7 Ways to Increase Milk Supply Naturally (Backed by Science)

Worried about low milk production? You’re not alone. Many breastfeeding moms search for natural ways to increase milk supply without medications. This guide offers proven, gentle strategies to help you produce more breast milk safely and effectively.

1. Nurse Frequently and On Demand

The more your baby nurses, the more milk your body produces. Breastfeeding every 2–3 hours, including at night, is one of the most reliable ways to increase milk supply.

2. Ensure a Deep Latch

A proper latch helps your baby remove milk efficiently. Poor latch leads to inadequate emptying of the breast, which signals your body to produce less milk. If unsure, consult a lactation expert to improve latch.

3. Stay Hydrated and Eat Well

Your body needs fuel to make milk. Aim for balanced meals and drink water throughout the day. Foods like oats, almonds, spinach, and lentils are known to support lactation.

4. Try Power Pumping

Power pumping mimics cluster feeding. Use a breast pump in short intervals (20 mins pumping, 10 mins rest, repeat) for about an hour daily. This technique can increase milk supply within a few days.

5. Skin-to-Skin Contact

Holding your baby close helps release oxytocin, which encourages let-down and boosts milk production. Practice skin-to-skin after birth and during daily bonding time.

6. Avoid Formula Unless Medically Necessary

Supplementing with formula early on may reduce the frequency of breastfeeding, leading to reduced supply. If needed, use a supplemental nursing system (SNS) to maintain breast stimulation.

7. Use Herbal Support Wisely

Fenugreek, blessed thistle, and goat’s rue are herbs believed to help increase milk supply. Always check with a healthcare provider before starting supplements.

Bonus Tips for Long-Term Success

Practice breast compressions during feeds, use both breasts every session, and rest whenever possible. Stress and fatigue can impact supply, so take care of yourself too.