How to Increase Breast Milk Supply

About Shyamala Sathiaseelan (Author)

Shyamala Sathiaseelan is a Lactation Counsellor and parenting coach who supports clients from pre-pregnancy counselling through informed birthing choices, lactation, parenting, and up to menopause.

• Introduction
• Common Signs of Low Supply: Myth vs. Reality
• How to Naturally Increase Milk Supply
• Returning to Work While Breastfeeding
• Foods and Lifestyle Factors That Support Lactation
• How Partners and Family Can Support Breastfeeding
• When to Seek Help
• Key Takeaways
• FAQs
• Message by SuperBottoms
  

I often see women in Facebook groups asking how to increase their breast milk supply. My first question is always, 'How frequently do you feed your baby? ' Why do you feel your supply is low? More often than not, it’s not an actual low supply but a perceived low supply.

Let me explain. Over time, we have shifted from joint families to nuclear families, losing a wealth of knowledge and support in the process. Many new mothers now navigate parenthood alone or with minimal help from immediate family members, who themselves may have forgotten much of what they once knew. In the past, large family networks provided guidance and support. Still, today, many mothers have little exposure to breastfeeding before having their children, making it difficult to distinguish between what’s normal and what’s not.

One of the biggest misconceptions is that babies should sleep for long stretches. The phrase “sleep like a baby” is misleading—newborns wake up every few hours to feed. Unaware of this, many parents assume their baby isn’t getting enough milk simply because they wake frequently. This lack of awareness can create unnecessary anxiety about milk supply.

Common Signs of Low Supply: Myth vs. Reality

Many mothers worry about low milk supply when their baby is actually getting enough. Here are some common myths and their realities:

• Myth: If my baby wants to feed frequently, I don’t have enough milk. 

• Reality: Frequent feeding is normal, especially during growth spurts.

• Myth: My baby is fussy, so I must not have enough milk.

• Reality: Babies can be fussy for many reasons, such as gas, overstimulation, or teething, and it’s not always related to milk supply.

• Myth: I can’t feel my letdown, so I must not be producing enough.

• Reality: Some mothers don’t feel their letdown, but that doesn’t mean it isn’t happening.

• Myth: My breasts feel soft, so I must not have milk.

• Reality: After the first few weeks, milk production stabilises, and breasts may not feel as full, but they continue to produce milk.

Before discussing ways to increase supply, let’s clarify a few key points:

Unless there is an underlying medical condition, most mothers produce more than enough milk for their baby. Many even tandem feed multiple children.

Medical conditions that may affect supply include specific health issues, previous breast surgery, or retained placenta, which can interfere with milk production.

A baby who latches onto the breast from birth and suckles effectively will naturally stimulate milk production.

Breast milk is already present in the second trimester of pregnancy. Some women may even leak colostrum before birth, but hormones regulate full milk production. Once the placenta is expelled, milk production increases significantly. Even a small piece of retained placenta can impact supply.

How to Naturally Increase Milk Supply

Can a mother take a galactagogue to boost milk production? The answer is both yes and no. While foods like garlic, asparagus, fenugreek, and fennel are known galactagogues, they will not increase milk supply unless the breasts are being emptied regularly. The key to increasing milk supply is frequent feeding or expressing. When the breasts are emptied, the brain receives a signal to produce more milk. This can be done in several ways:

• Frequent feeding: Ensure your baby latches and feeds effectively every two hours.
• Pumping or hand expression: If direct breastfeeding isn’t possible, simulate real-life feeding by emptying the breasts regularly.
• Skin-to-skin contact: Holding your baby close can stimulate milk production.
• Breast massage and compression: These techniques can help improve milk flow and promote more effective milk emptying from the breasts.
• Galactagogues: While they can be helpful, they should be used in conjunction with frequent nursing or pumping.

However, be cautious. Trying to increase supply unnecessarily can lead to an oversupply, which may cause issues such as mastitis or engorgement.

Returning to Work While Breastfeeding

For mothers returning to work, maintaining milk supply is a common concern. Here are some tips:

• Establish a pumping schedule: Pumping every 2-3 hours during work hours helps maintain the supply.
• Proper milk storage: Store breast milk in labelled bags or bottles in the refrigerator or freezer.
• Practice paced bottle feeding: Ensure caregivers feed the baby using paced feeding techniques to avoid overfeeding and nipple confusion.
• Pump while nursing at home: Pumping on one side while the baby feeds on the other can help maintain supply.

Foods and Lifestyle Factors That Support Lactation

Maintaining a healthy lifestyle can positively impact milk supply. Consider the following:

• Stay hydrated: Drink plenty of water throughout the day.
• Eat nutrient-dense foods: Whole grains, lean proteins, and healthy fats support milk production.
• Incorporate lactation-friendly foods: Oatmeal, almonds, flaxseeds, and leafy greens are great choices.
• Reduce stress: Stress can affect your milk supply, so prioritise rest and relaxation.
• Get enough rest: While sleeping with a newborn is challenging, resting when possible helps maintain milk production.

How Partners and Family Can Support Breastfeeding

Support from loved ones can make a huge difference in a mother’s breastfeeding journey. Here’s how partners and family members can help:

• Encourage and reassure: Positive reinforcement goes a long way in boosting a mother’s confidence.
• Help with household tasks: Taking over chores allows the mother to focus on feeding and resting.
• Bring water and snacks: Breastfeeding can be physically demanding, so small gestures like keeping water and snacks handy are appreciated.
• Assist with burping and diaper changes: These small tasks lighten the mother’s load.
• Advocate for breastfeeding in public or social settings: Being supportive when the mother feeds in public can help her feel comfortable and confident.

When to Seek Help

Before assuming you have a low milk supply, assess your baby’s output. If your baby has at least six wet diapers in 24 hours and is pooping regularly, they are likely getting enough milk. If you are still concerned, consult a Lactation Professional for guidance. Every mother’s breastfeeding journey is unique, and professional assessment can help determine the best course of action for you and your baby. Lastly, it’s always a good idea to educate yourself about breastfeeding before your baby arrives. Understanding what to expect can prevent unnecessary stress and ensure a smoother transition into motherhood.

Breastfeeding is a learning experience for both mother and baby. With the right information and support, most mothers can successfully nourish their babies without worry.

Key Takeaways

1. Perceived Low Supply is Often Not Real - Many mothers think they have low milk supply when they don't. Frequent feeding, fussiness, or soft breasts are often misunderstood signs. In most cases, these are normal behaviours and not indicators of insufficient milk. 
2. Milk Supply is maintained by demand - The most effective way to increase or maintain milk supply is to regularly empty the breasts, either through breastfeeding or pumping. Galactagogues, such as fenugreek or oats, only work when combined with frequent feeding or breastmilk expression. 
3. Education and Support Make a Big Difference - With the shift from joint to nuclear families, many mothers lack exposure to breastfeeding before having their babies. Support from partners, family, and lactation professionals, along with good information, can make breastfeeding more successful and less stressful.

FAQs

Q1 - How do I know if I have a low milk supply?

Ans - A true low milk supply is rare. If your baby has at least six wet diapers per day, regular bowel movements, and is gaining weight appropriately, then your milk supply is likely sufficient. Frequent feeding, soft breasts, or fussy behaviour do not necessarily mean you have a low milk supply.

Q2 - My baby wants to feed all the time—does this mean I’m not making enough milk?

Ans - Not necessarily. Cluster feeding (when a baby feeds frequently in short intervals) is normal, especially during growth spurts. It helps stimulate your supply to meet your baby’s increasing needs.

Q3 - How often should I breastfeed to maintain or increase my milk supply?

Answer - Newborns typically feed every 2-3 hours, which helps maintain their milk supply. If you’re trying to increase supply, frequent feeding or pumping (every 2-3 hours, including at night) is key.

Q4 - What are the best ways to increase my breast milk supply naturally?

• Nurse frequently (at least every 2-3 hours)
• Ensure a good latch for effective milk removal
• Practice skin-to-skin contact to stimulate production
• Use breast compressions while feeding to help empty the breast
• Pump after or between feedings to encourage more milk production
• Eat lactation-friendly foods like oatmeal, flaxseeds, and almonds
• Stay hydrated and manage stress

Q5 - Do lactation supplements (galactagogues) really work?

Ans - Herbs like fenugreek, fennel, and blessed thistle are often used to support lactation, but they are most effective when the breasts are emptied frequently. The best way to increase supply is to pump more frequently.

Q6 - How does pumping help with milk supply?

Ans - Pumping mimics a baby’s nursing and signals your body to make more milk. If you are supplementing, returning to work, or want to increase supply, pump every 2-3 hours, especially if you miss a feeding session.

Q7 - What should I do if I have to return to work but want to continue breastfeeding?

• Establish a pumping routine that mimics your baby’s feeding schedule.
• Store breast milk properly using labelled storage bags or bottles.
• Educate caregivers about paced bottle feeding to prevent overfeeding.
• Nurse your baby before and after work to maintain supply.

Q8 - Can stress or dehydration affect my milk supply?

Ans - Yes. Stress and dehydration can temporarily reduce supply, so it’s essential to stay hydrated and take care of yourself. Eating well, staying relaxed, and getting rest, when possible, all help.

Q9 - How can my partner or family support my breastfeeding journey?

• Encouraging and reassuring you when breastfeeding feels challenging.
• Helping with household tasks so you can rest and feed the baby.
• Bringing you water and snacks while you nurse.
• Burping the baby or changing diapers after feeding.
• Supporting breastfeeding in public or social situations.

Q10 - When should I see a lactation consultant?

Ans - If you’re experiencing a painful latch, poor weight gain in your baby, true low supply, or difficulty breastfeeding, seek help from a lactation consultant. They can assess your feeding technique and provide personalised guidance.

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Reference Links

1. Increasing breastmilk supply
2. How does milk production work?
3. How Much and How Often to Breastfeed