Easy and Natural Ways to Increase Breastmilk Supply

Breastfeeding is beautiful, but let’s be real—it’s not always easy. If you’ve ever sat there wondering if your baby is getting enough or if you could make a little more milk, you are not alone. Almost every mama has had that thought.

The good news? Your body is built to adjust, and with some simple, natural habits, you can nudge your supply in the right direction. Let’s break down the easiest ways to boost your milk—and more importantly, why they actually work.

1. Nurse (or Pump) Often

Why it works: Breastmilk runs on a supply-and-demand system. When milk is removed often, your body produces more. When milk sits in the breast too long, a protein called Feedback Inhibitor of Lactation (FIL) signals your body to slow production.

In action: Every feed or pump session is basically a “milk order” to your body. The emptier you keep your breasts, the stronger the message: make more milk. That’s why 8–12 feeds in 24 hours (or adding pumping sessions if baby isn’t nursing much) keeps supply steady.

2. Offer Both Sides

Why it works: Each breast works independently. If one side isn’t used much, it naturally makes less milk. Switching sides tells both breasts to stay active producers.

In action: Nursing from both sides not only balances supply, but also gives your baby more milk overall. Plus, the switch often wakes up a sleepy baby, helping them nurse longer and more effectively.

3. Stay Hydrated

Why it works: Breastmilk is about 90% water, and even mild dehydration can cause a noticeable dip in supply. Hydration also supports healthy blood flow—and since milk is made from your blood, circulation matters.

In action: Keeping a full water bottle at your nursing spot is a simple habit that helps. Herbal teas like fennel or fenugreek tea may offer extra support since these herbs have compounds that can gently stimulate milk-making hormones (though results vary).

 

4. Eat Nutritious, Balanced Foods

Why it works: Milk production requires calories, nutrients, and healthy fats. Think of food as the building blocks for your milk. Without enough raw materials, your body has less to work with.

In action:

• Whole grains provide steady energy that helps avoid stress-related supply dips.
• Healthy fats from nuts, seeds, avocado, or salmon add omega-3s to your milk, which are great for your baby’s brain development.
• Protein from eggs, beans, or chicken supports recovery and fuels milk-making.
• Leafy greens and colorful fruits bring in vitamins and minerals to keep you strong.
• Foods like oats, flaxseed, and brewer’s yeast are often called lactation boosters. While the science isn’t conclusive, many moms find they help, likely because they contain nutrients that support hormone pathways involved in milk production.

5. Skin-to-Skin Contact

Why it works: Holding your baby skin-to-skin boosts oxytocin, the hormone that triggers milk letdown (the reflex that releases milk).

In action: Skin-to-skin lowers stress hormones and helps milk flow more easily. It also calms your baby, regulates their breathing, and encourages stronger, longer nursing sessions.

6. Rest (When You Can)

Why it works: Milk production is energy-intensive. When your body is stressed or sleep-deprived, it prioritizes basic survival over making milk. Prolactin, the hormone responsible for milk production, also rises at night, so poor rest can affect supply.

In action: Even short naps or brief breaks matter. A warm shower, a few deep breaths, or 10 minutes of quiet can lower cortisol (the stress hormone) and support the hormones that make milk.

7. Check Latch and Positioning

Why it works: If your baby doesn’t latch deeply, they may not drain the breast fully. When milk isn’t removed, your body assumes it doesn’t need to make more.

In action: A good latch allows your baby to remove more milk, which tells your body to produce more. It also reduces pain for you and frustration for your baby. If you’re unsure, working with a lactation consultant can make a big difference.

8. Try Herbal Helpers (With Guidance)

Why it works: Certain herbs contain compounds that may gently stimulate milk-making hormones or mimic estrogen-like effects, which can support prolactin levels.

In action:

• Fenugreek can increase prolactin for some women but may cause stomach upset.
• Blessed thistle is often paired with fenugreek for better results.
• Fennel has a gentle, milk-friendly reputation.
• Moringa (malunggay) has shown promise in some studies for increasing milk volume.
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Always check with your healthcare provider before trying herbs, as they can affect both you and your baby.

9. Avoid Supply Blockers

Why it works: Just as some habits help your supply, others can lower it.

In action:

• Skipping feeds or going too long between pumping sessions tells your body to slow down production.
• Too much caffeine can dehydrate you and affect your baby’s sleep, which impacts feeding.
• Certain medications, such as pseudoephedrine found in some decongestants, are known to reduce supply.

Final Thoughts

Boosting supply doesn’t have to be complicated. Your body is already wired to respond—you just need to give it the right signals. Nurse often, take care of yourself, and lean into those baby snuggles.

Every drop of breastmilk is valuable. And if you still feel like your supply isn’t where you want it, reaching out for support is always the right step. You are doing an amazing job.