Are you a new mom needing some quick ways to increase breast milk supply? Down below are 6 of my favorites, all natural, easy, and fast!
Breastfeeding is absolutely precious. I have adored the quality time it has provided for my baby and I, the skin to skin experience, every bond it has created.
I would do it over and over and over again ( I’m actually still breastfeeding with my 10 month old).
But let’s be real.
There have been quite a few days throughout my breastfeeding journey where “the girls” just weren’t feelin’ it.
Sometimes it feels like they have been milked dry and have nothing left to give my endlessly ravenous baby boy 😂
Is there anyone else who has this problem every once in a while??? Or all the time? I know you’re out there, and you’re not alone. I know that most, if not all, breastfeeding moms deal with this issue at some point in their breastfeeding journey!
It is quite normal to look for ways to increase your milk production.
And maybe you are a mom who doesn’t necessarily need to increase your breast milk, but you want to.
Maybe your body makes enough milk for your baby on a day-to-day basis, but you are looking to store some milk in the freezer for a rainy day. Maybe you are going back to work soon or you and your spouse go on a weekly date night. You might need a milk supply for the babysitter. Maybe you want to donate it to a milk bank that distributes it out for NICU babies.
Whatever your reasoning is for wanting to increase your breast milk is your own.
I know that during my own dry spells, there are some things that I like to combine in order to boost the girls’ spirits. There are some great ways to plump them up with that milky goodness 🤣 For me, these things really get that milk flowin’ within 24 hours or less.
So, if you need or want some extra “umph” in those breasts, maybe one of these methods will help you, too (although I recommend doing a few of them throughout the day, not just one).
(Of course there are other methods besides these that work as well, but some may take a few days to kick in. Keep in mind that human bodies are different, and what may help me in hours, might help you within a few days, and vice versa. Experiment safely and see how your body responds. Get help from a lactation specialist or doctor if you need more guidance and support.)
This post is all about my favorite ways to increase breast milk supply.
6 WAYS TO INCREASE BREAST MILK SUPPLY
1. Nurse AND Pump (Both if you can)
This is probably the number one thing you should do when you need or want more milk, even though there are times when it might seem like you can’t get even the smallest drop out.
Your breasts will produce milk based on supply and demand. If you aren’t nursing and pumping often, the milk just sits in your breasts, unused. This tells your body that you have leftover milk that your baby doesn’t need.
Let’s say you make yourself two cups of rice for dinner, but you only end up eating one cup of rice. So the next time you make rice, you only make one cup, because you know that’s how much you will eat.
In turn, when you don’t use your breast milk, your body will make less and less, assuming you don’t need it. So if you want more milk, then show your body that you love that milk and you will use that milk!
Through nursing and pumping.
I say to nurse AND pump, because together, they are highly effective. I know that both may not be realistic for everyone, so just do what you can.
If you don’t have a pump, then nurse often, often, often. You can also learn how to express milk by hand.
If you aren’t wanting to breastfeed, then pump, pump, pump. You will get similar results by exclusively pumping, it’s just not as good as actual breastfeeding.
Exclusively nursing is more effective than exclusively pumping, because your body knows the difference between your baby’s mouth and a silicone object. There is something about your baby’s natural latch that connects with your body to stimulate milk flow. Baby’s naturally have a better suction on the breast than a breast pump does.
That’s why it’s recommended to combine both nursing and pumping for the best results when it comes to milk production.
Hot Tip: You want to make sure to nurse and pump both sides! That way, one boob doesn’t get waaaay bigger than the other 😛 (yes, I have experienced this many times). I even alternate which breast I start with for each feed and I make sure to empty each breast as best as I can.
2. Eat Oats
For me, oats are a miracle worker when it comes to producing breast milk. Once I eat oats, I build up a full supply within two-three hours. Yes, within HOURS.
Oats are known for their lactogenic properties, which means it has properties that encourage lactation.
Oats contain a fiber called beta-glucan. This fiber raises a hormone called prolactin, a breastfeeding hormone, which then increases breast milk production. Oats also contain saponins and plant estrogens. Both of these substances have a positive effect on milk glands.
This simple food contains many proteins, vitamins, and minerals. They are high in iron, zinc, manganese, and calcium, fiber, and vitamin B. So, not only are oats extremely nutritious for you, but they also help your body produce more milk!
There are many ways you can introduce oats into your diet, if you aren’t doing so already. You can make oatmeal, oat filled granola bars, oatmeal cookies, oatmeal breads and muffins, pancakes and smoothies. The list goes on and on.
My favorite way to eat them is for breakfast in the form of overnight oats. I will make a peanut butter protein ball snack!
3. Stay hydrated
Breast milk is made up of at least 87% of water! If you aren’t drinking enough water, it will be difficult for your body to produce milk due to dehydration. Drinking water consistently throughout the day will help your body replenish the fluids that it loses and replenish your breast milk.
I notice a big difference in my entire body when I don’t drink enough water, including my breasts and my breast milk supply. Rarely do I ever sit down to breastfeed without a full water bottle sitting next to me.
There are many different recommendations out there for how much water you should be drinking throughout the day. However, the most common amount that I found was 16 cups per day, which is 128 ounces.
Hot Tip: Find yourself a water bottle that you LOVE. Find one that is fun to drink out of and one that is your favorite color. Maybe find one that has a handle, that’s not too heavy, or one that has those motivational quotes on it with the time-tracker, whatever! Because you need to drink so much water, find a bottle that makes you feel like you are walking on water instead of drowning in it.
Happy drinking 🙂
4. Skin-to-Skin
Skin-to-skin contact with your baby stimulates oxytocin, which is known as the “love hormone”. Oxytocin aids in the making of milk! Skin-to-skin also promotes prolactin, a hormone that’s responsible for lactation and milk production.
I looooove skin-to-skin with my baby. When he was first born, this is all we did for the first 3 weeks of his life- all day, every day. And it was amazing. Our skin-to-skin time has gotten less and less as he has gotten older. He wears more clothes now as a ten month old than he did as a newborn 😛
However, if I find that I am needing to produce some extra milk, I will make an extra effort to spend some skin-to-skin time with my little one, and my body responds.
Breastfeeding is a great opportunity for skin-to-skin. You can also hop in the bath with them or snuggle them while they sleep.
5. Sex and massage
I don’t think there is much science to back up sex and breast milk supply, but I do know from personal experience… that something there works for me! Sex increases blood flow, and a healthy blood flow increases milk production, so maybe this is why. And if you take sex combined with a sensual breast massage? You might be saying, “Woah! Slow down that milk flow!”
Even if you give yourself a breast massage, it will help with the milk flow, telling your body to start producing more milk sooner.
6. good Sleep and Less Stress
Did you know that stress is one of the main reasons why mom’s lose their milk production?
Poor sleep quality (which causes more stress) and high levels of stress in general can lessen the amount of milk you produce. It’s important to relax, get good sleep, and let the stress go.
When your body is under less stress and when you sleep well, oxytocin can flow through you in much higher levels. Oxytocin, as mentioned already, helps to increase milk production.
If you aren’t producing the amount of milk you want, try not to focus on how you aren’t producing enough. Use your pump, cover yourself with a blanket so you aren’t watching the machine slowly milk you, and do something you enjoy. Do something relaxing to take your mind off of your stressed thoughts, so that your body can do it’s work in peace!
Try out some, or all, of these methods and let me know if any of them worked for you! And if there’s a method you love for yourself, we’d love to hear about that, too.
And remember, make sure to find help and support from a doctor, a midwife, a lactation consultant, a friend. There are other people who can assist you on your breastfeeding journey to make it the best experience for you and your baby!
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