How to increase your milk supply

Worrying that you’re not making enough milk is incredibly common — and often the worry is bigger than the problem. But if your supply genuinely needs a lift, there’s a lot you can do, and it comes down to one core principle: milk is made on demand, so the more milk you remove, the more your body makes.

First, check whether supply is actually low. Soft breasts, frequent feeds, cluster feeding, a baby who’ll take a top-up, or not being able to express much are not reliable signs of low supply — they’re mostly normal. The real signs your baby is getting enough are plenty of wet nappies (around six or more heavy ones a day), steady weight gain, and general contentment and alertness. If those are fine, your supply is very likely fine, and the best thing is to keep doing what you’re doing.

The golden rule: remove more milk, more often. Supply responds to demand, so feeding your baby more frequently — and making sure the breast is well drained each time — is the most effective way to build supply. Offer both breasts, let your baby finish the first before switching, and feed on cue including through the night, when supply-driving hormones are highest.

Check the latch and positioning. A baby who isn’t latched deeply won’t drain the breast well, which keeps supply low no matter how often you feed. If feeding hurts or your baby seems to feed forever without seeming satisfied, get the latch checked by a midwife, child health nurse or lactation consultant — often a small adjustment makes a big difference.

Add expressing. Expressing after or between feeds tells your body to make more. Hand expressing and pumping both work; some people find “power pumping” (short, frequent bursts over an hour, mimicking cluster feeding) helpful for a boost. Any milk you express can be given to your baby, and the extra stimulation itself lifts supply over the following days.

Skin-to-skin and calm. Lots of skin-to-skin contact boosts the hormones behind milk production and encourages your baby to feed. Feeding is also affected by stress and exhaustion, so where you can, rest, keep water and snacks within reach, and lower the pressure on yourself — easier said than done with a newborn, but it genuinely matters.

Food, fluids and “boosters”. Eat regularly and drink to thirst — you don’t need to force huge amounts of water or eat special foods. Lactation cookies, teas and herbal galactagogues are popular but the evidence is limited; they won’t replace frequent, effective milk removal, which is what actually works. Alcohol and smoking can reduce supply, and some medications affect it, so mention anything you take to your GP or pharmacist.

When to get help. If your baby isn’t gaining weight well, has few wet nappies, or you’re worried despite trying these steps, see your child health nurse or GP promptly, and consider a lactation consultant for hands-on support. Sometimes there’s an underlying cause (such as retained placenta, thyroid issues, or certain conditions) worth checking. The ABA helpline (1800 686 268) offers free support 24/7.

A gentle note. Not everyone can make a full supply no matter what they do, and that is not a failure. Mixed feeding or formula alongside breastfeeding keeps your baby thriving, and a fed baby with a well parent is the goal. Do what you can, get support, and be kind to yourself.

And give it time: supply doesn’t rebuild overnight, so try to judge changes over several days rather than feed to feed, and avoid the trap of anxiously topping up at every wobble, which can quietly work against you.

Building supply is mostly about frequent, effective milk removal and time — the changes you make today usually show over the next few days, not instantly. Feed often, check the latch, add some expressing, look after yourself, and reach out for help early rather than struggling alone.