What Can I Do While Pregnant to Increase Milk Supply?

Posted on March 03, 2026

What to Do While Pregnant to Increase Milk Supply

Introduction
Understanding How Milk Is Made During Pregnancy
The Role of Prenatal Colostrum Harvesting
Focus on Prenatal Nutrition and Hydration
Create a Postpartum Success Plan
Address Potential Medical Hurdles Early
Understanding the "Leaking" Myth
Preparing for Tandem Nursing
Building Your Support Village
Why Quality Rest Matters
The Importance of a Good Latch
Managing Expectations
Conclusion
FAQ

Introduction

If you are currently preparing for your baby’s arrival, it is completely natural to find yourself thinking about your future milk supply. Many parents-to-be wonder if there are specific steps they can take during the second or third trimester to ensure they have an abundant supply of "liquid gold" once the baby is born. We know that this season of life can feel overwhelming, but being proactive is a wonderful way to build your confidence and set yourself up for a positive breastfeeding experience.

At Milky Mama, we believe that education is one of the most powerful tools a breastfeeding parent can have. While you cannot technically "increase" your milk supply in the traditional sense while you are still pregnant due to the way your hormones work, there are several evidence-based steps you can take to prepare your body and your home. This article will cover how milk production works during pregnancy, the benefits of prenatal colostrum harvesting, and the lifestyle choices that can support your lactation journey before it even begins. By focusing on preparation rather than immediate output, you can create a strong foundation for your breastfeeding relationship.

Understanding How Milk Is Made During Pregnancy

To understand why you cannot significantly increase your milk supply before birth, it helps to look at the biology of lactation. Your body actually begins preparing for breastfeeding very early in pregnancy. By the second trimester, your breasts have already begun the process of Lactogenesis I. This is the stage where your mammary tissue develops and starts producing colostrum, the thick, nutrient-rich first milk.

However, even though your breasts are "open for business" and making colostrum, you won't see a large volume of milk yet. This is because the high levels of progesterone produced by the placenta act as a "brake" on your milk production. Progesterone prevents your body from moving into Lactogenesis II, which is the stage where your milk "comes in" and increases in volume.

The volume of milk you produce during pregnancy is almost entirely governed by these hormones, not by how much you eat or how often you stimulate your breasts. Once the placenta is delivered after birth, your progesterone levels drop sharply. This drop signals your brain to release prolactin, the hormone responsible for milk production. Only after this hormonal shift can your milk supply truly begin to increase and respond to your baby's needs.

The Role of Prenatal Colostrum Harvesting

While you cannot increase the volume of your milk while pregnant, you can practice a technique called colostrum harvesting. This involves using hand expression to collect small amounts of colostrum in the final weeks of pregnancy. For many parents, this is the most practical answer to what can be done while pregnant to support future supply. For more guidance, read Milky Mama’s guide to collecting colostrum and milk supply.

Why Harvest Colostrum?

Collecting colostrum before birth can be incredibly beneficial. It provides you with a small "insurance policy" of milk that can be given to your baby if they have trouble latching initially or if they need extra supplementation for medical reasons, such as low blood sugar.

Beyond the milk itself, the act of hand expression helps you become familiar with your breasts and how they respond to touch. This comfort and skill can make a massive difference in those first few days postpartum when you might be tired and trying to navigate a new latch.

When and How to Start

Most lactation professionals recommend waiting until you are at least 37 weeks pregnant to begin hand expression. It is essential to consult with your healthcare provider before starting, as nipple stimulation can sometimes cause uterine contractions. For most healthy, low-risk pregnancies, this is not an issue, but your doctor or midwife should always be in the loop.

To hand express, follow these simple steps:

Wash your hands and use a warm compress on your breasts for a few minutes to encourage flow.
Place your thumb and first finger in a "C" shape about an inch back from the base of your nipple.
Gently press back toward your chest, then compress your fingers together.
Release and repeat in a rhythmic motion.
Collect the small drops in a clean spoon or a sterile oral syringe.

Key Takeaway: Colostrum harvesting is less about the volume collected and more about building your skills and confidence before the baby arrives.

Focus on Prenatal Nutrition and Hydration

While "lactation treats" are often associated with the postpartum period, your nutrition during pregnancy plays a vital role in your overall wellness, which indirectly supports your future milk supply. Your body is doing the hard work of growing a human and preparing to feed that human; it needs high-quality fuel to do both.

Nutrient-Dense Foods

Focus on eating a variety of whole foods that support energy and hormone balance. Incorporating healthy fats, such as avocados, nuts, and seeds, can be helpful. Iron-rich foods like leafy greens, beans, and lean meats are also important, as anemia (low iron) has been linked to potential delays in milk coming in.

Many of the ingredients found in lactation supports—like oats, flaxseed, and brewer’s yeast—are perfectly safe and healthy to eat during pregnancy as part of a balanced diet. Our Emergency Brownies are a favorite for many moms because they are delicious and packed with these nourishing ingredients. While they won't force your milk to come in early, they are a great way to enjoy nutrient-dense snacks that you can continue eating after the baby is born.

The Importance of Hydration

Hydration is perhaps the most critical factor in maintaining the health of your tissues and your blood volume during pregnancy. Since breast milk is mostly water, staying hydrated now helps your body stay in an optimal state for the transition to Lactogenesis II.

If you struggle to drink plain water, look for ways to make it more exciting. We offer several hydration options like our Pumpin Punch™ or Milky Melon™, which provide a tasty way to stay on top of your fluid intake while adding lactation-supporting ingredients to your daily routine.

Create a Postpartum Success Plan

One of the best things you can do while pregnant to increase your future milk supply is to educate yourself on the "supply and demand" nature of breastfeeding. The more you understand how milk production works, the less likely you are to encounter common pitfalls in the early days.

Learn the Law of Supply and Demand

After the initial hormonal shift of birth, your milk supply is driven by the frequent and effective removal of milk. Every time your baby nurses or you pump, you are sending a signal to your brain to make more milk.

If milk is not removed frequently, your body assumes it is making too much and will slow down production. Understanding this concept now means you will know the importance of "feeding the baby, not the clock" once you get home.

Plan for the "Golden Hour"

The first hour after birth is often referred to as the Golden Hour. This is the ideal time for skin-to-skin contact and the first breastfeeding attempt. Research shows that early skin-to-skin contact helps regulate the baby's temperature and blood sugar while stimulating the release of oxytocin in the parent.

Oxytocin is known as the "love hormone" and is responsible for the let-down reflex (the process of milk moving from the back of the breast to the nipple). You can include your desire for immediate skin-to-skin and an early first feeding in your birth plan.

Action Steps for Your Third Trimester:

Attend a breastfeeding class (online or in-person).
Identify a local International Board Certified Lactation Consultant (IBCLC) you can call if you need help.
Ensure your breast pump is covered by insurance and that you know how to assemble it.
Stock your pantry with easy-to-grab, nutrient-dense snacks.

For structured preparation, consider Milky Mama’s Breastfeeding 101 course, which covers milk production, latch, expressing milk, and supply expectations.

Address Potential Medical Hurdles Early

Sometimes, a low milk supply isn't about what you did or didn't do, but rather about underlying health conditions. If you have certain medical histories, it is helpful to discuss them with a lactation professional while you are still pregnant.

Certain conditions can make it slightly more challenging for milk to come in or for a full supply to be established. These include:

Polycystic Ovary Syndrome (PCOS)
Diabetes (gestational or pre-existing)
History of breast surgery (reduction or augmentation)
Thyroid imbalances
Insufficient Glandular Tissue (IGT)

If you have any of these concerns, don't panic. Many parents with these conditions go on to have very successful breastfeeding journeys. However, knowing about them ahead of time allows you to create a more specialized plan. You might decide to work more closely with an IBCLC from day one or start certain herbal supports, like our Pumping Queen™ or Lady Leche™, shortly after birth to give your body an extra boost.

Understanding the "Leaking" Myth

A common concern among pregnant people is whether or not they are leaking milk. You might hear other parents talk about waking up with wet spots on their shirts, and if you haven't experienced that, you might worry that your body isn't "working" or that you won't have enough milk.

We want to reassure you: leaking during pregnancy is not an indicator of your future milk supply. Some people leak significantly starting in the second trimester, while others never leak a single drop until after the baby is born. Both experiences are completely normal. Your body is still producing colostrum internally regardless of whether it is leaking out. If you aren't leaking, it simply means your nipple sphincters are doing a great job of staying closed!

Preparing for Tandem Nursing

If you are already breastfeeding an older child while pregnant, you might notice your supply dropping around the fourth or fifth month. This is very common and is caused by the shift in hormones as your body focuses on the new pregnancy.

Many parents ask if they can increase their supply to keep up with their toddler’s demands. Unfortunately, because this drop is hormonal, typical methods like power pumping or galactagogues (herbs or foods that may increase milk) usually won't work during pregnancy.

If you plan to tandem nurse (breastfeed both the toddler and the newborn), the best thing you can do is focus on comfort. Use positions that protect your growing belly and ensure your toddler has a deep latch to prevent nipple soreness, which is common due to pregnancy hormones. Your milk supply will naturally increase again once the baby is born and the placenta is delivered.

Building Your Support Village

Breastfeeding is a natural process, but it is also a learned skill. One of the most significant factors in breastfeeding success is having a supportive environment. While you are pregnant, take the time to talk to your partner, family, or friends about your goals.

Explain why breastfeeding is important to you and how they can help. Support doesn't always mean helping with the actual feeding; it means making sure you have water nearby, handling the household chores so you can focus on nursing, and providing emotional encouragement when things feel tough.

At Milky Mama, we strive to be part of that village for you. Whether it is through our educational resources or our community of other breastfeeding families, we want you to feel empowered. Knowing you have a place to turn for answers can lower your stress levels, which is always good for your well-being and your milk supply. You can also explore personalized breastfeeding help from lactation consultants when you want one-on-one support.

Why Quality Rest Matters

It might seem impossible to get good rest during the third trimester, but prioritizing sleep and relaxation is actually a form of breastfeeding preparation. High levels of stress hormones, like cortisol, can potentially interfere with the release of oxytocin and prolactin.

Try to establish a calming bedtime routine. Use pillows to support your body and reduce physical discomfort. By resting now, you are helping your body maintain the energy it will need for the "marathon" of the early postpartum weeks. Remember, your well-being matters just as much as the baby's.

Key Takeaway: Reducing stress and prioritizing rest during pregnancy helps create a hormonal environment that supports a smoother transition to lactation after birth.

The Importance of a Good Latch

While you can't practice a latch until the baby is here, you can watch videos and look at diagrams of what a "deep latch" looks like. A deep latch is the foundation of a good milk supply. If a baby is only "nipple feeding" and not taking enough breast tissue into their mouth, they won't be able to remove milk effectively.

When milk isn't removed effectively, your supply will naturally begin to decrease. By studying the mechanics of a good latch now, you will be better equipped to troubleshoot in those first few days. You’ll know that breastfeeding shouldn't be painful and that "toe-curling" pain is a sign that the latch needs to be adjusted.

Managing Expectations

As you look for ways to increase your supply, it is also important to manage your expectations. In the first few days of life, a baby's stomach is only about the size of a marble or a cherry. They only need tiny amounts of colostrum to be satisfied.

Many new parents worry that their milk "hasn't come in" because they don't feel full or "engorged" on day two. In reality, your body is producing exactly what the baby needs. The transition to a larger volume of milk usually happens between day three and day five. Being aware of this timeline can prevent unnecessary anxiety and keep you from feeling like you need to supplement before it is medically necessary.

Conclusion

Preparing for your breastfeeding journey while pregnant is a beautiful act of care for yourself and your baby. While you cannot use herbs or pumping to "force" an increase in supply before birth due to your pregnancy hormones, your actions today matter. By practicing hand expression, focusing on nutrient-dense nutrition and hydration, and educating yourself on the mechanics of supply and demand, you are building the framework for success.

Every drop of colostrum you harvest and every bit of knowledge you gain brings you one step closer to your goals. Remember that breastfeeding is a journey with ups and downs, and you don't have to do it alone. We are here to support you with the information and products you need to feel confident.

Consult your doctor before starting colostrum harvesting.
Stay hydrated and focus on whole, nutrient-dense foods.
Educate yourself on the law of supply and demand.
Build a support system of friends, family, and professionals.

"You're doing an amazing job preparing for your baby. Trust your body, stay informed, and remember that every drop counts."

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

FAQ

Can I take lactation supplements while I am pregnant?

Most herbal lactation supplements are designed for use after the baby is born, once the "progesterone brake" of the placenta has been removed. While some ingredients are safe during pregnancy, you should always consult your obstetrician or midwife before starting any new supplement or herbal regimen. We generally recommend waiting until your baby arrives to start products specifically intended to boost supply volume.

Will pumping while pregnant make my milk come in faster?

Pumping during pregnancy generally won't make your milk come in faster, as that process is triggered by the delivery of the placenta and the subsequent drop in progesterone. Furthermore, nipple stimulation can trigger oxytocin, which might cause uterine contractions. Unless specifically instructed by a medical professional for a reason like colostrum harvesting at the very end of pregnancy, it is usually best to wait until after birth to begin a pumping routine.

What are the best foods to eat during pregnancy for future milk supply?

Focus on a balanced diet rich in healthy fats, iron, and protein to support your overall health and energy levels. Foods like oatmeal, flaxseeds, and chia seeds are excellent choices that are also known as gentle galactagogues. Staying consistently hydrated with water and electrolyte-rich drinks is also one of the best ways to support your body's transition into milk production. You can browse lactation snacks and treats for postpartum options to keep on hand.

Is it a bad sign if I don't leak colostrum before my baby is born?

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What Can I Do While Pregnant to Increase Milk Supply?

Table of Contents

Introduction

Understanding How Milk Is Made During Pregnancy