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How to Make More Breast Milk: Evidence-Based Strategies


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By Princess Aslam, RN, IBCLC

Many breastfeeding mothers worry about their milk supply at some point. Whether you're exclusively breastfeeding, pumping, or combining both, concerns about making enough milk are common. As an International Board Certified Lactation Consultant and Registered Nurse with over 15 years of experience, I've helped thousands of mothers increase their milk production using evidence-based strategies. This article explains how breast milk production works and provides practical techniques to boost your supply.


Understanding How Milk Production Works

Before discussing how to increase milk supply, it's important to understand how your body makes milk. Breast milk production follows the principle of "supply and demand"—the more milk that's removed from your breasts, the more milk your body will make.

The Lactation Cycle

  1. Pregnancy hormones (estrogen, progesterone, and human placental lactogen) prepare your breasts for lactation.

  2. After delivery and placenta removal, prolactin levels rise, triggering the production of milk.

  3. When your baby suckles or you pump, nerve stimulation causes your pituitary gland to release oxytocin, triggering the let-down reflex that moves milk through the milk ducts.

  4. Frequent and effective milk removal sends signals to produce Prolactin Receptor Sites (PRSs) in breast tissue, which determine your long-term milk production capacity.

  5. The more often and thoroughly milk is removed, the more your breasts will produce.

Stages of Lactation

  • Colostrum (first milk): Present during pregnancy and the first few days after birth

  • Transitional milk: Around days 3-5, as your milk "comes in"

  • Mature milk: Established by about two weeks postpartum


How to Tell If Low Supply Is Actually a Problem

Before attempting to increase your supply, it's important to determine whether you truly have a low milk supply or if your concerns stem from common misunderstandings about normal breastfeeding patterns.

Signs of Adequate Milk Supply

  • Baby has 5-6+ wet diapers per day after day 5

  • Baby has appropriate bowel movements (frequent, yellow, and seedy in the early weeks)

  • Baby is gaining weight appropriately (regains birth weight by 10-14 days, then gains approximately 4-7 ounces per week)

  • Baby seems satisfied after most feedings

  • Baby is meeting developmental milestones

Common Situations Mistaken for Low Supply

  • Cluster feeding: When babies feed very frequently (sometimes hourly) for periods of time, often in the evenings or during growth spurts

  • Growth spurts: Temporary increases in hunger around 3 weeks, 6 weeks, 3 months, and 6 months

  • Fussiness that isn't hunger-related: Gas, overtiredness, overstimulation, or desire for comfort

  • Decreased pumping output: Pumps don't always extract milk as effectively as a baby, and pumping output isn't a reliable indicator of total supply

  • Baby suddenly sleeping longer: Sometimes interpreted as "not getting enough" when it may be developmental


Evidence-Based Strategies to Increase Milk Production

If you've determined that you do need to increase your supply, here are proven methods to help:

1. Optimize Breastfeeding Frequency and Effectiveness

  • Feed at least 8-12 times per 24 hours (every 2-3 hours during the day and at least once or twice overnight)

  • Ensure proper latch and positioning so baby can transfer milk effectively

  • Watch for feeding cues (rooting, hand-to-mouth movements, lip smacking) rather than waiting for crying

  • Avoid unnecessary supplementation which can decrease how often baby nurses

  • Verify milk transfer by watching for visible swallowing and appropriate output

2. Maximize Breast Emptying

  • Breast compressions during feeding help drain milk reservoirs more completely

  • Switch nursing: When baby's sucking slows, switch to the other breast, then back again if needed

  • Massage breasts before and during feeding or pumping to improve drainage

  • Hand express after nursing or pumping to remove any remaining milk

3. Skin-to-Skin Contact

  • Practice frequent skin-to-skin contact with your baby

  • This increases maternal prolactin levels and oxytocin release

  • Helps baby engage in more frequent and effective feeding

  • Creates a conducive hormone environment for milk production

4. Power Pumping

  • Mimics cluster feeding to stimulate increased production

  • Pump for 20 minutes, rest for 10 minutes, pump for 10 minutes, rest for 10 minutes, pump for 10 minutes

  • Do this once or twice daily for 3-7 days

  • Most effective when done at the same time each day, ideally when prolactin levels are highest (typically early morning)

5. Adding Pumping Sessions

  • Pump after feedings to remove any remaining milk and signal increased demand

  • Pump between feedings if baby is going longer stretches

  • Pump overnight if baby is sleeping longer stretches, as prolactin levels are highest from 1-5 AM

6. Galactagogues (Milk-Stimulating Foods and Herbs)

While scientific evidence varies, many women report benefits from:

  • Oatmeal: Consume daily, ideally steel-cut or old-fashioned

  • Hydration: Drink to thirst, typically 8-10 glasses of water daily

  • Balanced nutrition: Focus on adequate protein, healthy fats, and complex carbohydrates

  • Herbal supplements: Some mothers report success with fenugreek, blessed thistle, moringa, or goat's rue

  • Brewer's yeast: Often found in "lactation cookies" and smoothies

Note: Always consult with your healthcare provider before taking any supplements, especially if you have medical conditions or are taking medications.

7. Prescription Medications

In certain situations, prescription medications may be recommended:

  • Domperidone: Used in many countries (not FDA-approved in the US)

  • Metoclopramide (Reglan): Sometimes prescribed short-term

  • Maternal thyroid medication adjustment: If thyroid issues are affecting supply

These should only be used under medical supervision after other methods have been tried, as they carry potential side effects.


Addressing Underlying Issues That May Affect Supply

Sometimes low milk supply stems from specific medical or anatomical issues:

Maternal Factors

  • Hormonal disorders: Thyroid conditions, polycystic ovary syndrome (PCOS), diabetes

  • Retained placenta fragments: Can inhibit prolactin production

  • Previous breast surgery: Particularly reduction surgery that severed milk ducts

  • Insufficient glandular tissue: Structural limitations in milk-producing tissue

  • Medications: Some antihistamines, decongestants, hormonal contraceptives, and diuretics can reduce supply

  • Stress and fatigue: Can temporarily reduce oxytocin release and milk flow

Infant Factors

  • Tongue-tie or lip-tie: Restricts effective milk transfer

  • Prematurity: May affect nursing strength and coordination

  • Jaundice: Can cause excessive sleepiness and poor feeding

  • Anatomical issues: Cleft palate, high palate, or other oral structures affecting suction


When to Seek Professional Help

Contact an International Board Certified Lactation Consultant (IBCLC) or healthcare provider if:

  • Your baby is not gaining weight appropriately

  • You experience persistent nipple pain or damage

  • Your baby seems constantly hungry despite frequent feeding

  • You notice a sudden drop in supply that doesn't respond to increased feeding/pumping

  • You have known risk factors for low supply (PCOS, thyroid disorders, breast surgery)

  • You've tried the above strategies for at least a week without improvement

Creating a Personalized Plan

Increasing milk supply is rarely one-size-fits-all. Working with a lactation consultant can help you develop a targeted plan based on:

  1. Your feeding goals

  2. Your baby's age and specific needs

  3. Any underlying medical conditions

  4. Your work/life schedule and support system

  5. Previous breastfeeding experiences

Remember that small, consistent efforts often yield better results than drastic measures. Most mothers can increase their supply with proper support and techniques.

Self-Care While Working on Supply

Working to increase milk supply can be stressful and demanding. Remember to:

  • Rest when possible: Fatigue can affect milk production

  • Stay nourished: Eat regular, nutritious meals and snacks

  • Accept help: With household tasks, older children, or baby care between feedings

  • Manage stress: Through mindfulness, gentle movement, or whatever works for you

  • Be patient: Supply changes don't happen instantly—give your body time to respond





About the Author

Princess Aslam is a Registered Nurse (RN) and International Board Certified Lactation Consultant (IBCLC) with over 15 years of experience supporting breastfeeding families. She has worked in hospital settings, private practice, and community health clinics, helping thousands of mothers overcome breastfeeding challenges and reach their feeding goals. Princess is passionate about providing evidence-based information that empowers families to make informed decisions about infant feeding.

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