Breastfeeding, when all flows smoothly, is the one of the best connections between a mother and baby. For others, It can start off with poor flow, or as time goes by you may have reduced milk supply. Here is 10 ways to help you increase you breast milk supply. 

1. Skin-to-Skin

Take your top off and have your baby also without a top. Lay your baby on your chest.  This helps bonding time and stimulating breast milk production.

2. Nurse, Nurse and Nurse

By nursing you stimulate breast milk production. Remember to change sides when your breast is empty and pump after nursing to continue the stimulation. 

3. Bra Power

Buy a good nursing bra, simple as that. Wires restrict the breast so avoid any wired bras. Sports bras are ok, until you need to feed. Then they restrict the flow once you lift them on the breast. Speak to your local bra shop for the best advice.

4. Check your Latch

I was personally having so much pain the first 4 weeks until had my latch checked. A qualified lactation consultant is worth a visit if you’re unsure. 

5. Iron

it’s so important for the baby and you to have good iron levels. In Chinese medicine, strong blood is vital for breast milk production. You will know when you are anemic as you become super tired, you are cold easily, you may breathless and your face is pale.

Load up on leafy greens, beetroot, red Chinese dates, molasses, beans, lentils, green powders, black apricots or if you eat meat, free range meats. Supplement a good quality iron that doesn’t irritate the gut if needed. 

6. Drink 3 Liter`s of Filtered Water Daily

Breast milk is around 88% water! So don’t be H20 shy. Carry a bottle everywhere you go. What I find also helps, is drinking 1 cup of water in between each feed at night so you have plenty of milk in the morning. You’re already awake feeding, may as well use the loo too!

7. Good Nutrition

You require an extra 500 calories per day breastfeeding. That means, 500 calories from good nutrition. Your milk is high in fats, so you need to be eating plenty of it. A spoon full of almond butter, walnuts over your salads, an extra avocado covered in olive oil or plenty of coconut oil with everything. Go-good-fat cray! 

8. Eat oatmeal

Oats are a great source of nutrition and are very helpful to increase breast milk supply. Adding additional protein and fat by sprinkling on some grounded raw nuts will also be of great benefit. Try molasses and goji berries and almond milk with your oats. 

9. Herbal Medicine

Fenugreek and Blessed thistle are traditionally used to stimulate breast milk production. They are both galactogogues (increases flow of milk). Fenugreek is also a nutritive herb that is used in times of convalescence.

Other Herbal Treatments that help increase Breast Milk supply:

  • Nettle
  • Raspberry Leaf
  • Brewers Yeast
  • Fennel
  • Alfafa
  • Spirulina
  • Shatavari
  • Goat’s Rue


10. Rest, Rest and More Rest. 

If you are one of the many busy mums of the twenty-first century, heading back to work when baby is 4 month or less, it may be warranted to take some much needed time out. If you have a choice, delay returning to work. If you don’t, ask for more support so you can rest when you are not working. If you have family and friends to support you, ask for help with the cooking or cleaning. Hire a cleaner for a few months if you are working. On weekends, plan nothing other than resting with skin-to-skin time with your baby.

What are you tips?