Want to Increase Breast Milk Production? Here’s What to Try

What is it?

Research suggests that the primary driver of milk production is the effectiveness and frequency of feeding, expression and pumping. However, there are other factors, such as food and medicine, that can have an impact on supply.

How common is it?

Most women become concerned about production and supply at some point during their breastfeeding experience.

What can I do about it?

Breastfeed or pump often and effectively — for smaller babies (under 7 pounds), every 2 to 2 1/2 hours, larger babies (over 8 pounds) every 2 1/2 to 3 hours. The physical act of a baby suckling or pumping is part of what activates the supply of milk and subsequent production. Prolactin and oxytocin are the hero hormones that govern milk supply and flow. Oxytocin stimulates the "let down" reflex, which starts the flow of milk and prompts the body to keep milk flowing. Both hormones are stimulated by an infant suckling at the nipple, or the act of pumping.

Emptying each breast of its milk by nursing the baby on both sides signals the body to keep making more milk, which is why full feeds — which leave your breasts feeling significantly less full — are a key component of healthy milk supply.

At seven to 10 days postpartum, adequate milk supply is considered to be 16 ounces per day.

Here are signs that you are producing enough milk:

• Breasts should be softer after each feeding — particularly close to the areola
• Your other breast leaks or drips as the baby nurses
• You leak or feel tingling just before breastfeeding, then relieved afterward
• You can hear the baby swallowing or gulping while feeding
• You see milk residue on lips or tongue — or dribbles in the corner of mouth — when your baby comes off the breast
• The baby produces four to six wet diapers and multiple stools in a 24-hour period
• The baby is relaxed (though awake) after nursing
• The baby's belly looks distended and full after nursing
• Your baby is gaining the recommended .7 to 1 ounce per day, and is back at their birth weight by day 10-14

Here are signs that your milk production is low:

• Your breasts do not feel full of milk (feeling softer and less hard is normal once regular breastfeeding is established; this is a significantly "empty" feeling)
• Your baby appears fussy while feeding and after nursing is complete
• Your baby is lethargic and not interested in waking for feeds
• Less than four to six wet diapers per day
• Your baby is not meeting the recommended weight gain goals
• Difficulty with your baby’s latch. If your baby isn’t effectively latching to the breast with a full, deep latch (where the entire areola enters the baby’s mouth), it may mean that they are not able to efficiently empty the breast of milk

These foods are generally good for milk production

Some foods and herbs have been reported to help support milk supply. These are often referred to as galactogogues from the Greek galacta, which means milk. A few commonly used foods and herbs are:

These foods may inhibit milk production

What can I do about it?

Ultimately, hormones dictate initial milk production, but skin-to-skin contact and frequent breastfeeding (or simply expressing milk often) during the first few days postpartum have been linked with increases in milk production since they stimulate the production of lactation hormones. If you’re worried you’re not producing enough milk, talk to a lactation consultant as soon as possible.

When should I be worried?

It can be concerning to have questions about your milk supply. If you are following the standard suggested frequency of feeding (10-12 times per day or every two to three hours) and you notice a decrease of breast fullness at feedings, or that your baby is showing signs of fussiness, talking to your doctor or midwife, or consulting a lactation consultant can offer some clarity and support on how to troubleshoot the issue.