If you’re a new mom, you probably spend quite a bit of time worrying. And one thing many breastfeeding moms fret about is whether their babies are getting enough milk and how to increase milk supply.
The good news is that most of you can stop worrying—true low milk supply is rare. But sometimes, you may notice signs your baby may not be getting enough milk or you may want to know how to increase milk supply so you can pump a little extra for a freezer stash, or to prepare for a trip or return to work.
Here’s what to know about breast milk supply and demand and how to increase milk supply with a few simple steps.
Depending on the baby’s age, weight and feeding frequency, milk production varies from mom to mom. But on average, breastfeeding mothers make between 25 and 35 ounces of breast milk per day for the first six months following birth. That’s according to Nancy Mohrbache, a lactation consultant, educator and author of The ‘Magic Number’ and Long-Term Breastfeeding.
Every mom and baby is different. But if your baby is gaining weight appropriately and having good diaper output, you likely have nothing to worry about.
If you’re exclusively breastfeeding and/or pumping and your infant isn’t gaining weight or has low diaper output, this could be a sign that your milk production may be low.
But other factors, such as your baby not latching properly onto your breast, can not only cause poor weight gain and diaper output but also lead to lower milk production.
If you notice your baby not gaining weight appropriately or having fewer wet diapers, reach out to your pediatrician first.
Breastfeeding is a delicate balance of supply and demand; your milk supply relies on your baby (or your breast pump) to remove milk effectively and often enough. The most common cause of low milk supply is that your breasts are not being emptied or stimulated enough through breastfeeding or pumping.
If you’re using a breast pump, you may not be pumping frequently enough or your pump flanges may not be a good fit for your breasts. If you’re breastfeeding, your baby may not be latching properly, impacting their ability to thoroughly empty your breasts.
Several other issues could be at play, including the following:
If you’re worried about how to increase milk supply, first, take a deep breath. Over time, many moms are able to produce more milk with a few simple adjustments to their breastfeeding or pumping routine, nutrition, hydration or feeding technique.
This is usually the most effective way to increase milk supply. Empty breasts make more milk, so keep long gaps between breast emptying to a minimum. If you’re breastfeeding, don’t just feed your child on a schedule; feed them on demand. If you’re pumping, pump at least eight times in 24 hours.
You can also try adding a short pumping session after nursing to help further empty the breasts and signal your body to produce more milk. Some moms find that power pumping—pumping in shorter intervals over about an hour to mimic cluster feeding—can help temporarily boost supply.
Offering both breasts at each feeding and using breast compressions while nursing or pumping may also help improve milk removal and stimulate milk production.
Ensure your baby is latching effectively onto your breast. If they don’t, they may not empty your breast, which will impact milk production.
A good latch is usually comfortable and pain-free after the initial few seconds. Your baby’s mouth should cover a large portion of the areola (not just the nipple), with lips flanged outward like a “fish lips” shape. You’ll often hear or see steady swallowing once milk is flowing, and your baby should seem relaxed and satisfied after feeds rather than frustrated or constantly rooting.
A lactation consultant can help by evaluating your baby’s latch and feeding technique. Sometimes, babies have lip or tongue ties that impact their ability to latch effectively. Other babies may simply need help learning how to latch more deeply and transfer milk efficiently.
Be sure your breast pump is a good fit. Flange sizing is very important, as are the settings on the pump. Invest in a good-quality breast pump and have a lactation consultant check that you have the appropriate flange size and are using the most effective pump settings.
Your body needs extra energy and nutrients to support breast milk production, postpartum recovery and the demands of caring for a newborn. While there is no perfect breastfeeding diet, eating balanced meals consistently can help your body have what it needs to produce more milk.
Focus on nutrient-rich meals that include protein, healthy fats, fiber-rich carbohydrates, fruits and vegetables, and keep easy snacks on hand for busy feeding days. It’s also important to eat enough overall calories, as severely restricting calories or trying to lose weight too quickly in the postpartum period may negatively affect milk supply for some moms.
Related: Your guide to postpartum nutrition: 7 essential postpartum nutrition tips
While drinking excessive amounts of water will not automatically increase your milk supply, dehydration can make it harder for your body to function at its best.
Drink to thirst throughout the day, and keep water nearby while breastfeeding or pumping. Many moms find it helpful to drink a glass of water during nursing sessions as a reminder to stay hydrated.
If you think you have a low milk supply, first of all, don’t blame yourself. You are not the only woman who has had this issue, and it doesn’t mean you’ve failed your baby. It’s something beyond your control—and it’s often fixable.
Talk to your pediatrician or OBGYN about connecting with a lactation consultant. As part of our commitment to helping your baby get off to a good start, Baylor Scott & White facilities offer lactation services and consultations for every stage of your breastfeeding journey.
A lactation consultant can help identify what is preventing you from producing enough milk and come up with a plan to address the issue. Most insurance plans cover lactation services, but you should check with your insurance provider to understand your coverage.
Your lactation consultant can also help you navigate your options for supplementing with formula or donated breastmilk, either temporarily or long-term. Donor breastmilk comes from mothers who make more than their babies eat. The milk is screened and pasteurized, then dispensed to other infants.
If you decide to discontinue breastfeeding altogether, a lactation consultant can help make the transition as smooth as possible for both you and your baby.
Worried about your milk supply? You don’t have to navigate this journey alone. Get virtual support from lactation consultants and other specialists through our Postpartum Care program.
You can also call your nearest Baylor Scott & White hospital or ask your pediatrician or OBGYN for a referral to a lactation consultant near you.
Jenna Marburger, RN, BSN, IBCLC, is a lactation consultant with Baylor Scott & White Medical Center – Temple.
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