Ways to Naturally Increase Your Breast Milk Supply
For new parents, navigating breast milk supply can feel like a lot to take in. From knowing if your baby is getting enough to concerns about low milk supply or enjoying an occasional glass of wine, there's so much to learn. Jessica Bales, lactation consultant with UnityPoint Health, demystifies some common questions and provides expert guidance on ways to increase your supply.
What’s Considered Low Milk Supply?
"Not making enough to satisfy or feed your baby is the simplest definition of low milk supply,” Bales says.
However, try not to stress too much about not having breast milk immediately after delivering your baby. A birthing parent produces small amounts of colostrum first, which is packed with nutrients.
In the first few days, Bales says, "It's normal to express less than 0.5 ounces. Once your milk starts coming in — about three to five days after you have your baby, 1-2 ounces is the norm.”
If you’re exclusively pumping, aim to express about 16-23 ounces per day by two weeks postpartum.
Signs Your Milk Supply is Decreasing
How can you tell if your supply is dropping? Bales points to a few key indicators:
- Fewer than six wet diapers per day
- Noticeable change in your baby's stool output
- Your baby is losing weight or not gaining weight appropriately
"Infant cluster feeding, or feeding more frequently, doesn’t automatically mean your breast milk supply is decreasing," Bales says.
To tell if your baby is getting enough milk, listen for audible swallowing during feeds and check for the right number of wet and dirty diapers for their age. It can be normal for babies to lose up to 10% of their birth weight in the first week, but they should be back to their birth weight by two weeks old.
Common Causes of Decreasing Milk Supply
Several factors can impact your milk production:
- Baby starting solids and nursing less frequently
- Hormonal changes from birth control or pregnancy
- Illness, including mastitis
- Not drinking enough fluids
- Resuming your menstrual cycle/ovulating
- Stress, inadequate sleep or restrictive diets
How to Naturally Increase Your Milk Supply
Bales says getting milk out of the breast frequently and effectively is the most important step for increasing supply.
When it comes to drinks and food to increase your breast milk, there haven’t been enough formal studies to prove whether they’re effective.
While you might hear about mother's milk teas containing galactagogues, like blessed thistle or fenugreek, Bales says that for these, too, “There’s no formal evidence they help and should be taken under the guidance of a physician."
Instead, Bales recommends focusing on core healthy habits.
"The best practice is to make sure you’re drinking enough water and eating a nutritious diet with enough protein and fiber," she explains. Increase your daily calories by about 500, too.
There's also no need to avoid certain foods while breastfeeding to impact supply.
"Continue with the foods you were eating during pregnancy unless a provider advises differently,” Bales adds.
Alcohol and Breast Milk
Alcohol is processed out of breast milk at the same rate it’s processed out of your blood.
An occasional standard drink — 5 oz of wine, 12 oz of beer or 1.5 oz of 80-proof liquor — is generally acceptable.
Bales says, "You should nurse first and then wait two hours. If you feel affected by the drink after two hours, pump that milk and don’t feed it to your baby."
For each additional drink, wait about two more hours. So, for three drinks, wait six hours and any milk expressed during that time shouldn’t be fed to your baby. If you're still concerned, alcohol test strips are an option.
Supplements and Herbs to Increase Milk Supply
Sunflower lecithin can be used if you frequently have clogged milk ducts.
“They help by making the milk ducts 'more slippery' so milk flows easier,” Bales says.
For colostrum and lactation supplements or fenugreek for milk supply, Bales says there’s limited data on whether they truly increase the amount of breast milk you produce.
"If you’re concerned about your milk supply, talk to a lactation professional. Academy of Breastfeeding Medicine is also a good resource that can guide parents on supplements and medications that might work for you,” Bales says.
How to Increase Breast Milk Flow
To increase breast milk flow, Bales suggests breast compressions while your baby is feeding. You can do this by gently squeezing your breast with your free hand when your baby's sucking slows, holding the pressure until they actively swallow again, then releasing and repeating by moving your hand around the breast.
For boosting milk supply when pumping, she recommends pumping eight times per day for 15-20 minutes.
“It's also important not to go longer than a four to five hour stretch at night. If you do go longer, you’ll need to pump more frequently during the day,” Bales says.
Make sure your pump’s settings are right and your breast shield (flange) size fit well. This helps get the most milk out and properly stimulates your breasts.
Can You Mix Breast Milk and Formula?
It’s OK to mix breast milk and formula.
“However, some people prefer to keep them separate to make sure baby is taking all of the breast milk and none is wasted,” Bales says.
If mixing breast milk from different days, use the oldest date as the expiration date.
When to Talk to a Lactation Consultant
Reach out to a lactation consultant if you have any questions or concerns.
“We’re here to help all parents and caregivers, regardless of their feeding goals,” Bales says.