Breastfeeding can sometimes feel anything but natural. For many mums, it can take weeks or even months to find a rhythm, and the worry about low supply can add a layer of anxiety.

If you’re concerned about your milk supply, you’re not alone, and there are ways to help boost it. Here are nine practical tips to help you make more milk and feel more confident in your breastfeeding journey.

1. Feed Often

breastfeeding often can help with a mothers milk supply

The most effective way to boost your supply is simple: feed more frequently. Breastfeeding works on supply and demand, so the more you nurse, the more milk your body will produce. Try offering the breast every two to three hours during the day or spend a couple of days skin-to-skin with your baby. Offering the breast frequently, even for comfort, can encourage your body to produce more milk.

Remember, the key is to fit in more feeds than usual for YOUR baby. These don’t have to be full feeds – just frequent, short feeds to get things moving.

2. Offer Top-Up Feeds

Offer top up feed t your baby to help increase your milk supply

To further increase milk production, try offering a full feed upon your baby waking and a top-up feed 20 minutes before naps. These extra feeds can help ensure your baby isn’t hungry during naps, and the additional nursing sessions can be just what you need to give your supply a boost.

3. Be Comfortable

be comfortable in your position when breastfeeding

When you’re comfortable, your body is more likely to relax, and your milk can let down more easily. Too often, mums endure uncomfortable positions just to keep their baby latched. Instead, focus on getting comfortable before positioning your baby. Use cushions, sit back, and support your body so that you can relax and let your baby nurse more effectively.

4. Positioning is Key

positioning is a really imortant part of breastfeeding for both baby and parent

Proper positioning is vital for a good latch and an efficient feed. Hold your baby close, ensuring their mouth is directly opposite your nipple. Wait for your baby to open their mouth wide, and then bring them to your breast. A deep latch will allow your baby to empty the breast more effectively, which will help increase your supply.

Don’t hesitate to adjust your baby if the latch isn’t right. It’s better to take a moment to fix a shallow latch than to continue with a poor feed.

5. Pay Attention

be present in the moment and pay attention

Not all sucking is equal. Some babies may tire quickly or comfort suck without effectively draining the breast. If your baby’s sucking seems light or shallow, you can encourage a better feed by gently massaging your breast towards the nipple or moving your baby’s limbs to keep them alert. You can also try switching sides or taking your baby off the breast for a stretch before re-latching.

A good feed should involve regular swallowing after every few sucks. If you’re not seeing this, your baby may not be drawing enough milk, and you might need to adjust their position or encourage more active feeding.

6. Nourish Yourself

nourish yourself and keep consuming nutritious foods and drinks

You can’t pour from an empty cup – or, in this case, fill a hungry baby without nourishing yourself. Breastfeeding mums need about 300-500 extra calories a day to keep up milk production. Focus on whole, real foods, and keep easy snacks like lactation cookies, nuts, or fruit near your feeding area.

Prepare a batch of healthy meals or snacks in advance to grab on the go. Pinterest is full of great lactation cookie recipes, but feel free to reduce the sugar content for a healthier option.

7. Stay Hydrated

staying hydrated is a really important part of the breast milk supply equation

Hydration is essential, but it’s a myth that drinking excessive amounts of water will boost your milk supply. Aim for about 16-20 cups of water a day (including fluids from foods and drinks). Drink to quench your thirst and keep a water bottle nearby when nursing, but don’t overdo it.

8. Express Milk

expressing breast milk can be a really great way to increase supply

Whether you love it or not, expressing can be a helpful tool to increase your supply. Use a pump, Haakaa, or hand express a couple of times a day, especially after your baby’s first feed in the morning and once they’ve gone down for the night. This sends a message to your body that more milk is needed and can help increase production.

Even if you can only manage two expressing sessions a day, it can make a difference.

9. Consider Supplements

potential suppmentsto increase milk supply

There are many supplements on the market claiming to boost milk supply, but it’s important to remember that they’re not a magic fix. If you choose to take supplements, use them alongside the other tips mentioned here. Consult with a lactation consultant or your doctor to ensure they’re right for you and won’t interfere with other health conditions.

Looking for natural ways to support breastfeeding, here are some herbal options that have been traditionally used:

  1. Fenugreek: Known to boost milk supply, it’s available in capsules or can be brewed as a tea.
  2. Blessed Thistle: Often used in combination with fenugreek for enhanced milk production.
  3. Nettle: Rich in vitamins and minerals, it can help nourish both mom and baby.
  4. Red Raspberry Leaf: Supports the uterus and can help regulate hormones postpartum.
  5. Fennel: Known to increase milk production and can be consumed as a tea.
  6. Goat’s Rue: May stimulate mammary tissue and enhance milk supply.

If milk supply continues to be a concern, don’t hesitate to seek professional help to rule out any underlying issues and make sure your baby is gaining weight well.

Remember: A well-fed baby is best, whether it’s through breastfeeding, formula, or a combination of both. Don’t let stress about supply steal the joy of bonding with your baby. You’re doing great, mum!