By Laura Silvas, RN IBCLC

One of the most regularly asked questions that breastfeeding mothers ask is, " how do I increase my breast milk supply?"

Many moms turn to the internet in search of the best product on the market as a quick fix to help stimulate and increase their supply. Hundreds of products are available at the click of a mouse, ranging from pills, smoothies, cookies, and teas. However, it is not always that easy.

As a lactation consultant, I frequently consult with new moms about this issue. The first step is to assess if this is an actual problem or a perceived problem. Thanks to social media, many mothers feel inadequate if they do not have a freezer full of milk or a "stash." However, this is certainly not a measure of milk supply adequacy. I always ask how many wet or dirty diapers the infant has produced and how much weight the infant has gained or lost to determine whether a mother is producing enough milk. I also establish how many days postpartum the mother is and whether the infant is satisfied after feeding.

Visiting a lactation consultant will help you evaluate the severity of the situation (if there is one) and then formulate a plan. Once a diagnosis of hypogalactia or low milk supply has been confirmed, there are many ways to improve the situation.

Checking the baby's latch is always the first step in the evaluation. If the baby has a poor latch, they may not be able to drain the breast fully. This leads to a decreased supply because breastfeeding is essentially a supply and demand process - the more the breast empties, the more frequently it fills. This is why it is critical never to skip a feeding, or if the infant is taking a bottle, to never miss a pumping session. Additionally, increasing your nursing or pumping sessions is another essential way to help stimulate more milk. By nursing or pumping more frequently, you send your body the message that it needs to produce more milk. Ideally, if you are not feeding on demand, you should be emptying your breasts at least 8-12 times in 24 hours. In addition to having a good latch, if you are pumping, ensuring you have the proper flange sizes is equally important. The wrong flange size often leads to pumping difficulty and ultimately decreases milk supply.

Skin-to-skin contact is another fundamental part of breastfeeding that can help increase milk supply. Skin-to-skin contact causes the release of hormones (prolactin & oxytocin), leading to increased milk production and a stronger letdown reflex. It is also beneficial to the infant, as it allows them to wake to the breast and is often an easier transition for correct latching.

Power pumping may be another solution that helps to increase the supply and demand. Mothers should ideally power pump in the mornings when the milk supply is naturally highest and after the infant has nursed. Power pumping involves using a double electric breast pump and pumping in a series of minutes in the following pattern: Pump for 20 minutes, rest for 10. Next, pump for 10 minutes, rest for 10. Then, pump for 10 minutes. Following this, mothers can continue nursing or pumping as usual for the rest of the day. Power pumping is not an instant fix and may take a few days for the body to catch up to the demand.

Galactagogues are also a way to increase milk supply. Widely available galactagogues include oats, fenugreek supplements, coconut milk/water, brewer's yeast, flaxseed, fennel, blessed thistle, alfalfa, etc. These ingredients can also be found in many of the supplements on the market, including lactation cookies, smoothie mixes, and various pills. Ensuring that you are adequately hydrated throughout the day is also critical. Sometimes, the magic Body Armor or Gatorade drinks that work so well for some women simply go back to proper hydration. Work with your lactation consultant to ensure that you are drinking enough liquids and supplementing correctly.

If you have consulted with a lactation specialist and tried all the above-mentioned methods and are still experiencing issues with nursing/pumping, it may be wise to visit an obstetrician or gynecologist. Some women have underlying problems such as diabetes, high blood pressure, or stress that may be impacting breast milk supply.

Conclusion

It is vitally important that you are not hard on yourself. Some women have an overabundance of milk, some make just enough, some struggle. Regardless of where you fall into this category, you are working hard to provide liquid gold to your baby, and every drop counts.