How to increase breast milk supply

Whether you’re just starting out on your feeding journey or want to maintain breastfeeds as part of your baby’s combination feeding schedule, one of the most common breastfeeding challenges is feeling confident that you’re producing enough milk for your baby, so they enjoy all the benefits of breast milk.

Since the amount of milk your body produces works by supply and demand, the more your baby feeds, the more milk you produce. This means you can usually maintain and increase your milk supply by feeding your baby as often as they need¹.

This guide covers everything you need to know about how to increase your milk supply, including spotting signs it may be low, factors that can affect your supply, and how to improve milk flow.

Some signs your baby might not be getting enough milk are²:

• Your baby isn’t gaining weight after the first 2 weeks.
• They’re having fewer than 6 wet nappies in 24 hours from 5 days old.
• Your baby seems overly sleepy.

If you notice any of the above, always seek advice from your midwife or GP, who’ll be able to provide further advice and support about your baby’s feeding and how to increase milk supply².

If your baby is feeding well, you should notice that¹:

• Their cheeks are nice and round during feeds, and you can hear them swallowing.
• They seem content during feeds and satisfied afterwards.
• Your baby comes off the breast by themselves once they’ve had enough.
• Your breasts feel softer after feeds, and your nipples don’t look pinched, flat, or white.
• Your baby steadily gains weight after the first 2 weeks (it’s normal for babies to lose some of their birth weight before this).
• Your baby has around 6 wet nappies every 24 hours from 5 days old

A number of things can affect how much breast milk your body produces, including how often you breastfeed, your stress levels and mood, and the food you eat. Understanding the things that might be affecting you is a good first step towards increasing your milk supply and knowing when to seek support from your healthcare professional. 

Let’s take a closer look.

If you decide to introduce bottle-feeding into your routine alongside breastfeeding (often referred to as combination or mixed feeding), your milk supply will likely reduce as you breastfeed less often³. That’s why healthcare professionals will usually recommend waiting until breastfeeding is well-established before you introduce bottle feeding to your baby¹.

If your baby isn’t latched securely onto your breast, they may not be able to get as much milk during a feed, which can result in your body producing less milk⁴.

Things that can affect how securely your baby latches include:

• Your breastfeeding position. Try a few different positions to see which works best for you and your baby⁴.
• Using a dummy before breastfeeding is well established, which can interfere with learning to latch properly¹.

When you’re stressed, your body produces a hormone called cortisol, which can impact other hormones, such as oxytocin, that play a role in your milk supply⁵.

It can be easier said than done with a new baby, especially if you’re concerned about them getting enough milk and wondering how to boost milk production, but try to relax. You might find it helpful to use breathing techniques and meditation to help you regulate your stress levels and increase your milk supply.

Whether you’re a new parent or you’ve been here before, it’s very important to take care of yourself. So, if you find yourself struggling to manage your moods or your stress levels, always speak to a healthcare professional for support.

Whilst many medications are safe to use during pregnancy, some could have an impact on your milk supply⁶. Speak to your healthcare professional if you’re concerned, and always seek their advice before you start taking any new medications while breastfeeding.

There are no special foods to increase breast milk supply, and you don’t need to follow a special breastfeeding diet either⁷. However, eating enough food, getting a balanced diet, and drinking plenty of fluids are all important for staying healthy while breastfeeding.

Generally, your body responds to how often your baby feeds, adjusting how much milk it produces accordingly. Sometimes, though, it may need a little help to boost milk production.

There are lots of different things you can try when it comes to how to increase milk supply. You can explore them below. 

Feeding on demand (or responsive feeding) means feeding your baby whenever they’re hungry, rather than at set times⁹. Letting your baby guide how often you feed them helps ensure they’re getting enough milk and sends signals to your body to increase your milk supply through the hormone prolactin. You can’t overfeed a breastfed baby, so feel free to follow their hunger cues¹⁰.

Ensuring your baby is latched securely at the start of the feed helps them get enough milk, and helps your body to continue producing milk for the next feed¹¹. It can also help to prevent sore or cracked nipples¹².

Enjoying skin-to-skin time with your baby has lots of benefits, including increasing your milk supply. Skin-to-skin contact increases your body’s oxytocin levels, which can help to improve your milk flow^{8, 13}. It also helps you bond with your baby, builds their immune system, and helps regulate their nervous system¹³.

Offer both breasts during a breastfeed, as this will help to stimulate prolactin and boost milk production in each breast¹⁴. 

If your baby is full before both breasts are empty, that’s OK. You can express any remaining milk to help encourage your body to produce more.  Breastfeeding or expressing at night is particularly effective for increasing your milk supply, as this is when prolactin production is at its highest⁸.

New parents often wonder what to eat or drink to increase breast milk production. But the truth is that while staying hydrated can help, there are no specific foods to increase your breast milk supply that you need to eat¹⁵.

However, it’s really important to look after yourself when breastfeeding, and eating a healthy, balanced diet with an extra 300 to 500 calories per day for the energy you need, is a good place to start¹⁵.

Breastfeeding (and being a new parent in general) can be tiring, so try to rest when you need to and don’t be afraid to ask for support from those around you.

If you’ve tried all of our tips for how to increase your milk supply and you’ve still got concerns, always speak to your midwife or healthcare professional. They’re there to help, provide reassurance, or, if needed, put you in touch with a local breastfeeding group or lactation consultant for further support¹.