9 Natural Ways to Boost Milk Supply While Breastfeeding

Breastfeeding is one of the best things you can do for your baby’s long-term health. But it’s also a full-time job that comes with unique challenges. If you’re worried about low milk supply or you’re not sure that your baby is getting enough nutrients, this is your sign to boost your milk supply with natural remedies. Solutions like mindful eating, herbal remedies, and postpartum care have been used by moms across the globe for centuries, and they really work.

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Root Causes to Consider for Low Milk Supply

If your baby isn’t getting enough nutrients, they’ll let you know. Poor latching, failure to gain weight, fussiness, and low energy can be signs that your baby needs more breast milk. There are a number of root causes to low milk supply, but the most common is poor nutrition intake. Here are some others to consider…

• Dehydration

• Not nursing enough

• Poor latching

• Poor caloric intake

• A tongue tie

• Previous breast surgeries

• High-stress environments

• Polycystic Ovarian Syndrome (PCOS) or other hormone imbalances

• Delayed start to breastfeeding (for example, if your baby is in NICU)

How to Know Your Baby Is Getting Enough Nutrients

Mama, you’re doing better than you think. When you’re the only food source for your baby and you’re worried about milk supply, it’s easy to spiral. But the reality is, your milk supply will change throughout your pregnancy. Most of the time, your baby is getting enough nutrients. And your milk supply will return with just a few simple dietary tweaks.

Here’s how to know your baby is getting enough nutrients…

• They feed every 2 hours or more

• They have frequent bowel movements

• They breathe and swallow properly during feeds

• Your baby is gaining weight at a normal pace

• Your baby seems content and not overly fussy

9 Natural Ways to Boost Milk Supply While Breastfeeding

If you’re struggling to breastfeed, it’s so important to keep your confidence up. Usually, it just takes a few intentional tweaks for your milk supply to return. But regardless of how your breastfeeding journey goes, your milk supply never determines your success as a mom.

1) Try Cell Salts

These are the homeopathic version of minerals, and they’re a great resource to increase your milk supply, especially if the root cause is dehydration or low calorie intake. Natrum muricum (nat mur) is my favorite cell salt for balancing minerals in the body.

You can use other homeopathic remedies like sepia (for low supply related to hormone imbalance), chamomilla (to boost milk supply), and lecithinum (to increase the milk’s nutrition). The great thing about cell salts and homeopathy is that they’re safe for you and your baby and shouldn’t have any side effects.

2) Eat Fermented Foods

I usually recommend comfort foods (warm and nutrient-dense meals) to improve milk production. But if you’re craving something cold and refreshing, opt for probiotic-rich foods like yogurt, kefir, and kombucha. In many cases, probiotics help increase milk supply. But they also improve the quality of your breast milk, infusing it with healthy bacteria that builds your baby’s immune system.

3) Make One-Handed Snacks

This sounds simple, but it’s one of my top tips for breastfeeding moms. Since low milk supply is often caused by low caloric intake, it’s so important to have easy snacks available. One-handed snacks (like mini quiches, lactation bites, and protein muffins) allow you to breastfeed and fuel yourself at the same time. The best kind of one-handed snacks are ones you can freeze and warm up in the microwave quickly.

4) Stay Hydrated with Quality Salt and Liquid Minerals

Breastfeeding can be super dehydrating, and a lot of moms aren’t prepared for the toll it takes on their mineral and electrolyte stores. Make water easily accessible, especially while you’re nursing. Ideally, your water should be filtered and then topped off with electrolytes and minerals. My favorite way to do this is with an AquaSana, followed by a pinch of Crucial FOUR salt or a few drops of BodyBio Remineralize.

5) Try Herbal Milk Supply Supplements

There are a number of herbs you can use to boost milk supply (like milk thistle and alfalfa), and these are my go-tos. Many brands combine herbs so you can get all the benefits in just one tincture. I love Wish Garden’s herbal supplement for milk supply.

6) Consume Quality Calories

This is one of my top tips to increase milk supply. Between changing diapers and going to work, most breastfeeding women simply don’t have the time to prioritize their diet. Not to mention, there’s plenty of messaging out there about “bouncing back” after pregnancy, and this usually involves eating less. But from the perspective of a holistic nutritionist, this advice can do damage to your breastfeeding journey and your body.

Breastfeeding burns up to 700 calories a day, which is the equivalent of cross-country skiing for an hour or doing an intense HIIT workout. You need adequate calories and nutrients through consistent meals and snacks to keep up with the demand. If you’re struggling with low milk supply, take an honest look at your diet. Track your meals with the Cronometer app, and try to increase both calories and nutrients.

7) Prioritize Postpartum Care

In most cultures, there’s a rhythm assigned to postpartum care. In China, the mother eats only warm foods and stays inside with her baby for 40 days. In Nigeria, there’s a heavy focus on older women taking care of the mother and baby during the first days and weeks after birth. Take inspiration from cultures around the world and prioritize your own postpartum care. Warm baths, hot meals, and community support can do so much good for your stress levels and milk supply.

8) Feed Your Baby Frequently

Although you may be tempted to feed your baby for long periods of time, frequent and short feeds might be better if you have low milk supply. This keeps your body anticipating the output of milk and it keeps your baby full. Milk is highly nutritious, but it’s quickly digested. Your baby will need to eat about every two hours, but more frequent feeds can make them feel more secure.

9) Make Sure Your Baby Latches Correctly

Working with an International Board Certified Lactation Consultant (IBCLC) is a game changer for many of my patients. Their job is to provide support and guidance for breastfeeding (specifically in cases of low milk supply) and to correct feeding posture. Working with a professional can help ensure your baby is latching correctly and getting enough to eat.

When It Comes to Breastfeeding, Trust Your Intuition

As a fellow mom, I know that low milk supply comes with a lot of emotion. You’re working so hard to nourish and support your baby, and you’re doing an amazing job. Supply setbacks are a normal part of motherhood and the breastfeeding process, and most of the time, they’re easy to resolve with the right tools. The most important thing to do is trust your instincts and intuition as you search for answers. You’ve got this.

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