4 Tips to Boost Supply for Breastfeeding & Pumping Moms

Four Essential Strategies to Boost Breastmilk Supply

Most parents have heard of the “supply and demand” principle: the more you nurse, the more milk your body makes. While this is true, it’s not always enough, especially for families relying on pumping, struggling with latch issues, dealing with a sleepy baby, or experiencing nursing pain. If simply nursing more isn’t working, here are four other strategies to help encourage better milk production.

Drain the Breast, Gain the Milk

Milk supply thrives when the breasts are emptied fully and often. Pumps that don’t fit properly or pumping too infrequently can leave milk behind, signaling the body to slow down production. A good starting point is ensuring your flange fits correctly. Adding warm compresses before pumping and using gentle breast massage can also increase milk flow and speed up sessions.

Nutrients in breastmilk, like fats, proteins, and carbs, need to move smoothly through the ducts. Supplements such as sunflower lecithin can help prevent milk from sticking and improve flow. Traditional milk-boosting foods like fennel and anise may also support a stronger letdown reflex. Don’t forget hand expression, combining it with pumping can help empty the breasts more thoroughly and encourage more production.

Skin-to-Skin Sparks Milk Flow

Skin-to-skin contact isn’t just important right after birth, it benefits babies (and parents) at any stage. Holding your baby close stimulates hormones like oxytocin, which trigger milk letdown. Warmth from cuddling also supports milk release.

Busy parents can still get plenty of skin-to-skin time by babywearing. Carrying your little one in a wrap not only gives them comfort and closeness but also frees up your hands. Some parents even learn to nurse while babywearing—making it easier to keep up with feedings while handling daily tasks.

Don’t Skip the Night Feeds (& Snacks)

Nighttime feeds play a huge role in sustaining long-term milk supply. In fact, skipping overnight sessions is one of the quickest ways to see supply drop. Our bodies are naturally wired for night feeding, lactation hormones peak during the early morning hours, leading to higher milk volumes. Nursing during this time helps stimulate and maintain that hormonal surge.

Room-sharing with baby makes night feeds easier and is recommended by many health organisations. If your baby is snacking through the night, keep nutrient-rich foods by your bedside, like almonds, sunflower seeds, or prepped veggie sticks. Stable blood sugar supports milk production, so choose whole, nourishing snacks over sugary treats.

You’re Not Alone, Support Matters

Parenting was never meant to be done solo. It’s perfectly okay to ask for help. Support might come from your partner, family, friends, or professionals like lactation consultants. Online communities and mama groups can also be a wonderful source of encouragement, shared experience, and motivation as you continue your breastfeeding journey. Remember: reaching out for support is a strength, not a weakness—you and your baby both benefit when you have the help you need.