How to increase milk supply
Whether you are breast feeding, pumping and bottle feeding or a mix of both, the process will have its ups and downs. If you're finding that your milk supply could use a little boost (or a lot), you are not alone.
Having difficulty feeding your baby can feel frustrating, deflating, confusing and as a society we could do so much more to support new mums.
So how do you get that milk flowing?
1. Stay Hydrated!
Summer in Australia is sweltering, winter is drying, and breastfeeding/pumping is incredibly dehydrating. There’s no winning.
I always kept a water bottle next to my feeding chair and everyone in the house knew to keep it topped up.
Herbal teas like nettle, fennel and raspberry leaf are popular to increase milk supply.
One I see recommended all the time is fenugreek. While this is a popular milk production supplement, some women report that it actually decreases their supply. I am not a naturopath or nutritionist so can’t tell you exactly what to take, but it may be a case of trial and error or a professional consult to find something that works really well for you.
I am actually not a huge fan of herbal teas (shock! i know!). So instead, I would dilute juice, have a coffee or tea in the morning to boost my fluid intake (the caffeine intake was not sufficient to dehydrate me or effect baby so the pros outweighed the cons), I would also occassionally pop a hydralyte tablet in my water bottle to make it easier to sip on all day.
In the first couple of weeks postpartum I was drinking up to 6L per day. This came down over time to 2-3L per day. My body adjusted and let me know what it needed and when.
2. Frequent Feeding is Key
The more you feed or pump, the more milk you’ll produce. It’s a simple supply-and-demand process. I know it isn’t simple in practice, I’ve been there and it can feel so deflating, but try to nurse as often as you can and for as long as they want. For pumping I was doing the same, giving frequent stimulation to try make more of that liquid gold.
3. Proper Latch and Positioning
Ensuring your baby has a good latch can make a world of difference, and you don’t know what you don’t know. (Example: without one particular nurse we would have no idea our babe had a tongue tie)
A poor latch can lead to ineffective milk transfer and reduced supply. If you're unsure about your latch, consider seeing a lactation consultant.
Australia has some fantastic resources which I will link at the end.
4. Consider a Breast Pump
I know this is highly controversial but entertain me for a moment. Sometimes we feel we’ve tried everything and if using a pump is the difference between breastmilk and formula it might just be worth while. I did it and zero regrets. I know this is not for everyone and that is absolutely ok.
One more benefit to pumping is that it is helpful to have some extra milk stored for times when you need a break or someone else needs to feed baby. You may never use it but having it there can be peace of mind.
The Haakaa Silicone Pump is one of my favourite products and a go-to babyshower gift.
5. Eat Well and Often
Your body needs extra calories to produce milk, we all know that. Find those calories in fruit, vegetables, healthy carbs and as mentioned, lots of fluids. Foods like oats, barley, and leafy greens are known to support lactation and will help boost your fibre intake, win win 💩💩
Don't forget to treat yourself too! If you can’t be bothered handmaking organic, macrobiotic, gmo free treats, go buy a stash of single serve snacks that you can eat one handed. Better yet, if you’re in south Adelaide I’ll come to you and cook them fresh in your kitchen or deliver them contact free. Get in touch to ask more about in-home support.
6. Rest When You Can
I say “when you can” because when you can rest is so dependent on your baby and family life. Sometimes it might seem impossible with a newborn, but finding ways to prioritise sleep is so important. Is there someone you can call on to help? Can you sleep when baby sleeps? Can you do some contact naps through the day?
Lack of sleep and increased stress can definitely impact your milk supply. Setting boundaries and voicing our needs are also things we mums are notoriously bad at, so the more practice the better.
7. Herbal Supplements and Medications
There are some very effective supplements and prescription medications out there to help boost milk supply. As mentioned earlier, I am not a Dr or nutrition professional so I cannot advise you on this (and don’t trust anyone random on the internet to give you medical or supplement advice). However if it is a possibility, I highly recommend having a chat with someone who specialises in postpartum and can safely advise you.
8. Support Groups
By this I don’t mean a sit in a circle and share type group, although they do exist and can be amazing. The groups I have personal experience with were facebook groups and were beautifully supportive and encouraging. They are also such a brilliant resource for when the time comes to stop breastfeeding. Having others in the same boat to chat to is priceless as it can be a wildly emotional time.
9. Skin-to-Skin Contact
Spending time with your baby skin-to-skin, watching them and just soaking them in can help stimulate milk production thanks to our wonderful hormones. Plus, it’s a wonderful bonding experience for both of you and a reminder to slow down and be present in the moment.
10. Patience and Mindset
I would never tell a struggling new mum to “just chin up” or “think happy thoughts” but I will say that our mindset can change everything. If we can practice gratitude, find a mindfulness and meditation practice, and take it one hour or one day at a time it can have a ripple effect on our whole lives.
Celebrate the small victories and know that however you feed your baby, you're doing an incredible job.
We created this for you, as a place to contain your thoughts, goals, challenges and progress.
⬇️⬇️ LINKS ⬇️⬇️
🍼 Australian Breastfeeding Association (ABA) https://www.breastfeeding.asn.au They have an amazing chat feature and 24/7 hotline to access support right when you need it.
🍼 Raising Children Network https://raisingchildren.net.au
🍼 Tongue Tie Information
https://www.thewomens.org.au/health-information/breastfeeding/breastfeeding-problems/tongue-tie
🍼 Lactation Consultants of Australia and New Zealand (LCANZ) https://www.lcanz.org
🍼 Shop breast/bottle feeding essentials
I would love you to share your tips and experiences in the comments below.