As a mom of five and a midwife of over two decades, I can confidently say that every breastfeeding journey is unique. Some moms produce milk like a flowing river right after birth, while others may experience a slower start. If you’re wondering how to increase milk supply naturally, you’re not alone. Many new moms face this concern—and the good news is, there are gentle, effective, and natural ways to boost your milk production.
Let’s walk through the heart of what worked for me and countless mothers I’ve helped. Here’s your warm and supportive guide, straight from my lived experience.
Understanding Your Milk Supply
Before jumping into the how-to’s, it helps to understand how milk supply works. The principle is simple: supply and demand. The more your baby nurses (or you pump), the more milk your body is signaled to produce.
Your hormones—especially prolactin and oxytocin—play a big role too. In those early days after birth, your body is figuring things out just like you are. So don’t be discouraged if things don’t go perfectly from day one.
How to Increase Milk Supply Naturally
Here are several tried-and-true ways to naturally increase milk supply, many of which have made a huge difference for me and the moms I’ve supported.
1. Breastfeed More Often
Breastfeeding frequently—especially on demand—is key. Offer both breasts at each feeding, and don’t rush the process. Let baby nurse until they’re satisfied.
Key phrase: how to increase milk supply naturally
Even during growth spurts when babies seem attached to you 24/7, this cluster feeding is your baby’s way of boosting your supply. It works—trust your baby and your body.
2. Ensure a Good Latch
A shallow or ineffective latch can mean baby isn’t draining the breast fully, which sends the wrong signals to your body. I always recommend checking with a lactation consultant (or your midwife!) if you’re unsure.
A proper latch = efficient milk removal = increased supply.
3. Power Pumping Sessions
When I needed to give my supply a quick boost—like during a return to work or after an illness—I turned to power pumping. Mimicking cluster feeding, this method involves:
- Pumping for 20 minutes
- Resting for 10 minutes
- Pumping again for 10 minutes
- Resting another 10
- Finishing with one last 10-minute pump
It’s a bit of work, but doing this once a day for a few days can work wonders.
4. Eat Milk-Boosting Foods
Your diet matters! There are certain lactogenic foods that can help naturally stimulate milk production. Some of my favorites include:
- Oats (think oatmeal cookies!)
- Fenugreek (capsules or tea)
- Brewer’s yeast (in smoothies or cookies)
- Fennel seeds
- Dark leafy greens
Make these a part of your regular meals or snacks. Not only do they help with supply, but they’re nutritious for postpartum recovery too.
A comforting story: After my third baby, I struggled with supply during a growth spurt. A midwife friend handed me a batch of homemade lactation cookies with oats, flaxseed, and brewer’s yeast. I ate two daily, and within days, I noticed fuller breasts and a more satisfied baby.
5. Stay Hydrated and Rested
Breastmilk is over 80% water, so hydration is essential. Aim for at least 8–10 cups of water a day. Keep a water bottle nearby every time you nurse—it’s a great reminder!
And mama, sleep matters too. I know it’s hard with a newborn, but try to rest when the baby naps and let your village support you.
Read more about hydration and milk production
6. Skin-to-Skin Contact
There’s real magic in holding your baby close. Skin-to-skin releases oxytocin, the “love hormone” that helps milk flow. Even after the newborn phase, cuddling with your baby in just a diaper against your skin helps build connection and supports your supply.
Natural Ways to Support Milk Supply
Herbal Teas and Supplements
There are a number of herbal options available that can help increase milk production. Some of the most effective include:
- Fenugreek
- Blessed thistle
- Goat’s rue
- Alfalfa
These herbs are often found in nursing teas or capsules. Always consult your healthcare provider before starting any supplement.
Warm Compresses and Breast Massage
Gently massaging your breasts before and during feedings helps stimulate letdown and drain the milk ducts. Warm compresses can further encourage milk flow.
Try a warm shower or apply a soft washcloth to your breasts for a few minutes before nursing or pumping.
Nurse at Night
Nighttime feedings are powerful. Prolactin levels peak overnight, which can give your supply a natural boost. As exhausting as it is, feeding through the night—especially in those early months—is nature’s way of building a strong milk supply.
Avoiding Supply Blockers
Some habits and medications can unintentionally lower your milk supply. Here’s what to watch out for:
- Skipping feedings
- Scheduled feeding instead of feeding on demand
- Certain hormonal birth controls (especially those with estrogen)
- Smoking and excessive caffeine
Talk to your doctor before starting any new medications postpartum.
Encouragement for the Journey
Every mom’s experience is different—and that’s okay. If you’re feeling discouraged or overwhelmed, remember that your body was made for this, and with the right support, you can thrive.
Trust your instincts, seek help when needed, and take things one feeding at a time.
Key phrase: how to increase milk supply naturally
When to Seek Extra Help
If you’ve tried everything and still feel like your baby isn’t getting enough, reach out. A lactation consultant or experienced midwife can help you troubleshoot your specific situation. You don’t have to navigate this alone.
Find a lactation consultant near you
Final Thoughts
Boosting your milk supply doesn’t have to be complicated. Often, the most powerful tools are the simplest: more nursing, staying hydrated, eating well, and leaning into support. As a mother of five who’s walked this road, I can tell you—it gets easier, and you’re doing better than you think.
With love and warm encouragement,
Your Midwife Mama
