How to Increase Milk Supply: What Works and What Doesn't

If you’re worried about your milk supply, you’re in good company. It’s one of the most common concerns in breastfeeding. Before you change anything, it’s worth checking whether your supply is actually low: steady weight gain and enough wet and dirty diapers mean your baby is getting enough, even if your breasts feel soft or you pump small amounts. Our milk supply guide explains the difference between perceived and real low supply.

If supply does need a boost, the good news is that the most effective methods are free and simple. They all come down to one principle.

The rule: more milk out means more milk made

Breast milk works on supply and demand. The Academy of Breastfeeding Medicine (ABM) explains that more frequent and thorough draining of the breast increases how fast milk is made, both right away and over the following days. When milk stays in the breast, production slows. The ABM is clear that supplements won’t help if milk isn’t being removed often and well enough.

1. Feed more often

Aim for at least 8–12 feeds in 24 hours in the early weeks, as the CDC recommends, and feed on cue rather than by the clock. Include night feeds; long stretches without milk removal slow production. The NHS also suggests waiting until breastfeeding is well established before introducing a pacifier, because early pacifier use can reduce how often your baby feeds.

2. Check the latch

A baby who is latched shallowly may suck for a long time but remove little milk. Signs of a good latch include a wide-open mouth, lips flanged out, more of the areola visible above the top lip than below, and rhythmic swallowing. Feeds shouldn’t hurt. Our guide on how to breastfeed covers latch and positions, and a lactation consultant can watch a full feed to check milk transfer and look for issues such as tongue tie.

3. Use breast compression

When your baby’s sucking slows to light flutters, compress your breast:

1. Hold your breast with your thumb on one side and fingers on the other, well back from the areola.
2. Squeeze firmly but comfortably, and hold while your baby drinks.
3. Release when your baby stops actively swallowing, then move your hand to another spot and repeat.

This keeps milk flowing and helps a sleepy baby take more. It shouldn’t hurt.

4. Switch nursing

Offer both breasts at every feed. When your baby slows down on the first side even with compressions, switch to the other side. Some parents switch back and forth more than once. Start the next feed on the side you finished with.

5. Pump or hand express after feeds

Adding a short pumping or hand expression session after some feeds sends an extra “make more” signal. Even a few minutes can help, and any milk you collect can be given to your baby as a top-up. A double electric pump with a well-fitting flange is usually most efficient. See our pumping schedule guide for routines.

6. Try power pumping

Power pumping mimics cluster feeding with alternating short pumping and rest periods. Some parents find it helpful; it works through the same supply-and-demand principle.

7. Spend time skin to skin

Holding your baby skin to skin encourages more frequent feeding and supports the hormones that make and release milk. The NHS recommends it to support supply, and it’s soothing for both of you.

8. Look after yourself where you can

Rest, eat regular meals and drink to thirst. Cleveland Clinic lists very low-calorie diets and dehydration among factors that can affect supply. Smoking and alcohol can reduce supply too.

Galactagogues: what the evidence says

Galactagogues are foods, herbs or medicines taken to increase milk supply. ABM Protocol #9 (2018) reviewed the evidence and concluded that it cannot recommend any specific galactagogue. The evidence is inconsistent, and all of them have potential side effects. The ABM advises using them only after milk removal has been improved and medical causes have been checked, and then only with a clinician’s guidance and follow-up.

Option	What the evidence says	Key cautions
Fenugreek	Small studies with mixed results; not enough to recommend it	Diarrhea, maple-syrup body odor; possible allergic reactions, especially if you’re allergic to ragweed-family plants or some legumes; herbal products aren’t standardized
Domperidone	Several small trials show increased milk volume	Not FDA approved for any use in the US. The FDA warns of heart rhythm problems and sudden death and says effectiveness for lactation hasn’t been established
Metoclopramide	Limited evidence	FDA boxed warning for tardive dyskinesia, a movement disorder that can be permanent
Oats, brewer’s yeast, flaxseed	No good studies show they increase supply. A 2023 randomized trial of lactation cookies containing oats, brewer’s yeast, flaxseed and fenugreek found no effect on milk production	Generally safe as foods; watch for allergies and gluten if relevant
Other herbs (goat’s rue, milk thistle, moringa, fennel, blessed thistle)	Minimal evidence, according to the ABM	Quality and dose vary; some herbs can interact with blood thinners or affect blood sugar

Always talk with your doctor, pharmacist or IBCLC before taking any herb, supplement or medicine for milk supply, and tell them about your other medicines and health conditions. If you want to try something food-based, our lactation cookies recipe is a tasty snack, as long as you know what it can and can’t do.

When to see a lactation consultant (IBCLC)

Contact an IBCLC or your doctor if:

• Your baby isn’t back to birth weight by about 2 weeks, or is gaining slowly
• Your baby has fewer than 6 wet diapers and 3 poops a day after day 5
• Feeds are painful, very long or your baby seems hungry after most feeds
• You’ve tried the steps above for a week without improvement
• Your breasts didn’t change much during pregnancy, or you’ve had breast surgery, a thyroid condition or PCOS

The ABM recommends checking for medical causes of low supply, such as thyroid problems, retained placenta and insufficient glandular tissue, before trying galactagogues. Find a lactation consultant or free support through our breastfeeding support page.