What to Do During Pregnancy to Increase Milk Supply

Posted on March 03, 2026

Steps to Take During Pregnancy for a Strong Milk Supply

Introduction
Understanding the Biology of Breast Milk Production
Actionable Steps to Take While Pregnant
Fueling Your Body for Lactation
Building Your Support System
Managing Health Factors and History
Creating a Postpartum Environment for Supply Success
The Role of Supplements and Herbs
Setting Realistic Expectations
Summary of Steps to Take During Pregnancy
Conclusion
FAQ

Introduction

Many expectant parents wonder if they can start building their milk supply before their baby arrives. It is natural to want to do everything possible to ensure a smooth breastfeeding journey. While your body is already hard at work preparing your breasts for lactation, the actual "supply and demand" process does not fully kick in until after birth.

At Milky Mama, we believe that the best way to support your future milk supply is through education and preparation. While you cannot "force" a full supply of mature milk to appear during pregnancy, you can certainly prime your body and your environment for success. This preparation helps you feel empowered and ready for the first few days of your baby’s life.

If you want a deeper foundation before baby arrives, our Breastfeeding 101 course is a helpful place to start. In this article, we will cover the biological stages of milk production, practical steps you can take today, and how to build a support system that protects your supply. Our goal is to provide you with clinical expertise and compassionate advice so you can start your breastfeeding journey with confidence.

Understanding the Biology of Breast Milk Production

Before diving into preparation, it is helpful to understand how your body makes milk. Breast milk production happens in stages, and much of the early work occurs while you are still pregnant. This process is driven by hormones, which means your body knows exactly what to do even without your intervention.

Lactogenesis I: The Colostrum Phase

Around the midpoint of your pregnancy, your body begins the first stage of milk production. This is called Lactogenesis I. During this time, your breasts start creating colostrum. Colostrum is the thick, concentrated first milk that is often called "liquid gold" because it is packed with antibodies and nutrients.

If you are curious about that early milk stage, our guide on whether colostrum helps milk supply can help you understand what is happening in your body. You might notice your breasts feeling heavier or even see small leaks in your third trimester. This is a sign that your body is preparing. However, if you do not leak, do not worry. Leaking is not a requirement for a healthy milk supply later on. During this stage, high levels of progesterone from the placenta keep your body from producing large volumes of mature milk.

Lactogenesis II: When Your Milk "Comes In"

The second stage of milk production begins after you give birth and the placenta is delivered. This event causes a sharp drop in progesterone and a rise in prolactin, the hormone responsible for milk production. This shift tells your body to transition from colostrum to mature milk.

This transition usually happens between two to five days after birth. Because this shift is hormonal, it happens regardless of how often you nurse in those first few days. However, frequent removal of milk during this time is what helps establish a strong supply for the long term.

Key Takeaway: Your milk supply during pregnancy is controlled by hormones, but your supply after birth is controlled by how effectively and often milk is removed from the breast.

Actionable Steps to Take While Pregnant

While you wait for your baby to arrive, there are several physical and logistical steps you can take. These actions focus on "priming the pump" and ensuring you have the right tools available when you need them.

Antenatal Colostrum Harvesting

In the final weeks of pregnancy, many families choose to practice hand expression. This is sometimes called "colostrum harvesting." The goal is to collect small amounts of colostrum in sterile syringes to keep in the freezer. This can be used if your baby needs a little extra supplementation after birth.

If you want a full walkthrough of this process, read our post on collecting colostrum during pregnancy. Hand expression involves using your fingers to gently compress the breast tissue to release drops of milk. Many find that practicing this technique before birth makes them much more comfortable with their breasts. It also helps you learn how your milk flows.

Always consult your healthcare provider before starting hand expression. Most providers recommend waiting until you are at least 36 or 37 weeks pregnant. This is because nipple stimulation can sometimes cause uterine contractions.

Selecting and Sizing Your Breast Pump

Most insurance plans in the United States cover the cost of a breast pump. It is a great idea to order your pump during your third trimester. This gives you time to open the box, wash the parts, and learn how the settings work.

One of the most important parts of a breast pump is the flange. The flange is the plastic cone that fits over your nipple. If the flange is the wrong size, it can lead to pain, nipple damage, and a lower milk supply.

Your nipple size may change after birth, but you can get a baseline measurement during pregnancy. Many lactation consultants recommend having a few different flange sizes on hand. We often see that having the correct fit is the difference between a frustrating pumping session and a successful one.

Creating a Breastfeeding Plan

Just as you might have a birth plan, a breastfeeding plan can help you communicate your goals to your hospital or birth center staff. This plan can include your preferences for:

Immediate skin-to-skin contact after delivery.
The "breast crawl" (letting the baby find the breast naturally).
Delaying non-essential procedures (like weighing) for the first hour.
Avoiding unnecessary formula supplementation or pacifiers in the early days.
Seeing an International Board Certified Lactation Consultant (IBCLC) while in the hospital.

If you want support from a professional, our breastfeeding help and virtual consultation page is a good place to look.

Fueling Your Body for Lactation

What you eat and drink during pregnancy matters for your overall health, which in turn supports your future milk supply. While there is no "magic food" that will triple your supply while you are still pregnant, building healthy habits now will serve you well postpartum.

The Importance of Hydration

Your body needs extra fluids to support your blood volume and amniotic fluid during pregnancy. After birth, hydration becomes even more critical because breast milk is largely made of water.

Get into the habit of carrying a water bottle with you now. Aim for pale yellow urine as a sign that you are well-hydrated. If you struggle with plain water, try adding fruit slices or sipping on electrolyte-supportive drinks.

Our Lactation LeMOOnade™ is a popular choice for postpartum parents who want to stay hydrated while also consuming ingredients that support lactation. Starting a hydration routine during pregnancy makes it easier to maintain when you are busy with a newborn.

Focusing on Nutrient-Dense Foods

Breastfeeding burns about 500 extra calories a day. Preparing your pantry now can take the stress out of those first few weeks. Focus on foods that are rich in iron, protein, and healthy fats.

Oats: Oats are a well-known whole grain that many believe supports milk supply. They are also a great source of iron.
Healthy Fats: Avocado, nuts, and seeds provide the energy your body needs for recovery and milk production.
Protein: Lean meats, beans, and eggs help repair tissues after birth.

You might also consider stocking up on lactation-supportive snacks. For example, our Emergency Lactation Brownies are a favorite for many moms. Having these ready in your pantry before you come home from the hospital can provide peace of mind.

What to do next:

Start a daily hydration goal and stick to it.

Batch-cook freezer meals that are high in protein and fiber.

Stock your "nursing station" with water and nutrient-dense snacks.

Building Your Support System

Breastfeeding is a learned skill for both you and your baby. It is much easier to navigate when you have a team of experts and supportive friends behind you.

Finding a Certified Lactation Consultant

Do not wait until you are struggling to find help. Research local International Board Certified Lactation Consultants (IBCLCs) while you are still pregnant. These professionals have the highest level of clinical training in breastfeeding.

Save their contact information in your phone. You might even schedule a prenatal consultation to discuss any concerns, such as previous breast surgeries, flat or inverted nipples, or medical conditions like PCOS or diabetes. Knowing exactly who to call if the baby has trouble latching can prevent a lot of stress in the first week.

Education and Classes

Taking a breastfeeding class during pregnancy is one of the best predictors of breastfeeding success. These classes teach you about:

How to tell if your baby is getting enough milk.
What a "deep latch" looks and feels like.
Normal newborn feeding patterns (including cluster feeding).
How to use your breast pump.

If you want a structured place to learn, our Breastfeeding 101 course covers many of these basics. Education helps you set realistic expectations. For instance, knowing that babies often want to eat every hour in the evening (cluster feeding) can prevent you from worrying that your supply is low when it is actually perfectly normal.

If you are looking for reassurance around fussy evenings, our post on cluster feeding and low milk supply is a useful next read.

Managing Health Factors and History

Some medical conditions can impact how quickly your milk comes in or the volume you produce. Discussing these with your doctor or an IBCLC during pregnancy allows you to create a proactive plan.

Hormonal Conditions

Since milk production is a hormonal process, conditions that affect your hormones can sometimes interfere with supply. These include:

Polycystic Ovary Syndrome (PCOS): High levels of insulin or testosterone can sometimes delay the "coming in" of milk.
Thyroid Issues: Both hypothyroidism and hyperthyroidism can affect milk production.
Diabetes: Gestational or pre-existing diabetes may cause a slight delay in Lactogenesis II.

If you have any of these conditions, it does not mean you cannot breastfeed. It simply means you may benefit from extra support, such as early pumping or more frequent nursing sessions, to signal your body to produce more milk.

Previous Breast Surgery

If you have had a breast reduction, augmentation, or biopsy, it is helpful to share this with your lactation team. Depending on how the surgery was performed, it may affect the milk ducts or the nerves responsible for the let-down reflex. Most people with previous surgeries can still produce milk, but they may need to monitor the baby’s weight gain closely in the early weeks.

Creating a Postpartum Environment for Supply Success

The work you do during pregnancy is about setting the stage. Once the baby is here, your environment will play a huge role in how your supply develops.

The Power of Skin-to-Skin

Plan to spend as much time as possible skin-to-skin with your baby in the first few days. This practice, often called "Kangaroo Care," triggers the release of oxytocin in your body. Oxytocin is the hormone that helps your milk flow and strengthens the bond between you and your baby.

For a deeper explanation, read our guide on how skin-to-skin supports milk supply. Skin-to-skin contact also helps your baby stay warm, regulates their blood sugar, and encourages them to seek the breast more often. More time at the breast leads to more "orders" being placed with your body, which tells your breasts to make more milk.

Managing Stress and Sleep

Stress can be a significant hurdle for milk supply. When you are stressed, your body produces cortisol, which can interfere with the let-down reflex. The let-down reflex is what allows the milk to move from the back of the breast to the nipple.

While sleep is hard to come by with a newborn, try to prioritize rest whenever possible. Accept help from partners, friends, or family for household chores like laundry and dishes. Your only "job" in the first few weeks is to recover and feed your baby.

Key Takeaway: Protecting your mental health and physical rest is just as important as the physical act of nursing. A supported parent is a better-equipped parent.

The Role of Supplements and Herbs

As you prepare for your breastfeeding journey, you may see many supplements marketed to increase milk supply. It is important to approach these with a focus on quality and clinical safety.

If you are exploring lactation supplements, Pumping Queen™ is one option many pumping parents look at when they want targeted support. However, supplements should never be used as a replacement for frequent milk removal. They are tools that work best when combined with a good latch and frequent nursing or pumping.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice before starting any new supplement during or after pregnancy.

Setting Realistic Expectations

Breastfeeding is a natural process, but it is also a skill that takes time to master. Every drop of colostrum you provide is valuable. Some days will feel easier than others, and that is okay.

Your worth as a parent is not measured in ounces. If you find that your supply is not where you want it to be despite your best efforts, reach out for professional help. Often, small adjustments to a latch or a pumping schedule can make a world of difference.

For more perspective on warning signs versus normal feeding patterns, you may also want to read our guide on how to know if milk supply drops. We are here to support you through every stage of this journey. Whether you are still pregnant or already holding your little one, remember that you are doing an amazing job.

Summary of Steps to Take During Pregnancy

To wrap up, here is a quick checklist of what you can do during pregnancy to support your future milk supply:

Educate Yourself: Take a class and learn the signs of a good latch and effective milk transfer.
Gather Your Tools: Order your breast pump and ensure you have several flange sizes to try.
Identify Your Team: Save the number of a local IBCLC and find a supportive community.
Prepare Your Body: Focus on hydration and nutrient-dense foods.
Talk to Your Provider: Discuss colostrum harvesting and any medical conditions that might affect supply.
Plan for Postpartum: Prioritize skin-to-skin contact and limit visitors in the early days to focus on feeding.

Conclusion

Preparing for breastfeeding during pregnancy is about more than just physical changes. It is about building a foundation of knowledge and support that will carry you through the early weeks of parenthood. By understanding how your body works, fueling yourself with the right nutrients, and having a plan in place, you are giving yourself the best possible start.

At Milky Mama, we are honored to be a part of your journey. From our educational resources to our carefully crafted lactation products, our goal is to empower you to reach your breastfeeding goals, whatever they may be.

"Breastfeeding is a journey of a thousand miles, and it begins with a single step of preparation. Trust your body, seek support when you need it, and remember that every drop counts."

FAQ

Can I use a breast pump while pregnant to increase my milk supply?

Generally, it is not recommended to use a breast pump during pregnancy to increase supply. Pumping can cause nipple stimulation, which releases oxytocin and may lead to uterine contractions or preterm labor. It is better to wait until your baby is born and use the pump then to help establish your supply if needed.

Does breast size determine how much milk I will make?

No, breast size does not determine milk production. Breast size is mostly determined by fatty tissue, while milk is produced in the glandular tissue. Parents with breasts of all sizes can and do produce a full supply of milk for their babies.

What foods should I eat during pregnancy to help my milk supply?

Focus on a balanced diet rich in whole grains (like oats), protein, iron, and healthy fats. Staying well-hydrated is also essential. While you don't need to eat "lactation foods" yet, building a habit of eating nutrient-dense meals will help your body recover and produce milk once the baby arrives.

When should I start hand expression or colostrum harvesting?

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