feel comfortable, allowing you to express milk. If you’re not expressing milk, choose a setting based on comfort. Pumping may not feel “natural,” but it should not be painful. You might be surprised to find that a specific setting helps you pump more milk than others.
9. Get the Correct Flange Size
The right flange fit protects nipples and helps you express more milk effectively.
This is a tip that many people may not be aware of, but it can be helpful. Standard flange sizes included with a breast pump are between 24 to 28 millimeters. However, not all women fit these sizes. Some need smaller flanges, while others need larger flanges. When you have the wrong size breast flanges, they can cause nipple trauma and pumping discomfort, and you may not fully empty your breasts! I found that I pumped an additional ounce once I had the correct breast flange size. Ensure you have the right breast pump flange size for more effective pumping.
10. Power Pump
Power pumping mimics cluster feeding, signaling your body to boost production.
Many moms swear by power pumping. It’s a technique that mimics cluster feeding and can help increase your milk supply. You’ll need to replace one of your pumping sessions with a power pumping session, which will take about an hour. You’ll first pump for 20 minutes, take a 10-minute break, pump again for 10 minutes, take another 10-minute break, and then pump one more time for 10 minutes. You can do this once or twice daily for several days to see if your supply increases. It should, since it’s telling your body to make more milk!
11. Avoid Bottles and Pacifiers, if Possible
Letting your baby nurse directly maintains supply and supports a healthy latch.
When trying to increase your milk supply, ensure that your baby’s sucking needs are met at the breast. If your baby needs to be supplemented, consider using a cup, syringe, or tube feeding system, especially in the early stages (babies under two weeks old). This is less of a concern for older babies who are well-established with breastfeeding, as they are much less likely to have trouble switching back and forth between breast and bottle feeding.
Related: Pacifiers and Breastfeeding: What Experts Want You To Know
12. Nourish Yourself
Staying hydrated and eating enough calories keeps your energy and milk flow steady.
Try to eat well and drink enough fluids. (Here are some great lactation snacks.) Drink to thirst, typically 6-8 glasses daily, or more. (Both under- and excessive over-hydration can decrease your milk supply.) Your diet doesn’t have to be perfect, but you need to eat enough to keep yourself energized and to support your production. It’s easy to get overwhelmed with baby care and forget to eat and drink enough; however, many women claim they are ravenous when breastfeeding, so it might not be a problem. Just ensure you’re eating enough healthy foods, since what you eat also nourishes your child.
Related: Healthy Postpartum Snack Ideas for Energy & Recovery
13. Don’t Try to Diet While You Are Breastfeeding
Too few calories can lower your supply—focus on balance, not restriction.
Avoid dieting, especially in the beginning, while establishing your supply. You need 450-500 extra calories each day while lactating. If you eat high-quality foods and limit fats and sweets, you may notice that you lose weight at a natural pace.
14. Use Relaxation Techniques While Breastfeeding
Calming your mind helps reduce stress hormones that can suppress milk production.
Stress is one of the biggest things that can decrease your milk supply.2 Meditating and using relaxation techniques can help lower your cortisol levels and help promote your breast milk production.3 Try to do this throughout the day and while breastfeeding your baby if you are experiencing stress or discomfort.
15. Get Rest
Adequate rest supports hormone balance and healthy milk production.
It can be hard to get rest when you have a hungry newborn. However, it’s essential for you to get rest when you can, so that you don’t become overly exhausted, as this can also decrease your supply. Some tips on how to help you get some rest are:
- Make a postpartum plan
- When possible, sleep when your baby sleeps
- Line up help: with your chores, to watch/hold the baby between feedings, and after your pumping session. This can be from family members, friends, or hired help, such as a postpartum doula
- Accept help when offered
Right now, your only job is to feed your baby. Have others around you help with tasks such as burping, diapering, bathing, and all other aspects of caring for your baby. Others should also help take care of you, feed you, ensure you get a daily shower, and assist with household chores, among other things. Until you have established a good routine and are satisfied with your milk supply, prioritize your rest and enlist help.
Related: How to Rest During the Newborn Days
16. Quit Smoking and Drinking Alcohol
Avoiding these substances helps protect both your baby and your milk supply.
Other things that can reduce your milk supply are smoking and alcohol.4 You should have eliminated these two things during pregnancy, so you might be used to saying no. But refraining a little longer might be more difficult for some than others. If you have difficulty quitting or cutting down on smoking and alcohol, talk to your doctor or midwife, or another professional for support.
17. Certain Foods May Help Increase Your Milk Supply
Some moms find oats, garlic, and protein-rich foods help support production.
Some foods that generations of mothers also swear by, claiming they help increase milk supply. Although no scientific studies have proven these claims, many mothers have reported seeing a difference, so it’s worth a try. Along with a well-balanced diet, try to include whole oats (like a bowl of oatmeal, oatmeal lactation cookies, or oat milk), garlic, pumpkin, and protein-rich foods.18,19
18. Certain Supplements May Increase Your Milk Supply
Herbs like fenugreek or blessed thistle may help, but always confirm safety first.
Some herbal supplements have been used for many years to increase milk production, with the most popular being Fenugreek, Blessed Thistle, Red Raspberry, and Brewers Yeast (containing B vitamins). These herbal remedies have not been scientifically proven to increase milk supply; however, moms have used them for hundreds of years with varying degrees of success.
Many moms do see a somewhat increased effect, and these herbs are generally considered safe. Therefore, it is okay for moms to try them in conjunction with other methods, if they wish, but to have realistic expectations about the results. But before using any of these, consult with your care provider to ensure safety.
Note: Fenugreek is rated GRAS (generally regarded as safe), but when taken in large doses, it may cause a decrease in blood sugar levels; therefore, it should be used cautiously by individuals with diabetes.5 It is in the same family as peanuts and chickpeas and may cause an allergic reaction in moms allergic to them. It has not been known to cause problems for the babies of the mothers who take it, but pregnant women shouldn’t use it because it may cause uterine contractions.6,7
If fenugreek is going to help, mothers usually notice an increase within one to three days. Fenugreek is used in artificial maple flavorings and may cause a maple syrup odor in the mother’s or baby’s sweat. That means there is enough of it in your system to be effective.
19. Avoid Taking Hormonal Birth Control
Some birth control options can decrease milk output—talk to your provider.
Many women experience a loss in their milk production once they get back on their hormonal birth control. Some of them even dry up. Talk to your care provider before you decide on birth control and which option is best for you.
20. Check Your Medications
Always confirm that prescriptions and OTC meds are breastfeeding-safe.
Some medications are not recommended when you begin breastfeeding.8 This is why it’s important to talk to your doctor about your prescriptions and any OTC medications you take before you start your breastfeeding journey. There are even some that can potentially decrease your milk supply. Some of those medications are decongestants, antihistamines, and some for weight loss.
Related: Safe Medications To Take While Breastfeeding
21. Get Help Early
Lactation consultants can identify latch or supply issues before they become bigger problems.
Getting help before your baby’s weight loss becomes a big concern is important. Contact a local lactation consultant to visit your home for assistance. In almost all cases, once a healthy baby starts gaining weight, they won’t suddenly begin losing it unless there is an underlying medical problem with mom or baby. Contact your local IBCLC if you have further questions about increasing your milk supply.
22. Potential Medications Can Help
Prescription options, such as Reglan or Domperidone, may help increase milk production, but only under medical supervision.
If all other methods of increasing milk production haven’t worked, two prescription medications are available that may be used to increase milk supply: Metoclopramide and Domperidone. Studies have shown a 66 to 100% increase in milk production.9 Depending on the dose and how much milk the mother produced before taking these medications.
Metoclopramide
Metoclopramide (Reglan or Maxeran) has been used in infants for many years to treat gastroesophageal reflux disease (GERD).10 It’s also given to moms who’ve had a C-section to help prevent nausea. When a lactating woman takes it, it stimulates the production of prolactin. Also, it will nearly always increase milk output within 2-3 days. A dose of 30-45 mg per day appears to be the most effective, although some studies have reportedly used a daily dose of 10 mg, administered two to three times daily, for seven to 14 days.17
Reglan
If you are taking Reglan, you should also address the cause of the low supply by correcting positioning or pumping frequently. Otherwise, your supply will return to previous levels when you discontinue taking it. Reglan has frequent side effects like fatigue, irritability, and depression, making its use for many nursing mothers unacceptable. Even though some mothers have taken Reglan to help increase their milk supply, doctors report that it can be risky since it can pass into the breast milk and may be harmful to baby.11
Domperidone
Domperidone is another drug that is effective at increasing milk production.12 Like Reglan, it is also used to treat gastrointestinal disorders in infants and adults. It has the same side effect of increasing prolactin production by the pituitary gland.
Domperidone (Motilium) has been used in Canada and other countries for decades. Domperidone has fewer side effects than Reglan because it does not enter the brain tissue in significant amounts.13 However, some women have had bad side effects.
The FDA does not recommend using domperidone to increase milk supply.14 The agency is concerned with the potential public health risks associated with domperidone. There have been several published reports and case studies of cardiac arrhythmias, cardiac arrest, and sudden death in patients receiving an intravenous form of domperidone that has been withdrawn from marketing in some countries.15,16
Key Takeaways
- Breastfeeding frequently and offering both breasts helps stimulate milk production.
- Using proper techniques and seeking help from lactation consultants can improve your supply.
- Nourishing yourself and staying hydrated is crucial for maintaining milk flow.
- Certain foods, supplements, and relaxation techniques may naturally boost production.
- If other methods fail, consult your healthcare provider about potential medications for increasing milk supply.
Increasing your milk supply takes patience and support, but you don’t have to do it alone. These proven methods can help your body respond naturally. And if progress feels slow, consider reaching out to a lactation consultant or your healthcare provider. With the right help, you’ll get there.
