It is THE big question asked by breastfeeding Moms: How do I increase my milk supply?
Before I jump into my tricks and tips on increasing your milk supply, I first want to say two things:
1. I am not a doctor, nurse, or lactation consultant.
2. Not everything I suggest will work for every lactating mom. It will take a little experimentation to figure out what combination works for you.
I am a breastfeeding Momma to three boys. I have nursed for the last four years continuously, even through two pregnancies. I tandem nursed my first and second sons until my second son weaned at three years old and I currently tandem nurse my second and third sons. I work full time and pump three times a day. I have never used formula, (not that I have anything against it) and have experienced everything from over supply to barely providing enough for my baby while working. I am no expert, but I do have a little advice to offer.
First, ask yourself if you actually have a supply issue. Is baby producing adequate wet and dirty diapers? (In the first month, 10-12. After one month old, 8-12.) Is baby gaining enough weight? If so, chances are that you are doing just fine. Many times moms feel that a baby nursing constantly means that they aren’t producing enough but this is not true. Babies nurse for reasons other than hunger, such as for comfort, teething, even boredom. If you are pumping and concerned that your pumping output is not measuring up to your expectations, remember that babies are far more sufficient at removing milk from the breast than a pump is. If you have to pump because you work away from baby, you may need to pump more times than baby eats to make enough. If baby takes three bottles a day, you may need to pump five times to get enough for those three bottles. You can sneak in an extra pumping session in the middle of the night or pump on the opposite side at the same time you feed baby.
Breastmilk is a supply and demand product. The more baby eats, the more milk your body produces. The #1 way to increase your milk supply is to have baby nurse as often as he wants for as long as he wants. I know this can be hard when you are tired and sore; but especially at first, having baby at the breast is what builds your supply. When supplementing with formula or giving a pacifier, the breasts aren’t emptying. A full breast doesn’t send the signal to make more milk. Try to avoid any artificial nipples until your supply is established.
Not feeding often enough, returning to work and having to pump, the introduction of solid foods, or the return of ovulation and your period can all affect your supply. To help you through these times, I recommend the following milk boosters.
1. Oatmeal
NO instant stuff. You want the real deal, whole rolled oats or steel cut oats. I like mine with dried fruit and a little honey. Yum!
2. Lactation cookies
Who doesn’t like cookies? These are made with special milk boosting ingredients like the aforementioned magical oats and brewers yeast. There are a ton of recipes online and even ready made cookies for sale through Etsy shops.
3. Water, Food, Water, Food.
Nourish yourself. Drink plenty of healthy fluids and do not restrict calories. You may find that you are hungrier while breastfeeding an infant than while pregnant!
4. Fenugreek
Available over the counter anywhere vitamins are sold, Fenugreek can increase milk supply but may also cause gas or fussiness in your baby, so watch for any adverse reactions in your little one. It will definitely make you smell like maple syrup!
5. Drink a beer
This one is slightly controversial as alcohol can decrease milk supply but hops in beer can increase supply. I know many ladies swear that by drinking one dark beer a day they have noticed an increase in milk. As a beer fan anyway, I tend to agree.
6. Mother’s Milk Tea
I love tea and Mother’s Milk is one of my favorites. It has a strong taste and takes a little getting used to, but I stir in a heaping spoonful of honey and could drink ten cups. It is available in most grocery stores. Follow the steeping directions for best results and enjoy the milk boost!
7. Power Pumping
Pumping is not my favorite activity in the world, but a hospital grade double electric breast pump is an incredible tool. Power pumping entails pumping after each feed. I pump for at least 15 minutes at a time. Make sure your flanges are the correct size, the speed of the pump is not too high or too low, and your membranes are replaced often. You can also use breast massage while pumping to increase output.
8. The 24 Hour Cure
I was super excited to stumble across this information. I think a 24 hour cure may be in order for all nursing moms, we need the rest anyway!
If you do not see an improvement in your milk supply after trying these boosters, please contact a certified lactation consultant for additional help. Breastfeeding is hard work, but so worth it. Not only for your baby, but for you!
