How to Increase Your Breast Milk Supply

I remember having to pump right after giving birth and crying because I only got about 5 drops of milk. I felt defeated and like my body was not doing what it was supposed to do. Everything worked out and I ended up nursing my first son for a year!

We will all go through a period of time where we wonder if we are making enough milk to feed our baby. If you have concerns, there are ways to know if your baby is getting enough milk.

Things you should not worry about

• Do not worry if your baby is feeding more often (cluster feeding). This is natural due to growth spurts. It can be very difficult on mom because some days it might feel like all you are doing is nursing. This is usually short lived and not a long-term routine.
• Don’t worry how your breasts feel. They will change a lot throughout your nursing journey.
• Do not worry if you do not get a lot of milk after pumping. Your baby is more efficient at getting milk while nursing. Some pumps also work better than others. Follow these tips if you have to pump to get the most milk.

Some of the links in this post are affiliate links.  This means if you click on the link and purchase the item, I will receive an affiliate commission at no extra cost to you. These tips are based on my personal experience and should not be taken as medical advice. If you have any questions, please consult your doctor.

How to Increase Your Breast Milk Supply

Breastfeeding more frequently is the best way to increase your breast milk supply. Your supply is based on demand, so the greater the demand, the more your body will produce. This is especially true in the first few hours and days after birth.

Make sure you stay hydrated while you are nursing. Remember, you are hydrating yourself and your baby. It is easy to go throughout the day and forget to drink enough water. You do not need an excess amount of water, but try to drink a glass every time you nurse or pump.  I keep this water bottle handy throughout the day.

Ways to increase supply:

• Nurse/pump more often
• Make sure your baby is latching well
• Get enough sleep
• Eat a well-balanced diet
• Eat whole grains such as oats
• Drink lactation teas such as Mother’s milk or Pink Stork Lactation Tea
• Eat lactation cookies – This recipe from How Sweet Eats is my favorite! YUMMY! I make them for friends right before their due date. They also freeze so well!

There are a few things you will want to avoid if you are trying to increase or maintain your breast milk supply.

• Peppermint
• Sage
• Some medications (check with your doctor and always let doctors know when you are nursing so they know what medications to avoid)
• Sudafed

How to Decrease Your Breast Milk Supply

When you are ready to start the weaning process or your baby is not eating as much breast milk, your supply will naturally decline based on supply.

There are times you might want to decrease your supply. These are my go-to methods to drastically reduce my supply.

• Go a little longer between feeding/pumping sessions until you can completely cut out a couple.
• Use washed and cold cabbage leaves in your bra until they are wilted (about 2 hours).
• Peppermint is another great way to decrease supply. I really like Pink Stork’s No Flow Tea. It has sage, parsley, and peppermint to help with the weaning process. 

Do you have other ways you increase or decrease your milk supply? Let me know in the comments.