How to Increase Milk Supply When Breastfeeding: An Evidence-Based Guide
Breastfeeding is a biologically normal and deeply nourishing process, but that doesn’t mean it always comes easily. One of the most common concerns new parents face is low milk supply. Whether you’re exclusively nursing, pumping, combo feeding, or relactating, there are a variety of effective, research-supported strategies that can help support and increase milk production.
This guide will walk you through how milk supply works and what you can do—holistically and practically—to increase it.
Understanding How Milk Supply Works
Milk production is driven by the principle of supply and demand. The more frequently and effectively milk is removed from the breast, the more your body is signaled to produce.
There are three major hormones and regulators involved:
Prolactin: Stimulates milk production.
Oxytocin: Triggers the milk-ejection reflex or “let-down.”
Feedback Inhibitor of Lactation (FIL): A protein in breast milk that slows milk production when milk remains in the breast too long.
This means that in most cases, increasing supply requires more frequent and efficient removal of milk.
1. Frequent and Effective Milk Removal
The most foundational way to boost supply is to increase the frequency and quality of milk removal.
Tips:
Breastfeed every 2–3 hours, including overnight (8–12 times in 24 hours).
Allow baby to finish the first breast and offer the second.
Don’t limit time at the breast if baby is actively sucking and swallowing.
Pump after feedings if baby is not emptying the breast effectively.
Consider using breast compressions during feeding or pumping.
Pumping Tips:
Use a high-quality double electric or hospital-grade pump.
Pump both breasts for 15–20 minutes, especially if baby is not latching or is supplementing with formula.
Hands-on pumping (massage + compression) has been shown to increase milk output.
2. Skin-to-Skin Contact
Skin-to-skin contact is not just for bonding—it also supports breastfeeding hormones. It stimulates oxytocin, which helps trigger the milk-ejection reflex and can boost supply.
Try doing skin-to-skin during feeding or while baby naps on your chest.
Kangaroo care (especially in the early postpartum period) is supported by evidence for both preterm and full-term infants.
3. Addressing Latch and Transfer Issues
Poor latch or ineffective milk transfer can mimic low supply. Common signs include nipple pain, baby not gaining weight, short or very long feedings, and still feeling full after feeds.
A lactation consultant (IBCLC) can assess latch and offer hands-on help.
Tongue and lip ties, high palates, or tension in baby’s jaw or neck (e.g., from birth trauma) can contribute to feeding difficulties.
Correcting these underlying issues can significantly improve milk transfer and, in turn, supply.
4. Power Pumping
Power pumping mimics cluster feeding and helps stimulate an increase in prolactin.
Power pumping protocol example:
Pump for 20 minutes
Rest 10 minutes
Pump 10 minutes
Rest 10 minutes
Pump 10 minutes
Do this once a day for a few days to a week. This method is commonly used to stimulate supply during dips or while building back from supplementation.
5. Nutrition, Hydration, and Rest
While milk supply is primarily driven by frequency of removal, your body still needs adequate nourishment.
Eat balanced meals rich in healthy fats, protein, and complex carbohydrates.
Stay well hydrated; aim for enough water to quench thirst.
Chronic sleep deprivation and stress can suppress lactation hormones—try to rest when possible and seek support.
Note: Overhydration can also dilute electrolyte balance and may not improve supply.
6. Herbal Galactagogues
Certain herbs have been traditionally used to support milk production, though evidence is mixed and individual responses vary.
Common herbs:
Fenugreek: Widely used but may cause side effects like gas, and is contraindicated for some people (e.g., with thyroid issues or diabetes).
Blessed thistle
Goat’s rue
Shatavari (Asparagus racemosus)
Moringa (Malunggay)
Always consult a provider familiar with herbs and lactation, especially if you have allergies or medical conditions.
7. Medications
In some cases, prescription medications may be used to boost milk supply. These are generally considered when non-pharmacologic methods have been exhausted.
Domperidone: Increases prolactin levels and has shown efficacy in some cases, but it’s not FDA-approved in the U.S. due to cardiac risks.
Metoclopramide (Reglan): Also increases prolactin but can cause mood-related side effects, including depression.
These are generally considered a last resort and should be used under medical supervision, ideally in conjunction with lactation support.
8. Treating Underlying Conditions
Low supply may be linked to physiological or hormonal issues, including:
Insufficient glandular tissue (IGT)
PCOS
Thyroid dysfunction (especially hypothyroidism)
Retained placenta
Blood loss during birth
Hormonal birth control use (especially those containing estrogen)
Addressing these with your provider or lactation consultant is crucial if milk supply remains low despite optimal feeding practices.
9. Supporting the Emotional Journey
Feeling like you’re not making enough milk can be incredibly stressful. But remember: you are not alone, and your body is not broken.
Milk supply challenges are common, especially in a culture that often fails to support new parents. Having the right support system—from lactation consultants to doulas to informed pediatricians—can make all the difference.
Final Thoughts
The most powerful way to increase milk supply is frequent and effective milk removal. From latch adjustments to pumping strategies, herbal allies to hormonal insights, there are many tools available to support your journey.
Every feeding journey is unique. Whether you’re exclusively breastfeeding, combo feeding, or pumping, your effort and care are valid—and your baby benefits from every drop.
References
Academy of Breastfeeding Medicine. Clinical Protocol #1: Guidelines for Assessment of Breastfeeding and Supplementation. https://www.bfmed.org/protocols
Kent JC, Prime DK, Garbin CP. Principles for maintaining or increasing breast milk production. J Obstet Gynecol Neonatal Nurs. 2012;41(1):114-121.
Geddes DT, et al. Anatomy of the lactating human breast redefined with ultrasound imaging. J Anat. 2009;215(5):620–628.
Zuppa AA, et al. Domperidone for treating maternal lactation insufficiency: a review of the literature. Breastfeed Med. 2010;5(3):125–129.
Marasco L, Marmet C, Shell E. A Guide to Successfully Supplementing Breastfeeding with a Lactation Aid. Clin Lactation. 2013;4(1):11–15.
Hale TW. Medications and Mothers’ Milk. Springer Publishing, 2021.
Mortel M, Mehta SD. Systematic review of the efficacy of herbal galactagogues. J Hum Lact. 2013;29(2):154-162.
WHO. Guideline: Protecting, promoting and supporting breastfeeding in facilities providing maternity and newborn services. Geneva: World Health Organization; 2017.
U.S. Department of Health and Human Services. Office on Women’s Health: Making Milk. https://www.womenshealth.gov/breastfeeding/learning-breastfeed/making-milk
