How to Increase Breast Milk Naturally: 12 Things That Actually Work
Breastfeeding can be one of the most rewarding parts of motherhood, but it can also come with its fair share of worries. One of the biggest concerns I hear from moms is about milk supply, wondering if there's enough milk to nourish their baby. Suppose you've ever felt that tug of doubt, you're not alone. I’ve been there too, and it’s tough.
The good news is that there are natural, evidence-based ways to support and even increase your breast milk supply. These aren’t quick fixes or gimmicks but practical steps that can make a real difference. Let’s talk about 12 things that actually work to boost your milk, based on both science and real mom experience.
Whether you’re just starting out or have been breastfeeding for a while, these tips can help you feel more confident and connected to your baby’s feeding journey.
Understanding Milk Supply: Why It Matters
First, it’s important to know that milk supply works on a demand-and-supply system. The more your baby nurses or you pump, the more milk your body is signaled to produce. But sometimes, things get off track, stress, dehydration, or even the wrong pump flange size can interfere. These factors can lead to a decrease in milk supply, which can be concerning for new parents who want to ensure their baby is getting enough nutrition.
Supporting Milk Supply Naturally
That’s why natural support is so key. It’s about creating the right environment for your body to do what it’s made to do. For instance, staying well-hydrated is crucial; drinking plenty of water can help maintain your milk supply. Incorporating nutrient-rich foods into your diet, such as oats, almonds, and leafy greens, can provide the essential vitamins and minerals that support lactation. Let’s dive into the practical things you can start doing today.
The Power of Skin-to-Skin Contact
Another important aspect to consider is the role of skin-to-skin contact. This intimate bonding time not only strengthens the emotional connection between you and your baby but also stimulates the hormones responsible for milk production. The more you hold your baby close, the more your body responds by producing the milk they need. Establishing a consistent feeding schedule can help regulate your milk supply by signaling your body to produce milk at specific times that align with your baby's needs.
The Importance of Support and Community
Lastly, don’t underestimate the power of community and support. Joining a breastfeeding group or seeking advice from lactation specialists can provide encouragement and practical tips tailored to your unique situation. Sharing experiences with other parents can also alleviate feelings of isolation and stress, which are often barriers to successful breastfeeding. Remember, every journey is different, and finding what works best for you and your baby is essential in nurturing a healthy milk supply.
1. Nurse Often and On Demand
One of the simplest and most effective ways to boost milk supply is to nurse frequently. Your body responds to how much milk is removed, so feeding your baby whenever they show hunger cues helps maintain your supply.
Try to avoid strict schedules early on. Instead, follow your baby’s lead. This frequent nursing encourages your body to produce more milk naturally.
Holding your baby skin-to-skin not only soothes them but also stimulates hormones that promote milk production. It’s a beautiful way to bond and support your supply simultaneously.
2. Stay Hydrated and Nourished
Here’s the thing about milk supply: your body can’t make milk if you’re running on empty. Breast milk is about 87% water, so staying hydrated is one of the simplest ways to support your supply.
Drink water regularly throughout the day, and don’t forget to eat balanced meals. Nutrient-rich foods fuel your body and your milk production.
Focus on Nutrient-Dense Foods
Leafy greens, whole grains, healthy fats, and protein all play a role. Some superfoods, like moringa and barley grass, have been traditionally used to support lactation. Including these in your diet can give you an extra boost.
3. Use Breastfeeding-Friendly Supplements
Sometimes, diet alone isn’t enough, and that’s okay. Certain supplements can help support milk supply naturally without harmful additives.
Daily Dose Greens contains spirulina, barley grass juice, moringa, and sunflower lecithin, ingredients that have been shown to support milk supply and prevent those painful clogged ducts.
Daily Dose Greens is free from fenugreek, caffeine, and artificial fillers, making it safe and gentle for breastfeeding moms.
4. Practice Proper Latch and Positioning
A poor latch can make it harder for your baby to effectively remove milk, which can reduce your supply over time. Make sure your baby’s mouth covers a good portion of the areola, not just the nipple.
If you’re unsure, don’t hesitate to reach out to a lactation specialist. Minor adjustments can make a big difference.
5. Pump Between Feedings
If you want to increase your milk supply, pumping after or between nursing sessions can help. This extra stimulation signals your body to produce more milk.
Remember, the quality of pumping matters. Using a good pump and the right flange size is essential. A flange that’s too small or too big can cause discomfort and reduce milk output.
Flange Fit Tips
Signs your flange might not fit include nipple pain, bruising, or a lack of milk flow. If you need help, many lactation specialists can guide you on finding the right size.
6. Manage Stress and Get Rest
Motherhood is exhausting, and stress can sneak in easily. But stress hormones can interfere with the let-down reflex, making it harder to release milk.
Try to find moments to relax and rest. Even short breaks, deep breaths, or gentle walks can help calm your mind and support your milk flow.
7. Avoid Substances That Can Decrease Supply
Some ingredients and habits can unintentionally lower your milk supply. For example, large amounts of menthol, such as in peppermint (other mints, such as spearmint, have zero menthol), may reduce milk production for some moms.
Also, caffeine and certain herbal supplements, such as fenugreek, might not be suitable for everyone. It’s best to choose breastfeeding-safe options and check with your healthcare provider.
8. Use Warm Compresses Before Nursing
Applying a warm compress to your breasts before feeding can help stimulate milk flow and relieve any discomfort.
This simple step can make nursing more comfortable and effective, especially if you’re dealing with clogged ducts or engorgement.
9. Try Lactation Smoothies and Drinks
What you drink can support your milk supply, too. Smoothies made with lactation-friendly ingredients like oats, flaxseed, and moringa can be delicious and nourishing.
Adding Daily Dose Greens to your smoothie is an easy way to include galactagogues without any fuss.
10. Breastfeed Both Sides
Offering both breasts during each feeding encourages balanced milk production. If your baby favors one side, try starting the next feeding on the other side to keep both breasts stimulated.
11. Avoid Long Gaps Between Feedings
Going too long between nursing or pumping sessions can signal your body to slow down milk production. Aim to feed or pump every 2-3 hours, especially in the early weeks.
12. Seek Support When Needed
Sometimes, despite your best efforts, milk supply issues persist. You’re not alone, and help is available.
Connecting with a lactation specialist or joining a breastfeeding support group can provide guidance, encouragement, and practical tips tailored to your situation.
Frequently Asked Questions
Can drinking more water really increase milk supply?
Yes, staying well-hydrated is essential because breast milk is mostly water. Drinking enough fluids helps your body produce milk efficiently.
Is it safe to take supplements while breastfeeding?
Many supplements are safe and can support milk supply, but it’s important to choose products formulated specifically for breastfeeding moms. Avoid ingredients like fenugreek unless advised by a healthcare provider.
How do I know if my baby is getting enough milk?
Look for signs like steady weight gain, regular wet and dirty diapers, and contentment after feeding. If you’re concerned, a lactation specialist can help assess your baby’s intake.
Can stress really affect milk production?
Yes, high stress levels can interfere with the let-down reflex, making it harder to release milk even if your body is producing enough.
What if I can’t nurse often due to work or other reasons?
Try to pump regularly to maintain supply. Using a good-quality pump and pumping frequently can help mimic the demand your body needs to keep producing milk.
Supporting Your Milk Supply Naturally
Breastfeeding isn’t always easy, and worrying about milk supply can feel overwhelming. But remember, you’re doing an incredible job. These 12 natural strategies can help you support your milk supply in a way that feels manageable and nurturing.
That’s exactly why I formulated Daily Dose Greens with barley grass juice and sunflower lecithin, two ingredients that have been shown to support milk supply and prevent those painful clogged ducts. It’s designed specifically for moms like you, created from my own experience as a nurse and mother of five.
If you want to learn more about the superfoods that support motherhood, shop our mom-designed blend here. You’re not alone in this journey-we’re here to support you every step of the way.
