Oct 04, 2020
  1. The most important aspect to increase your milk supply is related to SUPPLY and DEMAND. It is important to empty your breasts at least 8x/day either by breastfeeding or pumping. The more you empty your breasts the more milk you will make! 

  2. Place your baby in skin-to-skin at least 1 hour before pumping or breastfeeding. Snuggle time can make all the difference when trying to increase milk supply. Get your baby in the BREASTURANT!

  3. Wake a sleepy baby! The baby should be drinking and swallowing, not nibbling or pacifier like suckling, while at the breast. Massage or compress your breasts when the baby stops sucking to help the milk flow easier.

  4. Apply warmth, massage your breasts for a few minutes, and then hand express a few drops of milk before feeding or pumping. 

  5. Know how to operate your breast pump. Make sure you are using the proper pump settings and are double pumping for 15-20 minutes. Pumping should not hurt. It should feel like a “pulling and tugging”. Make sure you have the correct flange size. You can find a lot of breastfeeding and pumping resources on my BBB YouTube channel HERE.  

  6. Do your best to relax and decrease your stress while pumping or breastfeeding. If you get stressed watching how much milk is coming out while pumping, a good tip is to take baby socks and cover up the bottles. Distract yourself with music, podcasts, read or watch your favorite TV show.

  7. Do not go longer than 5 hours between pumps especially at night. 

  8. Try Power Pumping/Power Hour-pump 10 minutes on and 10 off for 1 hour, preferably in the morning, 3 days in a row. Pump/feed regularly around the clock the other times of the day. 

  9. Eat a good healthy well rounded diet to include your prenatal vitamin, at least 2-3 servings of protein (~65grams), and adequate water intake (urine should be pale yellow/clear). Foods known to possibly increase milk supply include oats, brewer’s yeast, flax seed, fennel, basil, dark leafy greens (spinach, kale, arugula, collard greens, dandelion greens), fibrous foods, barley, pumpkin and sunflower seeds, ginger, coconut water, and green papaya. 

  10. Overall herbal supplements that are thought to increase milk supply include moringa, fenugreek (not to be taken by moms with a history of thyroid or diabetes), alfalfa, blessed thistle, goat’s rue, nettle, and shatavari. Herbal supplements are not FDA approved so it is advised that you always check with your health care provider, especially if you are taking other medications, to make sure there are no adverse interactions. 

Things to keep in mind that may decrease milk supply include breast anomalies, no breast changes during pregnancy, breast augmentation/reduction surgery, history of infertility, PCOS, excessive swelling after delivery, smoking, hypothyroidism, and use of hormonal birth control. Some moms will also have a temporary decrease in their milk supply during menses. 


Marasco, L. and West, D. Making More Milk, 2020

*It is very important to seek good sound lactation counseling with a knowledgeable and experienced IBCLC! There may be other underlying issues involved with low milk supply and care from your physician may be required.


Want a FREEBIE to help keep your milk supply up?
Click HERE to get access to the FREE Mini Milk Boosting eBook!


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With love & gratitude,


Let’s be (.)(.) Breast Pen Pals!

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