Top 10 tips for boosting milk supply

When I posted recently that we were getting a deep freezer for our garage in order to store the breast milk that was overflowing from our current outside freezer, I thought this was a normal "new mom problem". (Hey, I'm new to all this) So I was definitely surprised to learn that a majority of the new moms I know have faced challenges when it comes to their milk supply. Many of them are forced to supplement, or give up all together and end up exclusively formula feeding. There are also a lot of misconceptions out there regarding what will and will not impact a new mom's milk supply. For example, there are no specific foods that you need to eat in order to make more milk. However, you should consume an additional 300-500 calories a day in order to support milk production. This is why I decided to share some of what I consider to be the most reliable pieces of advice that I came across while breastfeeding.

Here are some of the most important tips to help if you are having trouble establishing a good supply:

1. Nurse, nurse, nurse!! This is the most important thing you can do, hence why it is number one on the list. Your body creates breast milk based on the needs of the baby. It's all supply and demand. The more you nurse and/or pump, the more your body is going to produce. While this may take time in the beginning, don't give up! Nurse your baby for as long as she wants, as often as she wants, and be sure to pump in between feedings (even if your breasts feel empty). Don't worry about following a strict schedule, especially in the first few weeks.

2. Don't stress! Many new moms think that they have low supply, when in reality baby is getting everything he needs. As long as he is having regular wet diapers there is nothing to worry about. It may take a few days for milk to come in, but in the meantime baby is getting colostrum, which is plenty filling for a newborn and rich in nutrients. In fact, a newborn's stomach starts out only the size of a cherry and takes a few days to stretch out.

3. Try to rest as much as possible. Lack of sleep can wreak havoc on your milk supply, so try to relax when you can. I'm sure this is easier said than done when you have older kids vying for your attention.

4. I'll say it again, don't stress!! Stress interferes with your let down reflex, which allows the milk to be released when your baby is nursing. Increased stress while nursing can mean that baby is not getting what she needs, and can cause problems in the beginning when the two of you are working on establishing a good supply.

5. Avoid alcohol. There is a misconception that beer is supposed to help stimulate milk supply, but this has been proven to be incorrect. It has been found that only one or two glasses of alcohol can cause the let down reflex to take longer, and lower overall milk production. This is true of all forms of alcohol.

6. Drink water! When you get dehydrated it is much more difficult for your body to produce milk. I like to always keep a 32oz bottle of water within arms reach at all times. This is especially true when nursing, which automatically makes me thirsty.

7. Avoid distractions when breastfeeding. Looking at your baby will help to stimulate the let down reflex, and lead to a rush of oxytocin. If you are pumping, try looking at a picture of your baby while you pump

8. Massage your breasts. By massaging the breasts, you can actually increase the volume and fat content of your milk. You can even do this while the baby is comfort nursing (when they are simply sucking but not truly latching on or feeding), which is even more effective.

9. Double check your medications. Some medications such as diuretics, antihistamines, contraceptives, and diet pills can have a negative impact on your body's ability to produce breast milk.

10. Try herbal supplements. I had great results with Mother's Milk tea when I began breastfeeding. While research is not definitive on whether or not herbal supplements truly impact milk supply, some supplements are believed to help. These include herbs such as fenugreek and blessed thistle, both of which can be found in lactation tea.


If you've tried everything else, I would recommend seeking out the guidance of a lactation consultant before giving up altogether. While these tips may be useful to some, there are many new moms who simply cannot breastfeed, and that's ok! It's great that we have formula for when we need it, and really, as long as baby is getting the nutrients and calories he needs that's all that matters.