Key Takeaways:
- Root Cause Awareness: Milk supply issues are often misunderstood, and knowing what truly affects it can reduce stress and improve outcomes.
- Sustainable Solutions: There are proven, natural ways to support supply without resorting to extreme or unrealistic methods.
- Realistic Expectations: Increasing supply takes time, consistency, and the right support, it's not always fast, but it is possible.
If you’re a breastfeeding mom wondering why your milk supply feels lower than your stress threshold, you’re not alone. Whether you’re newly postpartum or months into nursing, that constant voice in your head asking “am I making enough?” can get loud. And let’s be real, the advice out there ranges from confusing to downright overwhelming. You’ve probably Googled how to increase milk supply more times than you’d like to admit, but sorting out fact from fluff is hard when you're also trying to keep a small human alive.
We’re BOOBIE Superfoods, and we get it because we’ve lived it. Our founder is a Registered Nurse and an International Board Certified Lactation Consultant (IBCLC), and every product we make is BOOBIE Approved, clean, science-backed, and built specifically for moms. We created the first-ever lactation bar, the first mom-focused protein powder, and supplements designed for every stage of motherhood. Helping you feed your baby while feeding yourself is kind of our thing.
In this blog, we’ll share practical, natural strategies that may help support milk supply while promoting long-term balance and well-being.
Let’s Talk About Low Milk Supply
Not producing “enough” milk can feel like a full-blown identity crisis. You’re exhausted, emotional, and suddenly Googling how to increase milk supply at 2 AM with one boob out and a crying baby in your lap. Been there. Whether you’re breastfeeding, pumping, combo-feeding, or just trying to survive, worrying about milk supply is ridiculously common and seriously stressful.
Here’s the deal: sometimes low milk supply is legit. Sometimes it’s just your baby cluster feeding or your boobs adjusting to demand. And sometimes it’s a mix of both. Either way, it doesn’t mean you’re failing. It means you’re human, and probably overdue for a snack and a nap. Still, if something feels off, you’re allowed to look into it. You’re allowed to ask how to increase breast milk supply without feeling guilty about it.
So if you’re here wondering how to increase milk supply fast or if your milk is actually low or just feels low, breathe. You're not alone. You’ve got options. And we're going to walk you through them with zero judgment and plenty of real talk.
What Impacts Your Milk Supply (And What Doesn’t)
There’s a ton of noise out there about what messes with milk supply. Some of it’s helpful. A lot of it? Not so much. Let’s clear things up and talk about what actually affects your ability to make milk, and what doesn’t:
Your Baby’s Latch
A solid latch is kind of like a strong Wi-Fi signal; without it, nothing connects. If your baby isn’t latching well, they’re not effectively removing milk, which tells your body to stop making more. A shallow latch, tongue tie, or painful feedings can all throw things off, so if you're struggling, getting a lactation consultant in your corner can be a game-changer.
Frequency Of Milk Removal
This one’s simple: the more often milk leaves the breast (by baby or by pump), the more your body is signaled to make. When milk remains in the breast too long, and fullness turns into ongoing engorgement, a natural protein called the Feedback Inhibitor of Lactation (FIL) builds up and signals the breast to slow milk production. If you’re trying to figure out how to increase milk supply when pumping or nursing, consistency is your best friend — long gaps between feeds or pumping sessions (full, painful breasts) can slow down supply quickly.
Hydration And Nutrition
Your body needs adequate energy and nutrients to support milk production, not just whatever snack you find at the bottom of the diaper bag. Drinking more than thirst requires hasn’t been shown to increase supply, but staying nourished matters. Functional, nutrient-dense lactation bars and other clean snacks can help support your body’s needs during breastfeeding without adding extra work to your day.
Stress And Sleep (Or Lack Of Both)
It’s not a myth. Chronic stress and zero sleep can throw your hormones and your milk supply out of whack. That doesn’t mean one rough day tanks everything, but ongoing burnout without support can absolutely affect how to increase breast milk supply.
Your Period, Medications, And Birth Control
Hormonal shifts can temporarily affect milk supply. Some forms of hormonal birth control, especially those containing estrogen, are known to lower milk production. Certain medications can have the same effect, which is why it’s important to check in with your lactation consultant (IBCLC), who is specifically trained to identify medications that may negatively impact milk supply.
How To Increase Milk Supply Naturally And Sustainably
Let’s talk about what actually works, no gimmicks, no guilt, just smart, sustainable ways to support your supply. If you’ve been searching high and low for how to increase milk supply naturally, you’re in the right place. Here's how to keep it flowing without losing your mind or your identity:
Start With The Basics: Nurse Or Pump More Often
Milk production is a supply and demand game. If you're wondering how to increase milk supply fast, the first move is to increase how often milk is removed, by baby or by pump. Aim for 8 to 12 sessions in a 24-hour period if you’re rebuilding supply.
Focus On Emptying The Breast Fully
It’s not just about frequency, it’s also about effectiveness. Fully emptying the breast signals your body to keep producing, while leftover milk tells it to slow down. Breast compressions and hands-on pumping can help get that last bit of milk out and tell your boobs to keep the party going.
Incorporate Foods And Supplements That Support Lactation
You don’t need a witch’s brew of strange herbs, but you do need functional nutrition and supplements that support milk production. Targeted supplements can meaningfully support milk production when used alongside consistent milk removal and adequate nutrition. These supplements are typically formulated with evidence-backed ingredients like oats, flaxseed, and moringa, not folklore. Sometimes what feels like a “low supply” moment is actually intense breastfeeding hunger being ignored. BOOBIE’s lactation cookies are designed differently, as a guilt-free lactation snack to help satisfy that hunger, keep you nourished between meals, and support your overall milk-making routine.
Remember, lactation cookies are intended to complement, not replace, core lactation supplements and regular milk removal.
Try Power Pumping (If You’re Up For It)
Power pumping is a technique that mimics infant cluster feeding and may help stimulate increased milk production in some breastfeeding mothers. It typically involves repeated short pumping intervals over approximately one hour and is most often used as a temporary intervention during periods of decreased milk supply. Because this approach can be time-intensive and is not necessary or appropriate for all breastfeeding situations, evaluation and guidance from a lactation consultant (IBCLC) is recommended to determine whether power pumping is indicated and for how long it should be continued.
Give It Time, Results Aren’t Always Instant
We know, patience is hard when your baby is screaming, and your boobs feel empty. But even when you're doing all the right things, it can take a few days to notice an increase. This is especially true if you're working through supply dips and asking how long it takes to increase milk supply, the answer is: longer than you want, but shorter than you think.
How To Increase Milk Supply When Pumping
If pumping feels like a full-time job with no raise and zero lunch breaks, you’re not imagining it. Whether you’re exclusively pumping, combo feeding, or just trying to stash a few extra ounces, figuring out how to increase milk supply when pumping can feel like detective work. But don’t worry, there are real strategies that actually help:
When You’re Nursing: Add Pumping After Feeds to Increase Demand
Breastfeeding works best when it follows your baby’s cues, not the clock. If you’re pumping in addition to nursing, pumping after feeds can help fully empty the breast while still allowing time for milk to refill before the next feeding. The goal is effective milk removal without interfering with your baby’s next feed, helping signal your body to maintain or increase milk production over time.
When You’re Away From Your Baby: Pump to Replace Missed Feeds
When direct nursing isn’t possible, pumping should aim to replace missed feeds rather than follow a rigid schedule. Pumping every 2 to 3 hours during the day and at least once overnight helps mimic a typical feeding pattern and support ongoing milk production. Consistency matters, since regularly skipping milk removal can signal the body to slow production.
Make Sure Your Pump Is Doing Its Job
A weak or poorly fitted pump is like trying to vacuum a rug with a dying battery, pointless and frustrating. Check your flange size, suction settings, and how old your pump parts are. If it’s been a while, swap out valves and membranes to make sure you’re getting the most out of each session.
Create A Chill Pumping Environment
Stress doesn’t help milk flow, your letdown reflex is hormonal, and cortisol loves to mess with it. Look at baby pics, practice some deep breaths, or scroll TikTok guilt-free. Make pumping time as pleasant and pressure-free as you can, because mindset matters more than we give it credit for.
Fuel Up Like You Mean It
Milk-making burns serious calories. Make sure you're staying hydrated and eating well, even when you're running on fumes. BOOBIE’s pregnancy safe nutrition products and postpartum supplements are a great way to give your body what it needs without having to think too hard about it.
Final Thoughts
Worrying about your milk supply can feel like a full-on mental spiral, especially when everyone seems to have an opinion and none of them agree. But here’s the truth you need to hear: you’re not failing, and you’re definitely not alone.
There’s no one-size-fits-all answer when it comes to how to increase milk supply. What works for one mom might not work for another, and that’s okay. Whether you’re looking for how to increase breast milk supply naturally, how to increase milk supply when pumping, or how to increase milk supply fast because you need a win this week, the most important thing is doing what feels right for you. BOOBIE Superfoods was built to support you through the messy, beautiful, overwhelming journey of motherhood. From lactation bars to pregnancy-safe nutrition products and everything in between, we’ve got your back with functional, clean solutions that make sense for real life. You don’t have to do it all, and you definitely don’t have to do it alone.
Frequently Asked Questions About Increasing Your Milk Supply Naturally And Sustainably
Can certain medications decrease milk supply?
Yes, some medications can lower milk supply, particularly those containing pseudoephedrine (found in many cold medicines), some hormonal birth control methods, and certain types of antidepressants. Always consult your provider before taking any new medication while breastfeeding.
Does caffeine affect milk supply or breastfeeding?
Moderate caffeine intake is generally safe while breastfeeding and doesn’t decrease milk supply. However, large amounts may lead to fussiness in some babies, especially newborns, so it’s good to monitor your intake and your baby’s behavior.
How can I tell if my baby is getting enough milk?
Look for signs like steady weight gain (about ½ to 1 ounce per day during the first few months), frequent wet diapers (6 or more per day), and contentment after feedings. Softening of the breast after nursing is also a good indicator that milk is being transferred.
Does milk supply decrease at night?
Not necessarily. Night feedings are important because prolactin levels, the hormone responsible for milk production, are naturally higher during nighttime hours. Skipping overnight feeds can actually lead to a drop in supply.
Is there a difference in milk supply between breasts?
Yes, it’s completely normal for one breast to produce more milk than the other. This can be due to milk duct differences, the baby’s latch preference, or past breast surgery. It doesn’t usually signal a problem.
Can alcohol consumption affect milk supply?
Occasional, moderate alcohol intake does not decrease milk supply. Alcohol passes into breast milk at levels similar to blood alcohol, so if you are sober enough to safely drive, you are safe to breastfeed. Alcohol may temporarily interfere with letdown and reduce how much milk is expressed during that feeding, which is why spacing feedings or waiting about 2 to 3 hours after one standard drink can be helpful.
How do I safely store pumped breast milk to maintain supply?
Use clean containers and follow Academy of Breastfeeding Medicine (ABM) guidelines for human milk storage. Freshly expressed breast milk can be kept at room temperature for up to 6–8 hours under clean conditions, with shorter storage times recommended in warmer environments. Milk can be stored in the refrigerator for up to 4 days and in the freezer for approximately 6 months, with up to 12 months considered acceptable under ideal conditions. Always label milk with the date it was expressed and use the oldest milk first to minimize waste.
Sources:
- Brown, S. M. (2015). Principles for Maintaining or Increasing Breast Milk Production. Journal of Obstetric, Gynecologic, & Neonatal Nursing, 44(5), 626–635. https://doi.org/10.1111/1552-6909.12725
- Tonkin, E., Merklinger, J., & Anderson, J. J. (2023). Use of Galactagogues to Increase Milk Production Among Breastfeeding Mothers: A Systematic Review. Journal of the Academy of Nutrition and Dietetics. https://doi.org/10.1016/j.jand.2023.03.002
- Smith, R., & Jones, M. (2023). Exploring galactagogue use among breastfeeding women: Insights from an online survey. PLOS ONE, 18(10), e0328908. https://doi.org/10.1371/journal.pone.0328908
- Pados, B. F., & Camp, L. (2024). Physiology of Human Lactation and Strategies to Support Milk Supply for Breastfeeding. Nursing for Women’s Health, 28(4). https://doi.org/10.1016/j.nwh.2024.01.007
