How to increase your breast milk supply for new moms

Breastfeeding is a natural and nurturing way to feed your baby, but it doesn't always come easily. Many new mothers find themselves questioning whether they're producing enough milk to meet their baby's needs. In fact, concerns about low milk supply are among the most common reasons mothers stop breastfeeding earlier than intended. Understanding how to effectively increase your milk supply can empower you to continue breastfeeding with confidence.

This comprehensive guide offers practical, evidence-based strategies to help you boost your milk production, ensuring your baby receives the nourishment they need.

Understanding milk production: The supply and demand principle

Breast milk production operates on a supply and demand basis. The more frequently and effectively your baby nurses, the more milk your body is stimulated to produce. Regular removal of milk from the breasts signals your body to continue making milk.

Recognizing effective milk removal

Effective milk removal is crucial for maintaining and increasing supply. Signs of effective milk removal include:(Jognn)

- Your baby feeds at least 8–12 times in 24 hours.(Cincinnati Children's Hospital)

- You can hear your baby swallowing during feeds.(nhs.uk)

- Your breasts feel softer after feeding.

- Your baby has regular wet and dirty diapers.(nhs.uk)

Strategies to increase milk supply

1. Frequent and effective nursing

Nurse your baby often, aiming for 8–12 feedings in a 24-hour period. Allow your baby to feed on demand, ensuring they nurse effectively at each session. Offering both breasts during each feeding can also help stimulate milk production.(WIC Breastfeeding Support)

2. Ensure proper latch

A proper latch ensures your baby can effectively remove milk, stimulating increased production. Signs of a good latch include:(Verywell Family, nhs.uk)

- Your baby's mouth covers both the nipple and a portion of the areola.(Wikipedia)

- You hear rhythmic sucking and swallowing.

- Minimal discomfort during feeding.(nhs.uk)

If you're experiencing pain or your baby isn't gaining weight adequately, consult a lactation consultant for assistance.

3. Skin-to-Skin contact

Holding your baby skin-to-skin can stimulate the release of hormones that promote milk production. This practice also encourages more frequent nursing sessions.

4. Pumping between feedings

Pumping between nursing sessions can help increase milk supply by further stimulating your breasts. Aim to pump for 15–20 minutes after feedings, especially if your baby doesn't empty both breasts.(WIC Breastfeeding Support)

5. Maintain a healthy diet and stay hydrated

Consuming a balanced diet rich in whole grains, lean proteins, fruits, and vegetables supports overall health and milk production. Staying hydrated is equally important; drink water throughout the day to stay well-hydrated.

6. Rest and manage stress

Adequate rest and stress management are vital for maintaining milk supply. Fatigue and stress can negatively impact milk production. Prioritize rest when possible and seek support from family and friends to help manage daily tasks.(Verywell Family)

Foods and supplements that may help

Galactagogues

Certain foods and herbs, known as galactagogues, are believed to help increase milk supply. These include:

- Oats: Rich in iron and fiber.

- Fenugreek: An herb commonly used to boost milk production.

- Fennel: May help stimulate milk production.

- Brewer's yeast: Contains B vitamins and protein.

While some mothers find these helpful, it's important to consult with a healthcare provider before starting any new supplement.

When to seek professional help

If you've tried these strategies and still have concerns about your milk supply, it's important to consult with a lactation consultant or healthcare provider. They can assess for underlying issues and provide personalized guidance.(nhs.uk)

In summary, increasing your milk supply is a process that involves patience, persistence, and support. By understanding the principles of milk production and implementing effective strategies, you can work towards meeting your breastfeeding goals. Remember, seeking help from healthcare professionals is a sign of strength and a step toward ensuring the best for you and your baby.