How to Increase Breast Milk Supply: 10 Tips That Really Help
"Is my baby getting enough?" "Why do they want to feed all the time?" "How can I keep up?" If you've asked yourself any of these, you're not alone. Worrying about milk supply is one of the most common concerns for breastfeeding mums.
The good news is that most mums can make enough milk, and there's a lot you can do to boost your breast milk supply. Below are 10 practical, evidence-based tips, plus how to tell whether your supply really is low and when to get extra support.
How breast milk supply works
Breast milk production works on supply and demand. The more milk is removed from your breasts, the more your body makes.
- When your breasts stay full, your body slows production.
- When your breasts are emptied often, your body speeds production up.
That's why almost every tip below comes back to one thing: removing milk more often and more effectively.
Is your milk supply actually low?
Many mums worry about low milk supply when their baby is actually feeding well. Soft breasts, short feeds and cluster feeding in the evenings are all normal and don't mean you're running out.
Signs your baby is getting enough milk include:
- At least 6 heavy wet nappies a day from around day 5
- At least 2 soft, yellow poos a day in the early weeks
- Steady weight gain after the first few days, usually back to birth weight by around 2 weeks
- Audible swallowing during feeds, and baby seeming content afterwards
If you're unsure, ask your midwife or health visitor to watch a feed and check your baby's weight.
10 ways to increase breast milk supply
1. Feed on demand
Follow your baby's lead and feed whenever they show hunger cues, such as rooting, sucking on hands or turning towards the breast. Newborns usually feed 8 to 12 times in 24 hours, including at night.
Don't worry about a routine yet. One usually settles naturally over the first few months. If you need to give a bottle while building your supply, express milk around the same time so your body still gets the signal.
2. Check your baby's latch and positioning
A shallow latch is one of the most common reasons for low supply, because baby can't remove milk efficiently. A good latch usually means baby's mouth is wide open, their chin touches your breast, and feeding doesn't hurt after the first few seconds.
Comfortable positioning makes a good latch much easier. A supportive nursing pillow, such as the BellaMoon Mini Moon, lifts baby to breast height so you aren't hunching or straining your back.
3. Offer both breasts at every feed
Let baby finish the first side, then offer the second. Switching sides, sometimes called switch nursing, keeps a sleepy baby interested and makes sure both breasts are well drained.
Regular draining helps increase milk supply and lowers the risk of engorgement and mastitis.
4. Take a breastfeeding holiday
A breastfeeding holiday (or "nursing vacation") means spending 2 to 3 days mostly in bed or on the sofa with your baby. Feed often, keep visitors to a minimum and enjoy lots of skin-to-skin contact.
Skin-to-skin encourages your baby to feed more and boosts oxytocin, the hormone that helps release your milk. Ask your partner or family to take care of meals and chores.
5. Use breast massage and compressions
Gently massage your breast towards the nipple before and during a feed or pumping session. When baby's sucking slows, squeeze your breast gently and hold it, which is known as breast compression.
Both help milk flow faster, so your breast drains more fully and your body is prompted to make more.
6. Pump after feeds, or try power pumping
Once breastfeeding is established (often around 6 weeks), pumping for 10 to 15 minutes after some feeds tells your body to make more milk. If your midwife or a lactation consultant suggests it, you can start sooner.
Power pumping copies a cluster-feeding baby and can help during growth spurts. Once a day, for a few days, try this one-hour routine:
- Pump for 20 minutes, rest for 10 minutes
- Pump for 10 minutes, rest for 10 minutes
- Pump for 10 minutes
7. Check your breast pump parts and flange size
A sudden drop in pumped milk isn't always a supply problem. Valves and membranes wear out and lose suction, so replace them regularly, following your pump maker's guidance.
Also check your flange fit. A flange that's too big or too small can reduce how much milk you pump and make pumping uncomfortable.
8. Eat well and drink to thirst
You don't need a special diet to breastfeed. Eat regular, balanced meals and snacks, and don't try to diet hard while you're building your supply.
Breast milk is mostly water, so keep a glass of water within reach at every feed and drink whenever you feel thirsty. Pale yellow urine is a good sign you're drinking enough.
9. Relax and stop watching the bottle
Stress can block oxytocin and slow your let-down. If you find yourself staring at the pump bottle or waiting for the tingle, try a distraction: a box set, a book or a podcast.
One tip from our community: drape a muslin over the pump bottles so you can't count every drop. Then settle back, get comfortable and let your body do its thing. A BellaMoon 3-in-1 pregnancy and nursing pillow supports you and your baby so you can properly relax into every feed.
10. Get breastfeeding support early
If you're worried about your supply, ask for help sooner rather than later. Your midwife or health visitor can watch a feed and check baby's weight, and an IBCLC lactation consultant can help with latch, positioning and pumping plans. Many offer video calls.
In the UK you can also call the National Breastfeeding Helpline on 0300 100 0212, or contact La Leche League GB for free peer support.
What can lower your milk supply?
A few things can reduce supply, so it's worth knowing what to look out for:
- Long gaps between feeds, or scheduled feeding in the early weeks
- Giving formula top-ups without expressing
- Some medicines, including pseudoephedrine decongestants and contraception containing oestrogen (check with your pharmacist or GP)
- Smoking
When to get help straight away
Contact your midwife, health visitor or GP the same day if your baby has fewer wet nappies, is very sleepy and hard to wake for feeds, looks increasingly yellow, or is losing weight.
Breast milk supply FAQs
How long does it take to increase milk supply?
Many mums notice a difference within 2 to 3 days of feeding or pumping more often. It can take a week or more to see a steady increase, so keep going.
Does drinking more water increase breast milk supply?
Not on its own. You need to stay hydrated, but drinking beyond your thirst won't make more milk. Frequent, effective milk removal is what increases supply.
What foods increase breast milk supply?
There's little good evidence that any food boosts milk supply. Oats and other foods often called galactagogues are fine as part of a balanced diet. Speak to your GP or pharmacist before taking herbal supplements such as fenugreek.
Is cluster feeding a sign of low milk supply?
No. Cluster feeding, when baby feeds very often over a few hours, is normal, especially in the evenings and during growth spurts. It's your baby's way of boosting your supply.
Can I increase my milk supply after it has dropped?
Yes, in most cases. Feeding or pumping more often, checking the latch and getting support can rebuild supply, even after a few weeks.
The bottom line
The best way to increase breast milk supply is to remove milk often and effectively, with a good latch, frequent feeds and some extra pumping if you need it. Look after yourself, get comfortable and ask for help early. You're doing an amazing job.
This article is for general information only and isn't a substitute for advice from your midwife, health visitor, GP or a lactation consultant.
