How to Increase Breast Milk Supply: A Practical Guide for Mothers

Breastfeeding is one of the most beneficial things a mother can do for her baby, but many mothers worry about low milk supply. While a true low milk supply is rare, there are several ways to ensure optimal milk production. The key is understanding the supply and demand principle: the more often and effectively the baby feeds, the more milk is produced. In addition, sleep, rest, stress management, and proper nutrition play a vital role in maintaining a good milk supply.

Understanding Supply and Demand

Breast milk production operates on a simple principle: the more milk removed, the more milk the body makes. Frequent breastfeeding or expressing milk signals the body to produce more. Key strategies include:

• Breastfeed on demand – Whenever the baby shows hunger cues, such as rooting, sucking on hands, or fussing, offer the breast.
• Ensure proper latch – A good latch helps the baby effectively remove milk, stimulating more production.
• Offer both breasts per feeding – Switching sides encourages more milk flow and production.
• Use breast compression – Gentle compression while the baby nurses can help increase milk intake and production.
• Pump between feedings – If the baby is not nursing frequently enough or there are supply concerns, adding pumping sessions can help.

Lifestyle Factors That Affect Milk Production

Many lifestyle factors influence milk supply, including sleep, stress, hydration, and nutrition.

Rest and Sleep

Adequate sleep is essential for hormonal balance and milk production. While new mothers often struggle with sleep deprivation, prioritizing rest where possible can be beneficial. Co-sleeping (following safe sleep guidelines) or taking short naps during the day can help.

Managing Stress

High stress levels can negatively affect milk production by interfering with oxytocin, the hormone responsible for milk letdown. Some effective stress management techniques include:

• Deep breathing exercises
• Gentle physical activity, such as walking
• Postnatal yoga or meditation
• Seeking support from family, friends, or lactation consultants

Hydration and Nutrition

Milk production relies on good hydration and adequate nutrition. Mothers should drink to thirst and aim for a balanced diet that includes:

• Protein sources like lean meat, eggs, dairy, and legumes
• Healthy fats from nuts, seeds, and avocado
• Whole grains and fibre-rich foods
• Iron and calcium-rich foods such as leafy greens and dairy products
• Galactagogues (foods that may boost milk supply), such as oats, fennel, and brewer’s yeast

Medical and Herbal Support for Milk Supply

Some mothers may consider supplements or medications if additional support is needed.

• Domperidone: A prescription medication sometimes used to increase milk supply by boosting prolactin levels (PubMed).
• Herbal remedies: Fenugreek, milk thistle, and moringa are commonly used to enhance lactation, though the evidence is mixed (PubMed).
• Probiotics: Research suggests that maternal probiotic use may positively influence milk production and infant gut health (PubMed).

Signs of Adequate Milk Supply

Mothers often worry about whether their baby is getting enough milk. The following are positive indicators:

• The baby has at least 6-8 wet nappies per day
• Steady weight gain (as per health professional guidelines)
• The baby appears satisfied after feeds
• Audible swallowing during feeds

When to Seek Help

If milk supply concerns persist, a lactation consultant or healthcare provider can assess and provide tailored advice. Some issues requiring professional guidance include:

• Painful latch or nipple damage
• Poor infant weight gain
• Persistent low supply despite frequent feeding and pumping

Conclusion

Increasing breast milk supply is a manageable process that involves frequent feeding, proper nutrition, adequate rest, and stress management. By following these evidence-based strategies, mothers can optimise their breastfeeding journey and ensure their baby receives the best possible nutrition.

References

1. Australian Breastfeeding Association. Increasing Supply. Available from: https://www.breastfeeding.asn.au/resources/increasing-supply
2. PubMed. Domperidone and Milk Supply. Available from: https://pubmed.ncbi.nlm.nih.gov/36638192/
3. PubMed. Herbal Galactagogues. Available from: https://pubmed.ncbi.nlm.nih.gov/35510463/
4. PubMed. Probiotics and Breast Milk. Available from: https://pubmed.ncbi.nlm.nih.gov/34937662/
5. PubMed. Impact of Stress on Lactation. Available from: https://pubmed.ncbi.nlm.nih.gov/29221566/
6. PubMed. Nutrition and Milk Production. Available from: https://pubmed.ncbi.nlm.nih.gov/24118767/