• 1 week ago

Increase Breast Milk Supply

Does It Feel Like You Don’t Have Enough Milk?

Many mothers worry about low milk supply—especially in the first few weeks. Crying, frequent nursing, or the baby seeming unsatisfied can cause concern. But in most cases, this is perceived low supply, not an actual shortage.

Milk production is governed by a supply-and-demand system: the more often the baby nurses and the more efficiently the breast is emptied, the more milk is produced. With the right information, support, and consistency, your body can increase supply naturally—without medication or guilt.

Most Effective Milk Supply Boosting Methods

1. Nurse Frequently and Consistently

The most powerful milk booster is simply nursing.

Feed your baby every 2–3 hours, including at night. Prolactin, the hormone responsible for milk production, is released most efficiently during night feedings.

2. Ensure Full Breast Emptying

If the baby switches sides too early, the calorie-rich hindmilk may not be consumed. Leftover milk tells your body to slow down production. Always allow one breast to fully empty before offering the other.

3. Use a Breast Pump Strategically

  • Pump after feedings to stimulate additional production

  • Pump the non-nursing breast during nursing

  • Use the “power pumping” method:

    • 20 minutes pump – 10 min rest – 10 min pump – 10 min rest – 10 min pump

  • Pumping is not just for milk—it’s a signal to produce more

4. Eat Nutritious, Lactation-Friendly Foods

Your body needs extra calories to make milk—about 500 kcal more per day.

Focus on:

  • Protein: eggs, yogurt, legumes, lean meats
  • Milk-boosting foods: oats, fennel, barley, dates, tahini, walnuts
  • Leafy greens and fiber for digestion
  • Limit sugar, caffeine, and processed snacks

5. Stay Hydrated

Aim for 2.5 to 3 liters of fluid daily:

  • Water
  • Fennel or lactation teas (nettle, anise, etc.)
  • Fresh fruit juices
  • Herbal teas (unsweetened, caffeine-free)

6. Manage Stress

Stress blocks oxytocin, the hormone responsible for milk release. Without oxytocin, milk may stay in the breast—even if production is fine. That’s why emotional care matters just as much as physical.

Tips:

  • Ask for help
  • Take naps when possible
  • Avoid pressure from others
  • If needed, seek mental health support

Common Mistakes to Avoid

  • Feeding by the clock instead of on demand
  • Always using the same breast or switching too soon
  • Supplementing with formula too quickly
  • Trying to breastfeed in stressful, noisy environments
  • Giving up too early

Even if formula is temporarily needed, the goal should be to return to exclusive breastfeeding with the right support.

Why Work with Dr. Ekin Pasinlioğlu?

  • Accurate assessment of milk supply through observation and baby weight tracking
  • Personalized breastfeeding plans including nursing and pumping schedules
  • Nutrition and hydration guidance tailored to the mother’s lifestyle
  • Empathetic communication, never judgmental
  • Long-term support for both physical and emotional well-being