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How Can I Increase My Milk Supply

Updated: Apr 6

Everything you need to know to try to increase your breastmilk supply!


How to increase breastmilk supply

Breastfeeding is a beautiful and natural way to nourish your baby, and ensuring an adequate milk supply is crucial for a successful breastfeeding journey. This post will provide a variety of information and practical tips on how to increase breastmilk supply.

Foods to Increase Breastmilk Supply : Maintaining a well-balanced diet is essential for breastfeeding moms. While there are no specific foods proven to directly increase milk supply, certain nutrients can support lactation. Focus on consuming a variety of whole foods, including:

  • Oats, barley, and brown rice: These grains contain beta-glucan, which may promote milk production. Here is my favorite low-sugar oatmeal to add to my diet.

  • Leafy greens and vegetables: Greens are rich in vitamins and minerals, these foods can support overall health and lactation.

  • Lean proteins: Add lean meats, poultry, fish, legumes, and tofu to ensure an adequate protein intake.

  • Healthy fats: Include healthy fats like avocados, nuts, and olive oil, which provide essential fatty acids.


Drinks to increase breast milk : Staying well-hydrated is crucial for milk production. Aim to drink water constantly, and especially while breastfeeding (there's nothing quite like the breastfeeding thirst!). While there is no specific quantity requirement, ensuring you have enough fluids throughout the day is so important. In addition to water, here are some other hydration methods you can try:


Using Galactagogues to Increase Breastmilk Supply: Galactagogues are substances such as various herbs that may help increase milk supply. While their effectiveness varies among individuals, some commonly used galactagogues include:


Supplements to Increase Breast Milk Supply: Certain vitamins and minerals play a role in milk production. Consult with a healthcare professional before taking any supplements, but some commonly recommended ones include:

  • Vitamin D: Breastfeeding moms may require additional vitamin D supplementation, as it is essential for both mother and baby's health. These are my favorite easy-to-take vitamin D supplements.

  • Calcium: Adequate calcium intake is important for maintaining bone health and supporting milk production. Some calcium-rich foods include dairy products like milk, cheese, and yogurt. Other good sources of calcium include leafy green vegetables (such as kale and broccoli), tofu, almonds, and fortified foods like orange juice and cereals. If you're unable to meet your calcium needs through diet alone, you can consider taking calcium supplements. Consult with a healthcare professional to determine the appropriate dosage for your specific needs. If you're trying to get more calcium in your diet, you might want to consider limiting caffeine and alcohol, as consumption of these items can sometimes interfere with calcium absorption (moderation is key for caffeine and alcohol).

  • Iron: Iron-rich foods or supplements can help prevent iron deficiency, which may impact milk supply. These are my favorite iron supplements because they contain vitamin C, which helps iron absorb into the body better. They also taste delicious!

  • Prenatal Vitamins: Don't forget to keep taking your prenatal vitamins - Yes, even after you give birth! These can help with your milk supply, postpartum hair-loss, and filling in any gaps in vitamins that you need after birth.


Essential Oils for Breastfeeding: While some essential oils are believed to have lactogenic properties, their effectiveness and safety during breastfeeding are not well-established. It is crucial to consult with a healthcare professional before using any essential oils to increase milk supply. Power Pumping to Increase Milk Supply: Power pumping is a technique that involves pumping breast milk in a specific pattern to stimulate milk production. It typically involves pumping for 20 minutes, resting for 10 minutes, and repeating this cycle for an hour. This method can often be effective in signaling the body to produce more milk, leading to an increased supply.


Using the Haaka to Increase Milk Supply:

If you aren't a huge fan of pumping, or power pumping, you can consider using a Haaka to increase your milk supply. To do this, you'll just want to use the Haaka on the breast that you are not nursing from. The Haaka can help empty a bit of milk from the opposite breast to stimulate more letdown, thus leading to an increase in supply. Increasing breastmilk supply is a common concern for many breastfeeding moms. By adopting a balanced diet, staying hydrated, considering galactagogues, and exploring power pumping techniques, you can increase your milk production. But of course every breastfeeding journey is different, and it's important to consult with a lactation consultant or healthcare professional for personalized advice. With patience and persistence, you can increase your breastmilk supply!

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