9 Simple Ways to Boost Your Milk Production for Breastfeeding Moms
Hey there, mama!
Whether you’re just starting your breastfeeding journey or you’ve been at it for a bit, you might be wondering how to keep that milk flowing. Breastfeeding is not an easy task and anyone who says that it is may be exaggerating the truth.
First off, let me start by saying you’re doing an incredible job, and every drop of milk counts! If you’re entertaining the idea of breastfeeding you’re doing a great job. Breastfeeding is hard work but definitely worth it. So if you’re providing any breast milk to your little one congratulations to you my love! That’s awesome.
If you’re hoping to boost your supply, here are nine tips to help you out. Let’s dive in!
Nurse, Nurse, Nurse to Help Increase Your Milk Supply
The more you nurse, the more milk your body will produce. This is the first rule of breastfeeding. Companies will sell you hopes and dreams with their products but this is really the only thing that matters. Everything after this is extra helpful, but this has to come first.
Think of it as a supply-and-demand system—your body gets the signal that your baby needs more, and it responds by making more milk. Try to nurse frequently and let your baby feed as long as they want. When possible, offer both breasts at each feeding.
Stay Hydrated to Increase Your Milk Supply
Your body needs plenty of fluids to make milk. Make sure you’re drinking water throughout the day, especially when you’re nursing. You want to maintain a minimum of 100 fluid ounces or 13 cups of water. Doing this will ensure you have enough fluids for you and to make your breast milk.
Keep a water bottle nearby and sip regularly. If plain water isn’t your thing, herbal teas (like those made for lactating moms) and coconut water are great options too. Sprinkle in juices, the more natural the better and generally avoid sodas and other beverages with high sugar content.
Eat Well to Increase Your Breast Milk Supply
What you eat affects your milk supply. Yes you’re eating more than usual because the body uses 25% of your daily energy to create breast milk, which is 5% more than the brain uses to function.
To make all this energy you want to aim for a balanced diet full of nutrient-rich foods. Foods rich calcium, protein, iron, vitamin D, iodine, and vitamin B12 will help with the complexity and richness needs to fill your babies belly and ensure proper nutrition.
Foods that are high in these nutrients include foods like oats, flaxseeds, and dark leafy greens like spinach and kale are great choices to support milk production. To read more about nutrient dense foods that will help the content of your breast milk be sure to check out this article at the link. In addition you want to snack on almonds, walnuts, or even a bowl of yogurt to give yourself a little boost.
Try Lactation Teas or Supplements to Increase Your Milk Supply
There are a variety of herbal teas and supplements specifically designed to support lactation. Look for ingredients like fenugreek, blessed thistle, and fennel.
This also includes anise tea, goats eye tea, nettle and alfalfa. Many moms swear by these, but it’s always a good idea to check with a healthcare provider before starting any new supplement.
Some common teas and brands include mothers milk and _________, which helps with hydration, nutrients, and activating the hormones that help supply your milk supply.
Drinking this tea daily will help with your flow and with your confidence and feeding your little one all they need.
Rest (Yes, Really!) to a increase Your Breast Milk Supply
I know, easier said than done, right? But rest is super important for maintaining your milk supply. When you’re stressed or exhausted, it can affect your body’s ability to produce milk. You have a lot going in in trying to heal your body, in caring for your children, keeping your home, and this quadruples if you’ve already gone back to work.
Try to squeeze in naps when baby sleeps, or ask for help so you can rest. Even 20-minute power naps can make a difference! So get in the zzzzs when you can and kick your feet up as often as possible. With that you want to make sure that your incorporating restful and relaxing activities into your day so that sleep may come easier when the time permits.
Pump Between Feedings
Adding in a pumping session between nursing can signal your body to make more milk. Pumping in between breastfeeding can be a great idea for a few reasons. First, it helps to boost your milk supply. The more often milk is removed from your breasts, the more milk your body will make, so pumping can signal your body to produce more.
It’s also handy for building a stash of milk. If you’re planning to return to work or just want some flexibility, having extra milk stored in the freezer can be a lifesaver.
Plus, if your baby sleeps for longer stretches or isn’t feeding as often, pumping can help relieve any fullness or discomfort in your breasts and prevent issues like clogged ducts.
It’s all about keeping that milk flowing smoothly! It doesn’t have to be a long session—just 10-15 minutes can help stimulate production. Plus, it’s a good way to build up a stash for later.
Skin-to-Skin Contact to Help Increase Milk Supply
Spending time with your baby skin-to-skin can naturally increase your milk production. Skin-to-skin contact is a super simple yet powerful way to boost your breast milk supply.
When you hold your baby close, with their skin directly against yours, it helps trigger the release of oxytocin—often called the “love hormone.” This hormone is key for milk production and helps your body let down milk more easily. Plus, skin-to-skin helps keep your baby calm and promotes more frequent nursing, which naturally signals your body to make more milk. It’s like your body and baby are working together in perfect harmony!Plus, it’s a beautiful bonding time for you and your little one!
Check Your Baby’s Latch to Increase Your Milk Supply
Sometimes, milk production can be affected if your baby isn’t latching properly. A good latch helps your baby drain the breast efficiently, which in turn signals your body to make more milk. If you’re unsure about your baby’s latch, consider reaching out to a lactation consultant who can help.
A baby’s latch is everything when it comes to breastfeeding! A good latch means your baby is getting enough milk comfortably, and it also prevents you from feeling sore or developing issues like cracked nipples. When the latch is shallow—meaning the baby is only sucking on the nipple and not getting enough of the areola—it can lead to pain for you and frustration for your baby, because they might not be getting enough milk.
But when the latch is deep, your baby’s mouth covers a good part of the areola, not just the nipple. This allows them to nurse more effectively, getting a steady flow of milk, which can help them gain weight and stay content. A deep latch also helps your body respond better, as efficient milk removal signals your breasts to keep producing more.
If you’re having trouble with your baby’s latch, it can make breastfeeding feel difficult, but a little adjustment or help from a lactation consultant can work wonders!
Relax and Be Patient to Increase Your Breast Milk Supply
Lastly, be kind to yourself! Stress and anxiety can interfere with milk production, so try to relax as much as you can. Trust your body, trust the process, and know that breastfeeding isn’t always easy, but you’re doing an amazing job.
Breastfeeding is a journey, and every mom’s experience is different. If you ever feel stuck or uncertain, remember that there are resources and support available to help you. Keep nourishing yourself, take it day by day, and trust that you and your baby are figuring this out together. Happy nursing, mama!
