How to Boost Milk Supply Naturally

Breastfeeding is a deeply personal and unique journey - no two experiences are the same. As mums, we face a wide range of challenges, from oversupply and undersupply to simply feeling unsure about whether we’re making “enough.”

Sometimes, it can feel like your milk supply changes overnight. One day things seem fine, and the next, you're second-guessing everything.

Why Your Milk Supply Might Dip

There are many reasons your milk supply might temporarily drop. You might be:

• Feeling stressed or overwhelmed
• Experiencing broken sleep (hello, night feeds!)
• Recovering from an illness
• Not eating or drinking enough
• Dealing with post-birth nutrient deficiencies

These are all common - and understandable - when you’re in the thick of caring for a baby. But when your body isn’t nourished or rested, your milk supply can dip.

Low supply can be incredibly upsetting. Many mums understandably reach for formula to fill in the gaps - and in some situations, that may be necessary. It is important to know that even occasional formula use, especially early on, can unintentionally signal your body to make less milk. Breastfeeding works on a supply-and-demand system: the less milk removed, the less your body produces.

Studies have shown that introducing formula, even occasionally, can shorten the duration of breastfeeding and may have adverse effects on both maternal and infant health. Formula supplementation has been linked to decreased maternal confidence and bonding, as well as a higher risk of infections and chronic conditions in babies.

That said, there is no shame in formula feeding and doing what works best for your family. But if your goal is to continue breastfeeding, it’s worth trying natural methods first - and seeking support when needed.

1. Breastfeed on Demand

The most effective way to increase milk supply is to nurse more frequently. Your baby’s sucking sends powerful signals to your body to make more milk.

Think of your breasts like a milk factory: more demand = more production.

Feed frequently, including at night, and follow your baby’s hunger cues instead of the clock.

2. Skin-to-Skin Contact

Skin-to-skin contact helps release oxytocin, the hormone responsible for milk let-down.

Whether you're nursing or pumping, holding your baby close, smelling their clothes, or looking at photos can help trigger that reflex.

3. Try a “Nursing Holiday”

Take a break from the outside world and feed as often as they show interest. Ask for other people in your circle to support you. Only you can breastfeed your baby but support people can certainly do the dishes, fold laundry and make dinner.

• Cuddle on the couch skin to skin
• Watch feel-good oxytocin boosting movies
• Focus on rest and bonding

Think of it as an all-you-can-eat milk buffet for your baby and a restorative reset for your body.

4. Power Pumping

Power pumping mimics cluster feeding and signals your body to produce more milk.

Try this power pumping schedule:

• Pump for 20 minutes
• Rest for 10 minutes
• Pump for 10 minutes
• Rest for 10 minutes
• Pump for a final 10 minutes

Do this once or twice a day for 3-7 days, in addition to your regular nursing or pumping schedule.

5. Check Your Baby’s Latch

A good latch allows your baby to effectively remove milk, which stimulates your body to produce more.

Signs of a good latch include:

• Wide-open mouth covering most of the areola
• Audible swallowing
• Rhythmic jaw movement
• Gentle tugging without pain
• Baby appears satisfied after feeds
• Consistent wet nappies and weight gain

If you suspect a latch issue, connect with an IBCLC (International Board-Certified Lactation Consultant). Even a small adjustment can make a big difference.

6. Nourish Your Body

Breastfeeding increases your nutritional needs - you’re feeding two bodies now! Think of yourself as an athlete that needs to fuel your body to survive the demands of motherhood. Aim to eat:

• A variety of fruits and vegetables
• Whole grains
• Lean proteins (like legumes, tofu, eggs, or meat)
• Healthy fats (avocados, nuts, seeds)
• Plenty of water

Short on time?

The In Shape Mummy Health Shake for Breastfeeding Mums can help you stay nourished. It contains:

• Organic brown rice and pea protein
• 25 essential vitamins and minerals which may be lacking, especially if you had any complications in pregnancy or birth
• Probiotics and digestive enzymes
• Lactogenic superfoods including organic milk thistle, flaxseeds, chia & goji berries

All in a delicious, convenient shake designed for specially for breastfeeding mums.

7. Eat Lactogenic Foods

Lactogenic (milk-boosting) foods have traditionally supported breastfeeding mothers for centuries. Anecdotally many women find them helpful.

Try incorporating:

• Oats
• Brown rice
• Almonds and cashews
• Chia and flaxseeds
• Goji berries and papaya
• Fennel, nettle, milk thistle
• Dark leafy greens

The In Shape Mummy Health Shake includes many of these lactogenic ingredients to help support your supply naturally.

8. Avoid Common Milk Supply Killers

Be mindful of these factors, which can unintentionally reduce milk production:

• Skipping feeds or pumping sessions
• Introducing formula or pacifiers too early
• Smoking or excessive caffeine intake
• Certain medications

Not sure if a medication is safe while breastfeeding? 

Call the Rodney Whyte Medication Safety Line at Monash Health Pharmacy on (03) 9594 2361.

9. Reach Out for Support

If you're still feeling unsure or overwhelmed, help is available.

• Telehealth consultation with an International Board-Certified Lactation Consultant 
• In person consultatation with an International Board-Certified Lactation Consultant near you 
• Australian Breastfeeding Association Helpline: 1800 686 268

You don’t have to do this alone.

Final Thoughts

Your body is incredible - and with the right support, rest, and nourishment, you can absolutely increase your milk supply naturally.

Be kind to yourself. Trust your instincts. And remember: every drop of breast milk is valuable.

You're doing an amazing job, mama 💛

References

Pang, W. W., & Hartmann, P. E. (2007). Initiation of human lactation: secretory differentiation and secretory activation. Journal of Mammary Gland Biology and Neoplasia, 12(4), 211–221.

Feltner, C., et al. (2018). Breastfeeding Programs and Policies, Breastfeeding Uptake, and Maternal Health Outcomes in Developed Countries. Agency for Healthcare Research and Quality (US).

Victora, C. G., et al. (2016). Breastfeeding in the 21st century: epidemiology, mechanisms, and lifelong effect. The Lancet, 387(10017), 475–490.