As a new mom, one thing I found myself feeling stressed about often was breast milk supply. I was constantly looking for ways to boost breast milk supply. There is a lot of pressure on new moms when it comes to breastfeeding choices. From “Fed is best” campaigns and “Is she breastfeeding?” as a question that comes up more times than you can count in the first few months, a lot of moms carry heavy feelings around breastfeeding and their breast milk supply.

Wondering about the safety of drinking while breastfeeding? Learn more from my post on the Zulily Blog here.

At Postpartum Together, we believe there is no perfect way to feed a baby. We encourage you to find the way that works for you and we support your choices to honor yourself and your baby. If you find that using breast milk is what works best for you and your family, these tips are for you. If you decide that breastfeeding is taking a mental and emotional toll on you, we encourage you to evaluate other ways of feeding (Formula is not a bad word!)

Like every part of motherhood, what works for one mom may or may not work for another. Our bodies are different. We produce breastmilk differently and respond to supplements differently. For example, some women swear by Fenugreek to boost milk supply, while others experience a decrease in milk supply from the supplement Fenugreek.

Tracking Your Breast Milk Output as you Boost Milk Supply:

One way to evaluate whether the methods are working is to measure your breast milk output. For many women, though, this is very stressful. If you are directly nursing, you can watch feeding times and windows between feeds to see if baby seems satisfied and full. If you are pumping, you can measure the ounces during each session. Remember, though, your worth is not measured in ounces! If you are pumping, a favorite tip of mine is to put a sock over the bottles so you are not constantly watching the measurement on the bottle. That kind of stress does not help anyone!

5 Tips That Can Help You Boost Low Breast Milk Supply

 1. Lots of water

When you are making milk and liquid is leaving your body, you need to be putting that hydration back into your body! Many new moms find themselves struggling to get in enough water due to the busyness of the days. Make a commitment to drinking more water- aim for at least ½ of your weight in ounces (and then some). In one of my recent New Mom Growth and Empowerment Groups with Postpartum Together, all the moms ended up with this huge water bottle to keep them on track!

2. Feed/Pump during the morning (between 1-5am)

Your body tends to produce the most during the 1-5am hours. Many women do not take advantage of this time because, well, it is early and inconvenient. However, if you are looking to increase your output to build a freezer stash or plan for the day ahead, an early pump session can be very beneficial. If you plan to go back to sleep after this session, keep the lights low and do not spend the time on your phone so that it is easier to fall back asleep.  If you are getting up at 4 or 5am and staying up for the day, get to bed early enough!

3. Lactation Cookies

You do not have to convince me to try cookies for helping anything. So when I learned about lactation cookies, it was a no-brainer. Popular lactation cookie recipes are heavy on the oats which are galactagogues. Some also include brewers years, another galactagogue many believe increases milk production. If you want to skip the baking you can send the recipe to a friend or family member when they ask “What do you need?” or you can buy them pre-made. (I never used pre-made so I cannot recommend a brand or type, but I can say that the ones I made myself were heavy on the chocolate chips because… why not!?) Here is one of my favorite cookbooks for breastfeeding (or not!) mamas. It’s a must!

4. Dark stout beer

Want to learn more about the safety of alcohol while breastfeeding, learn more from my piece on the Zulily Blog here.

Some research links lower cognition to alcohol usage, though the usage researched is typically numerous drinks. Dark malty or stout beers have galactogogues and for many, increase milk production when used in moderation (1 drink).  Personally, I had one dark stout beer right after a pumping or feeding session and could see the output increase in the following sessions. These types of beers have the same components as oatmeal and brewer’s yeast and so it makes sense it would have the same impact. Drinking out of moderation can have a number of negative effects, so keep to a moderate amount.

5. Power pumping session

In order for the body to make milk, it needs to be told that milk is needed. When we want to increase milk output, we can increase the “request” we make on the body. Power pumping is a way to tell the body that more is needed. It is not something you make a long-term habit, but something you do for a couple of days. Whether you are exclusively nursing, exclusively breastfeeding or a combination, power pumping can be a helpful way to stimulate your breasts for more milk.

Example Power Pumping Schedule:

-Pump 20 minutes

-Rest 10 mintues

-Pump 10 minutes

-Rest 10 minutes

-Pump 10 minutes

Do this 1-2 times a day for a day or two to give your breasts a “make more” signal.

Tips for power pumping

1. Don’t sit and watch the ounces. Use a sock to cover the bottle and do not take it off until your session is complete

2. Drink lots of water

3. Do something to relax

4. Do a warm compress and/or massage before starting.

Related: Maximize your pumping output

Do You Really Need to Increase My Supply?

When you are looking to increase your breastmilk supply, ask yourself why you are doing so.
Are you feeling pressure to have a huge freezer stash?
Are you truly not making enough milk and want to try to produce more?
Are you afraid of supplementing with or using formula? Why?

Remember every body is different. Milk production looks different for every mom. Your worth is not measured in ounces. Your mental and emotional wellness is necessary.

Wondering about the safety of drinking while breastfeeding? Learn more from my post on the Zulily Blog here.