10 Proven Ways to Increase Your Milk Supply (Guide for New Mums)

Before we dive into specific strategies, it helps to understand the basic principle behind milk production: supply and demand.

Your body produces milk in response to how much milk is removed from your breasts. The more frequently and effectively your breasts are emptied, the more milk your body will make. This process is regulated by:

• Prolactin: The hormone responsible for milk production
• Oxytocin: The hormone that triggers milk let-down
• Frequent stimulation: Regular breast emptying signals your body to maintain or increase production

When milk remains in the breasts for extended periods, your body receives a signal to slow down production. This is why responsive feeding and effective milk removal are the foundation of maintaining—and increasing—your supply.

1. Feed on Demand (Responsive Feeding)

The single most effective way to increase milk supply is to feed your baby whenever they show hunger cues—not by the clock.

How it works: Frequent feeding (8–12+ times in 24 hours during the early weeks) keeps prolactin levels high and ensures your breasts are regularly emptied.

Hunger cues to watch for:

• Rooting or turning toward your breast
• Bringing hands to mouth
• Increased alertness or activity
• Making sucking motions

Don't wait for crying—this is often a late hunger cue. Responding early makes feeding calmer and more effective.

For more on reading your baby's feeding signals, see our guide on how to increase milk supply.

2. Ensure a Deep, Effective Latch

A shallow latch is one of the most common—yet overlooked—reasons for low milk supply. If your baby isn't latching deeply, they can't remove milk effectively, which means your body doesn't receive the signal to produce more.

Signs of a good latch:

• Your baby's mouth covers a large portion of the areola (not just the nipple)
• Their chin is pressed against your breast
• You hear rhythmic sucking and swallowing
• Breastfeeding feels comfortable (after the initial latch sensation)

If you're experiencing pain, cracked nipples, or your baby seems frustrated at the breast, seek help from a lactation consultant. A poor latch not only affects supply but can also lead to nipple damage and feeding aversion.

3. Offer Both Breasts at Each Feed

Allowing your baby to finish the first breast fully (until they pull off or fall asleep) and then offering the second breast ensures both sides are stimulated regularly.

Why this matters: Some babies naturally prefer one breast or may only need one side per feed. While this is fine for maintaining supply, offering both breasts can help increase production when you're actively trying to boost supply.

Tip: Start the next feed on the breast your baby finished with last time. This ensures balanced stimulation.

4. Try Power Pumping

Power pumping mimics the cluster feeding pattern many babies naturally adopt during growth spurts. It's designed to rapidly signal your body that more milk is needed.

How to power pump:

• Choose one hour per day (ideally when your supply is naturally higher, like morning)
• Pump for 20 minutes
• Rest for 10 minutes
• Pump for 10 minutes
• Rest for 10 minutes
• Pump for 10 minutes

Repeat this cycle daily for 3–5 days. You should start noticing an increase in supply within a few days to a week.

Power pumping works best when combined with other strategies, not as a standalone solution.

5. Pump After Feeds (or Between Feeds)

If your baby doesn't fully drain your breasts, using a breast pump for 10–15 minutes after nursing can help remove any remaining milk and signal your body to produce more.

Alternatively: Pump between feeds (aim for 1–2 hours after a feed) to add extra stimulation without interfering with your baby's nursing schedule.

Use hands-on pumping techniques: Gently massage and compress your breasts while pumping to encourage more complete milk removal. This technique has been shown to increase pumping output significantly.

6. Practice Skin-to-Skin Contact

Holding your baby skin-to-skin (also called "Kangaroo Care") triggers a cascade of hormones that support breastfeeding, including oxytocin and prolactin.

How to do it: Place your baby (wearing only a nappy) against your bare chest. Cover both of you with a blanket if needed. Aim for at least an hour of skin-to-skin time daily, especially in the early weeks or when supply feels low.

Benefits beyond supply:

• Regulates your baby's temperature and heart rate
• Encourages more frequent feeding
• Strengthens bonding
• Reduces stress for both of you

7. Stay Hydrated and Nourished

While hydration alone won't increase milk supply, dehydration can decrease it. Breast milk is approximately 87% water, so your body needs adequate fluids to produce it.

Hydration targets:

• Aim for around 90 ounces (2.7 liters) of fluid daily
• Keep water nearby during feeds
• Watch for pale urine as a sign of good hydration

Explore our breastfeeding hydration drinks for convenient options that provide both fluids and essential electrolytes.

Nutrition matters too: Consume an extra 450–500 calories per day from nutrient-dense foods. Focus on protein, healthy fats, complex carbohydrates, and plenty of vegetables. For specific meal ideas and nutrition strategies, see our guide on boosting breast milk production naturally.

8. Include Lactogenic Foods

While research on galactagogues (foods believed to boost milk supply) is mixed, many mothers find certain foods helpful. These include:

Oats: Rich in iron and beta-glucan, which may support prolactin levels. Found in our lactation cookies, oats are one of the most commonly recommended lactogenic foods.

Dark leafy greens: Spinach, kale, and other greens provide iron, calcium, and phytoestrogens.

Fennel and fenugreek: Traditional galactagogues found in many lactation teas. Note that fenugreek doesn't work for everyone and can have side effects—start with small amounts.

Brewer's yeast: A source of B vitamins, iron, and protein, commonly added to lactation products.

For convenient, nutritionally-balanced options, explore our range of lactation cookies and lactation hot chocolate.

Important: No food is a magic bullet. These work best as part of a comprehensive approach that includes frequent feeding and effective milk removal.

9. Prioritize Rest and Stress Management

High stress and exhaustion can inhibit your let-down reflex, making it harder for milk to flow even when your supply is adequate.

Strategies that help:

• Accept help with housework and meals
• Try a "nursing vacation"—a day or two spent mostly in bed, resting and feeding your baby
• Practice deep breathing or meditation during feeds
• Limit visitors if they're adding stress rather than support

The reality: You can't always eliminate stress as a new mother, but small adjustments—like saying no to non-essential commitments—can make a meaningful difference.

10. Seek Professional Support Early

If you've tried multiple strategies and still have concerns about your supply, don't wait. A lactation consultant can:

• Assess your baby's latch and suck
• Identify anatomical issues (like tongue tie)
• Create a personalized feeding plan
• Recommend appropriate supplements or medications if needed

Medical considerations: In some cases, underlying health conditions (thyroid disorders, PCOS, insufficient glandular tissue) or certain medications can affect supply. Your healthcare provider can help identify and address these factors.

The Australian Breastfeeding Association offers helpline support and can connect you with local resources.

Even with the best intentions, certain practices can inadvertently lower your milk supply:

Using a dummy (pacifier) too early: Before breastfeeding is well-established (usually 4–6 weeks), dummies can reduce time at the breast and therefore stimulation.

Supplementing without need: Giving formula when it's not medically necessary can lead to skipped feeds and reduced demand on your breasts. If supplementation is required, work with a lactation consultant to do so strategically.

Scheduled feeding: Rigid feeding schedules ignore your baby's natural hunger patterns and can limit milk removal during growth spurts.

Skipping night feeds: Prolactin levels are naturally higher at night, making overnight feeds particularly important for maintaining supply.

Certain medications: Some decongestants, antihistamines, and hormonal birth control (especially those containing estrogen) can decrease milk supply. Always check with your healthcare provider before taking new medications.

While most supply concerns can be addressed through feeding management, certain situations require professional evaluation:

• Your baby isn't gaining weight appropriately
• You notice a sudden drop in supply after weeks of adequate production
• Your baby has fewer than 6 wet nappies per day after day 5
• Persistent pain during feeding
• You suspect a tongue tie or other anatomical issue
• You have a history of breast surgery or hormonal conditions

Don't hesitate to seek help. Early intervention leads to better outcomes and less stress.

Pumping can support supply when used intentionally.

Helpful approaches:

• Pumping after feeds (10–15 minutes)
  
• Power pumping to mimic cluster feeding
  
• An overnight pump if supply is low
  

Ensure:

• Correct flange size
  
• Comfortable suction (never painful)
  

Poor pump fit can reduce supply and damage nipples.

Increasing your milk supply isn't about doing everything perfectly—it's about understanding how your body responds to your baby's needs and making small, sustainable adjustments.

Start here:

1. Focus on frequent, responsive feeding with a good latch
2. Ensure you're adequately hydrated and nourished
3. Add one evidence-based strategy at a time (power pumping, skin-to-skin, etc.)
4. Give each strategy at least a week before assessing its effectiveness
5. Seek professional support if you're not seeing improvement

For comprehensive guidance on nutrition strategies that support milk production, return to our Breastfeeding Nutrition & Milk Supply Guide.

You're doing an incredible job. Breastfeeding is a learned skill for both you and your baby, and seeking information is a sign of your commitment to your baby's wellbeing.