How Do I Increase My Milk Supply? Real Tips for New Moms

One of the most common questions I hear from new moms is: “How do I increase my milk supply?”

Whether you’re still in the early days or a few weeks in and noticing a dip, it’s a completely valid concern—and you’re definitely not alone in asking. Let’s walk through what’s normal, what can help, and what you can do to boost and protect your supply—plus a look at foods, supplements, and when to check in with your provider if things still aren’t improving.

Understanding How Milk Supply Works

Milk production works on a pretty straightforward system: supply and demand. The more milk you remove from your breasts—through nursing, pumping, or hand expression—the more your body gets the message to make.

But in real life? It’s not always so straightforward. Latching struggles, fatigue, recovery, stress—it all plays a role. That’s why support and strategy early on are key.

Tips to Support Your Supply in the Early Days

Feed Early and Often

Try to start nursing within the first hour after birth if you can. That “golden hour” helps kickstart your milk-making hormones. After that, aim for 8–12 nursing sessions every 24 hours, even if baby only feeds briefly each time.

Make Sure Milk Is Being Removed

If your baby is latching well and actively swallowing, milk is being transferred. If it’s hard to tell or you’re unsure, ask your nurse or a lactation consultant to take a look.

Pump or Hand Express If Needed

If your baby is sleepy or having trouble latching, hand expressing or pumping in the first 6 hours after birth can really help. It gets things moving and gives you milk to feed if baby’s not quite ready to latch.

Spend Time Skin-to-Skin

Skin-to-skin isn’t just sweet—it helps release oxytocin, the hormone that tells your milk to flow. Babies who are held skin-to-skin also tend to nurse more often.

Eat, Rest, and Hydrate

There’s no perfect “milk-boosting” diet, but your body does need calories, fluids, and rest to keep up. Don’t underestimate how much the basics matter.

What If My Supply Drops Later?

Milk supply can dip from time to time—especially when baby sleeps longer stretches, you return to work, or stress takes a toll. You can usually get back on track with a few adjustments:

Add Nursing or Pumping Sessions

More frequent milk removal—even for a few days—can help stimulate your body to produce more.

Pump After or Between Feeds

This helps fully empty the breast and encourages more milk production.

Use Breast Compressions

Gently squeezing your breast while feeding or pumping can help increase flow and keep baby engaged longer.

Protect Your Rest and Emotional Well-being

Your body makes milk more easily when you’re rested and supported. Lean on your support system when you can, and be kind to yourself.

Foods That May Support Milk Supply

There’s no miracle food, but some are commonly recommended to support lactation—especially when paired with frequent feeding or pumping:

• Oats
• Barley
• Brewer’s yeast
• Almonds and cashews
• Leafy greens
• Fennel seeds and fenugreek (note: fenugreek isn’t for everyone)

If you enjoy these foods, great! They can be part of a balanced diet that supports overall well-being and lactation.

What About Supplements?

Sometimes parents consider herbal galactagogues to help increase supply. Here are a few commonly used options:

• Fenugreek – Found in capsules and teas, though it can cause gas or affect blood sugar
• Blessed thistle – Often paired with fenugreek
• Moringa (malunggay) – Popular in many cultures for lactation
• Goat’s rue – Thought to help with glandular tissue development
• Shatavari – An Ayurvedic herb for hormonal support

Always talk with a provider or lactation consultant before adding herbs—especially if you’re on medications or managing other health conditions.

When to Consider Blood Work

If your milk supply is very low or hasn’t increased despite consistent nursing or pumping, it’s worth checking in with your provider.

Ask about checking prolactin levels, which are essential for milk production. Low prolactin can sometimes point to rare conditions like Sheehan’s syndrome or a prolactinoma (a benign pituitary tumor).

This doesn’t happen often—but when it does, getting answers can help you find the right kind of support, whether that’s medication, referrals, or specialized lactation help.

A Gentle Reminder

Most of the time, your body will respond beautifully with:

• Frequent, effective nursing or pumping
• A baby who transfers milk well
• A balanced, well-nourished body
• A little help early when you need it

Every feeding journey is unique. Some parents nurse, some pump, some supplement—and many do a combination of all three. There’s no one “right” way, only what works for you and your baby.

If you’re worried about supply, reach out early. You deserve guidance, support, and peace of mind.

You’re doing more than you know—and every drop of milk is something to be proud of.