To increase breast milk supply, it is important to increase the frequency and duration of breastfeeding sessions to stimulate the release prolactin production. Prolactin is a hormone that is responsible for stimulating breast milk production. Drinking plenty of fluids and maintaining a balanced diet with fruits, vegetables and whole grains is also essential.

The more milk the baby drinks, the more milk that is produced. Therefore, breastfeeding women should aim to breastfeed on demand, whenever the baby shows signs of wanting to. This includes breastfeeding or pumping at night to ensure both breasts are emptying before the next feeding.

Breast milk supply is best increased with exclusive breastfeeding, however pumping can be another option. Mothers with sore or bruised nipples or are experiencing mastitis should follow-up with their doctor for assessment.

Ways to increase milk supply

Some ways to increase your milk supply include:

1. Drink more water

Maternal milk production can depend on the mother’s hydration status. Breastfeeding women should drink around 3 to 4 liters (around 1 gallon) of water per day to ensure adequate milk production. Fluids like natural juices, teas or soups can also count toward daily intake.

A good tip is to drink 1 cup of water before and after each breastfeeding session.

2. Eating food that stimulates milk production

According to some studies, the production of maternal milk appears to be influenced by the ingestion of foods like:

Garlic
Oats
Ginger
Fenugreek
Alfalfa
Grain-based drinks, like malt
Spirulina

These foods can be added to you daily diet, but can also be used in supplement form, Ideally, you should see your doctor before starting any types of supplements. Read more about the breastfeeding diet, and which foods to eat and avoid.

3. Massaging the breasts

At the end of pregnancy or during the breastfeeding phase, women can perform quick breast massages to strengthen the nipples and stimulate milk flow little by little. This can also be beneficial for relieving pain that may be impeding milk production.

Hold the breast between your hands and apply pressure from the base of the breast to the nipple, as if you are milking. You can also perform circular movements from the base to the nipple.

Repeat this movement about 5 times gently, performing the same movement with one hand above and the other under the breast. The massage can be done 1 to 2 times a day.

4. Getting adequate rest

Resting whenever possible ensures that the body has enough energy to produce breast milk. The mother should take the opportunity to rest after breastfeeding if possible, as babies tend to be more tired after eating. They should delegate household chores if feasible, especially those that require more physical effort.

5. Breastfeeding on demand

One of the most effective ways to increase milk production is to breastfeed on demand, which means to offer the baby the breast any time they show hunger cues. When the baby is attached to the breast and suckling, hormones are released to stimulate more milk to be produced to replace what was fed to the baby. You should your breast whenever the baby is hungry, especially at night time.

You should continue to breastfeed even if you have mastitis or a blocked duct, as the baby’s suction on the nipple will also help to treat these conditions.

6. Emptying the breast

Emptying of the breasts will result in higher amounts of hormones being released, which will lead to increased milk production. For this reason, you are advised to allow the baby to completely empty the breast before offering the next one. If the baby does not finish emptying a breast fully, then start with that breast at the next session.

Another options is to fully remove any leftover milk using a manual or electric pump after the baby is done.

7. Using a breast pump regularly

The more milk that is expressed, the greater the amount of milk will be produced. Therefore, it may be beneficial to pump between breast feedings or when doing other activities. Women can use a pump to express milk for 10 minutes every 2 to 3 hours. This will stimulate hormones to produce more breast milk.

8. Looking at the baby while breastfeeding

Looking at the baby while he breastfeeds helps release more hormones into the bloodstream and consequently increases milk production.

9. Managing stress levels

To increase breast milk supply, it is important that women manage their stress levels and ensure they are in a calm state while breastfeeding. Try to take slow, deep breaths, listen to relaxing music or receive a back massage while breastfeeding.

Natural supplement

Silymarin is a natural milk thistle-based product that can help to increase milk supply. It should only be taken if approved by your doctor.

Silymarin can be found in pharmacies or health food stores. It can be taken 3 to 5 times a day.

When milk starts to be produced

Breast milk production begins in the first trimester of pregnancy, however it is possible to notice a greater quantity from the second trimester, when the breasts become more swollen and painful. Some women may also leak milk.

What can decrease milk production

Milk production can decrease due to factors such as:

Stress and anxiety: Stress hormones can interfere with the production of milk
Health problems: especially diabetes, polycystic ovarian syndrome or high blood pressure
Medications: especially pseudoephedrine, like allergy or sinus medication
Using pacifiers or bottles: artificial nipples can change the way the baby latches onto the breast

In addition, women with a history of breast surgery, like implant insertion, breast reduction or mastectomy, may have less mammary tissue, which may reduce overall milk supply.

Mothers may suspect that they have inadequate milk supply if the baby is not gaining weight at the expected rate or if the baby does not produce at least 3 or 4 wet diapers per day.