This is the best place to start if you are a mom looking to increase your breast milk supply. The following 10 tips are great if your breast milk supply is a little low and you need to make more milk. Whether you are having a low supply issue, your baby is demanding more breast milk or you need to pump a bottle for a night out.
These tips will help you today. You should see a change in your supply within 24-48 hours.
Hi there! I’m Clair, a breastfeeding mom who became obsessed with learning about breast feeding while I was pregnant with my first child and have continued to research and learn new things so that I can help other moms who want to breastfeed their babies. This is a no judgement site, so I support women who choose to exclusively pump, supplement, tandem nurse, extended nursing, and all those other things that involve giving your baby the best milk there is. Check out Moms Make Milk on facebook for more breastfeeding help.
Disclaimer: The following should not replace medical opinions/advice by a healthcare professional.
Some of the links below are affiliate links, meaning, at no additional cost to you, I will earn a commission if you choose to make a purchase. I am grateful for your support of this site in this way.
…without further ado, here are the
10 things you can do today to increase your supply in 24 hours:
Fenugreek comes in pill form. It’s a dietary supplement. You can buy this just about anywhere. I’ve bought it at Whole Foods and Wal-Mart. If you buy the Nature’s Way brand it is 610 mg. It’s recommended that nursing moms take 2-4 capsules, 3 times per day. You can also purchase Fenugreek as a tea. Most mom’s report noticing a change in 24-72 hours. You’ll know it’s working once your urine starts to smell like maple syrup….. yes I did just say maple syrup. Your sweat may smell like syrup also. You might want to buy some pancake mix because you’ll be craving them once you smell that maple syrup!
Do you mean the sports drink? Yes, Powerade works also, but honestly it has more to do with the electrolytes and hydration. I’ve seen more of an increase when I drink the red flavors. You can chug it or sip on this drink throughout the day.
This comes highly recommended by lactation consultants. An added perk is that it provides a lot of health benefits which are awesome for your postpartum body. Coconut water is sold at most grocery stores.
Number four is my personal favorite because these cookies are so yummy. You can buy the lactation cookie mix from the Moms Make Milk Store or baked cookies from the Moms Make Milk Etsy Store.. Moms Make Milk Lactation Cookie Mix is sold in bags and mason jars and shipped via USPS Priority Mail.
Lactation cookie mix can be baked and frozen for up to 6 months. Eating the dough raw will yield immediate results. It’s totally safe for your family to eat the cookies and no it will NOT make your husband lactate. I ate about 1 or 2 a day…okay maybe more but ideally that’s all you’ll need to see a difference. The cookies are sold in a variety of flavors like chocolate chip, white chocolate chip, chocolate chip toffee, heath, peanut butter chip, raisin, and more. See why other moms are so excited about these cookies.
Freshly Baked Lactation Cookies are available in the Moms Make Milk Etsy Store as a monthly supply (3 dozen cookies).
Plain and simple, you have to EAT to make milk. Not empty calories but eat the foods that are good for you. Doctor’s recommend that you eat an extra 300-500 calories a day while breastfeeding. Eating small frequent meals throughout the day will help. I found that eating a granola bar or snack during the night feedings helps as well.
This is a key ingredient in those delicious cookies I told you about. It’s also found in beer (I am not recommending that you drink beer). Another awesome way to get Brewers Yeast into your diet is to put it in a smoothie. It runs about $12-15 for a 14 oz can, but this will last you close to a year. Brewers yeast is also sold in pill form. You can buy it at most health food stores (Vitamin Shoppe, GNC, Whole Foods, etc.) or order online at Amazon. My favorite brand to use is Solgar Brewers Yeast.
You mean weight lifting? No silly, I’m talking about pumping in cycles. After you nurse immediately pump for 10 minutes. This will get any extra milk out that the baby didn’t need during that session. Another way is to pump for about 10 minutes. Take a 15 minute break then pump for another 10 minutes. Do this for a couple of cycles. The way power pumping works has to do with supply and demand. Your body produces more if you tell it to. Before you leave check out My favorite books to read for Breastfeeding Moms.
Sleep sleep sleep! Seems impossible with a newborn or if you have other children in the house. Trust me I know! However, get it in whenever you can. Your body has to rest momma!
Staying hydrated is such a big deal. What’s that? You already drink 64 ounces a day (8 cups). Well drink some more! You want to aim for half your body weight in water. Example: if you weigh 180 pounds you should drink 90 ounces a day. The best way I’ve found is to keep a water bottle close by at all times.
Oatmeal is another key ingredient in lactation cookies. Some moms prefer rolled oats over steel cut oats. Although I don’t enjoy them, steel cut oats makes more milk. If you’re making cookies though please use the rolled oats. If you’re not a fan of a bowl of oatmeal in the morning try adding some dry oats in a smoothie. An added benefit here is that oatmeal is good for weight loss and heart health.
- Bonus Tip: Lactation Smoothies are an easy and fast way to increase your breast milk supply! I created a recipe eBook with 30 recipes that you can order today and start making smoothies to increase your supply. The recipe book includes smoothies, milk shakes and green smoothies. I enjoy a smoothie in the morning along with a small breakfast and typically see a change by the afternoon/evening time. Some of the recipes include Blueberry Goodness, Pumpkin Shakes, Strawberry Banana, Oreo Shakes and more! Part of the proceeds from the sale of this book is donated to the St. Jude Children’s Research Hospital!
If you need additional breastfeeding support from other moms check out the Moms Make Milk Facebook Group and get some of your questions about breastfeeding answered and share whats worked for you with other moms! I can’t wait to hang out with you in the Group!
Pick one or two of the 10 ways to increase your breast milk supply to try today and let me know your results.
How do I know if my breast milk supply has increased?
It’s easier to measure your increase if you’re using a breast pump. If you are exclusively breast feeding without a breast pump then you should see a difference in the fullness of your breast. Wear some breast pads when trying these out to contain the extra leakage you may experience.
If you’re not pumping, you should notice either an increase in wet diapers, or your baby is a little more satisfied at the breast.
If you enjoyed these tips share it with a friend. I’d love to know your results from trying any of my methods. You can leave a comment or send an email to Clair@MomsMakeMilk.com
Update: Since I posted this in February 2015 I have gotten an overwhelming response from Moms saying how much they loved this post and were able to make more milk from trying one of the methods. I really do read the emails you send, Thank you ladies so much! I’m happy to hear that this has helped you in your breastfeeding journey.