For many breastfeeding moms, milk supply is a top concern. Whether you're worried about producing enough or just want to maximize your supply, there are plenty of ways to naturally support and enhance your milk production. The good news? Your body was made for this, and with the right approach, you can ensure your little one is getting all the nourishment they need.
How Milk Supply Works
Breastfeeding is a demand-and-supply process—meaning, the more often milk is removed from your breasts (by nursing or pumping), the more your body will produce. If your baby is latching well and nursing frequently, your body will typically adjust to meet their needs. However, if you notice a dip in supply, there are several effective strategies to help increase it.
Tried-and-True Ways to Boost Your Milk Supply
1. Nurse (or Pump) Often Your body produces milk based on demand, so frequent nursing sessions signal your body to make more. If your baby isn't nursing often, adding extra pumping sessions—especially in the morning when milk production is highest—can help. Try power pumping (10-minute pump breaks every 20 minutes for an hour) to give your supply an extra boost.
2. Stay Hydrated and Eat Well
Milk is over 80% water, so staying hydrated is key. Aim for at least 8-10 glasses of water per day. Eating nutrient-rich foods, especially those known to promote lactation (like oats, almonds, dark leafy greens, and flaxseeds), can also help keep your milk supply up.
3. Prioritize Rest and Reduce Stress
Easier said than done, right? But stress and exhaustion can negatively impact your milk production. Try to rest when you can, lean on your support system, and incorporate relaxation techniques like deep breathing, meditation, or even a short walk outside.
4. Ensure a Proper Latch
If your baby isn’t latched correctly, they might not be effectively removing milk, which can slow down production. If you’re unsure, a lactation consultant can help check your baby’s latch and provide tips for a better nursing experience.
5. Try Lactation-Boosting Supplements and Snacks
Some foods and herbal supplements are known to help with milk production. Lactation treats, drinks, and herbal blends designed to support breastfeeding moms can give you an extra boost. We've created some delicious treats and supplements with you and baby in mind.
You’ve Got This, Mama!
Every breastfeeding journey is different, and some days will be easier than others. Be patient with yourself, trust your body, and know that you're doing an amazing job providing for your little one. Whether you’re exclusively breastfeeding, pumping, or supplementing, every ounce of milk you provide is valuable.
