TL;DR While there isn’t a magic pill or one simple thing you can do as a new mom to increase your breastmilk supply, you can incorporate several smart strategies into your daily routine to help make it easier for you and your little one! From eating right (and enough!), taking the right supplements, and building your emotional support network, you can get the support you need to help you through this unique time.†
12 Simple Strategies to Support Breastfeeding and Milk Supply
- Make sure to eat enough: The adage that "you're eating for two now" still applies after delivery when breastfeeding! This is not a good time to restrict calories or try to lose pregnancy weight, as this can decrease milk supply. Instead, eat healthy foods to Increase your caloric intake by 300-500 kcal daily to support milk production. Meet with a dietician to create a tasty and easy personalized meal plan you'll stick to..
- Meet with a lactation consultant: It takes a village! Consider hiring a breastfeeding consultant before and after birth to get professional guidance on techniques and ensure your baby is latching correctly.
- Checking for tongue or lip ties: Your baby may have a tongue or lip tie, affecting their ability to latch correctly. If untreated, this can snowball and lead to a low milk supply, especially if you know you have MTHFR variations. Have your baby's healthcare professional check and see if a tie is the culprit!
- Plan on feeding and pumping frequently: Like our economy, breastfeeding works by supply and demand. Feed your baby every 2-3 hours to ensure consistent milk production. Pump after feedings to further stimulate milk production, completely emptying your breasts—but remember that a baby's suck is more effective than a pump!
- Create opportunities for lots of skin-to-skin contact: Being close to your baby helps release oxytocin ("the love hormone"), which plays a key role in milk ejection during breastfeeding. It also triggers the release of prolactin, an essential hormone for milk production.
- Get the correct size flanges: Always ensure you're using the proper size breast pump flanges to avoid discomfort or injury, which can discourage pumping and hinder supply.
- Stay hydrated: Water is the foundation of life! Remember to drink enough water, as dehydration can negatively impact milk supply.
- Eat galactagogues: Consider using galactagogues (foods, herbs, or supplements) like fenugreek, oatmeal, or blessed thistle, which may help support your milk supply.
- Pay attention to your hormonal health: Breastfeeding requires optimal hormonal health, especially thyroid, cortisol, and sexual hormones. Talk to your healthcare professional if you have any conditions affecting your hormones or identify possible imbalances if you are dealing with a low milk supply when nothing else helps.
- Find support from other people: Tap into your social network! Emotional and practical support from family and friends contribute to breastfeeding success. You can also always find support, and comfort and connect with other moms on social media forums and websites.
- Give yourself some grace: You’re doing your best, so give yourself some grace! A mentally healthy and happy mom is far more important than any amount of breast milk you can produce. Start practicing healthy habits that help you deal better with stress, including mindfulness, journaling, yoga, or meditation. If nothing is working, talk to your healthcare professional right away.
- Keep taking your prenatal supplements: You don’t need to stop them once your baby is born—keep taking them until after your baby weans. Continue taking prenatal vitamins, as breastfeeding demands higher nutrient intake. You can also consider taking other supplements that support healthy breastfeeding, which we talk about below!†
Seeking Health™ Breastfeeding Supplements
Give your baby the best start in life possible! Our Breastfeeding Supplements nourish you and your baby so you both get the nutrients needed for successful breastfeeding. Even if you already eat a healthy and well-balanced diet, you may have nutritional gaps that need to be filled to pass healthy nutrition on to your little one. This is where Seeking Health steps in to be part of your village!†
Seeking Health Prenatal Supplements
Optimal Prenatal: is a powerful, nutrient-dense prenatal multivitamin formulated by epigenetics expert Dr. Ben Lynch. It resulted from years of research into epigenetics, fertility, and pregnancy, including the MTHFR gene variation. It is designed for women who need more intense nutritional support and want to support a healthy pregnancy and postpartum health.†
Prenatal Essentials: is designed for women seeking an affordable prenatal multivitamin without compromising quality. It contains the essential vitamins, minerals, and nutrients you need to support a healthy pregnancy...no more, no less.†
Prenatal Essentials Chewable: offers all the same benefits as Prenatal Essentials, except they come in great-tasting chewables for convenience and feature well-absorbed vitamins and chelated minerals. Your body (and your baby’s body) can easily recognize and utilize these bioavailable forms. Supporting wellness and comfort during pregnancy has never been easier. Now, you can cover your prenatal bases with just two delicious chewable tablets a day!†
Optimal Prenatal MF: is the first non-methylated prenatal vitamin of its kind. This unique formula provides high-strength nutrition minus the methyl donors. If you’re tired and breastfeeding and feel like you need more nutritional support for both you and your baby but experience nervousness, headaches, or rapid heartbeat, when you take nutrients like methylcobalamin and methylfolate, Optimal Prenatal MF, may be right for you!†
Additional Breastfeeding Support
Optimal Electrolyte: contains ingredients like sodium as real Himalayan Pink Salt & Potassium, PeakATP®, creatine, and potassium to support optimal hydration levels, healthy heart rhythm and contraction, and healthy muscle contraction and relaxation to support your ability to produce enough healthy milk for your baby!†
ProBiota Woman: delivers large amounts of specific probiotics, such as Lactobacillus acidophilus and Lactobacillus rhamnosus. Lactobacillus helps to promote vaginal microflora balance. Normal vaginal acidity is important for maintaining a healthy vaginal microbiome. ProBiota Woman also supports healthy mucosal cells, a normal immune response, and gastrointestinal health.†
Glutathione Plus Lozenge: contains Emothion® S-Acetyl-L-Glutathione, a trademarked form of glutathione that has been researched to be more stable than other types. It acts as your body's master antioxidant and supports healthy aging, stress resilience, immune health, liver health, exercise performance and recovery, and detoxification.†
The Bottom Line
Breastfeeding is a journey, not a destination; every mom’s experience is unique, including yours. While there’s no single solution for increasing milk supply, small, intentional steps can make a big difference in supporting healthy milk production. Eating well, staying hydrated, practicing skin-to-skin contact, and seeking support—from professionals, loved ones, and supplements—are all ways to nourish both yourself and your baby. Remember to be patient with yourself and celebrate your progress, one feeding at a time. You’ve got this!†
†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.