Boost Your Milk Supply: 9 Tips for Nursing and Pumping Moms

You may have heard that your body naturally makes exactly how much milk your baby needs. Still, it’s easy to wonder if you’re making enough milk for your baby, especially if you’re just learning how to nurse or pump. Maybe your baby has been fussy during breastfeeding or pumping doesn’t yield as much as you’d expect, your breast milk slowly trickling into the bottle.

While these might seem like signs of low milk supply, that isn’t necessarily true. In most cases, your body does make what your baby needs, even if it doesn’t always feel like it. If your baby is growing well, that’s a good sign.

But sometimes, things can get off to a rough start, and that’s OK too. The great news is that you can take steps to build your milk supply. Keep reading to find out how to increase your milk supply with these easy tips.

Mom nursing her son in a black ribbed tank from Nursing Queen.

Tip #1: Take Care of Yourself

When it comes to increasing your milk supply, taking care of your own needs is a great place to start. This means ensuring you are eating a nutritious diet, staying hydrated, sleeping well, and taking time to de-stress when possible. With your doctor’s OK, gentle exercises like yoga or walking are also a great way to increase your energy level and stay healthy during the postpartum period.

While it’s easy to get caught up focusing on only your baby’s needs, nourishing your body will help with boosting your milk supply. But rather than stressing about specific foods that increase milk supply, a balanced diet is what really matters. Include a variety of whole grains, proteins, fruits, vegetables, and—of course—plenty of water.

Tip #2: Nurse or Pump Often

If your goal is to increase your milk supply, you don’t want to stick to a strict feeding schedule. Instead, nurse your baby anytime they show signs of hunger. Your breasts produce milk based on demand, so nursing or pumping frequently naturally increases your supply.


Mom wearing a black and tan breastfeeding dress with hidden zipper access. 

Moms who pump can mimic cluster feeding by increasing how often they pump for a few days or power pumping. Children’s Health recommends the following guidelines:

• For 2–3 days, pump both breasts every two hours for 15 minutes as a way to quickly increase your milk supply. 

• To try power pumping, set aside one hour each day for 4–5 days to pump on and off every 10 minutes.

Both of these options are temporary changes that can cause an overall increase in milk supply. Even nursing moms can benefit from using a breast pump from time to time to stimulate milk production.

Tip #3: Empty Both Breasts

Whether you’re nursing, pumping, or a combination of the two, emptying both breasts at each feeding will signal to your body that your baby needs more milk. For nursing moms, this means that when your baby finishes on one breast, offer them the other.

If your baby doesn’t finish nursing at both breasts, you can use a breast pump or hand expression to fully empty them. Using an electric breast pump that allows for double pumping is a great way for moms who pump to stimulate higher breast milk production.

Tip #4: Ensure Efficient Feeding

Sometimes nursing can get off to a rough start, and this can lead to a low milk supply. When your baby isn’t properly latching, nursing can be uncomfortable—even painful—and they may not be getting enough milk.

According to La Leche League, experiencing pain, damaged skin, or flattened nipples during or after nursing are all signs that your baby’s latch needs to be adjusted. But even with a good latch, your baby may only suck lightly—especially if they become sleepy. Try compressing your breast as they feed to encourage more active feeding.

Tip #5: Delay Using Pacifiers or Weaning

Many experts recommend delaying the use of a pacifier until breastfeeding is well established, which is typically around the time your baby is one month old. During that first month, your baby is still learning how to nurse and your milk supply isn’t yet established, so offering the breast as often as possible is crucial.

This also means delaying weaning and not offering your baby anything other than breast milk before 4–6 months of age. However, you should follow your pediatrician’s advice if they recommend supplementing with formula.

Tip #6: Try Breast Massage

Breast massage can help stimulate milk production and relieve engorgement, making it easier for your baby to nurse. It’s definitely a skill any nursing or pumping mom should know! The good news is it’s easy to do:

• Relax in a seated position with your baby or everything you need to pump nearby. It helps to be in a calm, private space.

• Apply a warm compress to your breast.

• Gently massage your breast, seeing what works best for you. You can try circular motions, light taps, or an up and down movement on each side of your breast. Avoid applying too much pressure.

• Repeat with the other breast before nursing your baby or pumping.

Tip #7: Create a Relaxing Environment

As a busy parent, it’s not always easy to nurse or pump in a calm space. You may be on the go with your other kids or trying to squeeze in a pumping session at the office. But stress can actually interfere with breast milk production, so it’s best to be as relaxed as possible while nursing or pumping.

If you can, find a quiet, comfortable place to nurse or pump. You can play soothing music, try deep breathing or meditation, and focus on your baby to help you relax. You may need to make some changes to your routine to make it work, but keep in mind that they are temporary.


Mom wearing a black and white striped nursing tee with hidden breastfeeding access. 

Tip #8: Spend Time Holding Your Baby

Believe it or not, holding your baby close can help to increase breast milk production. This is especially true for skin-to-skin contact, which has been shown to increase the volume of breastmilk produced immediately after.

While we understand that life gets busy, try to set aside a few extra minutes before nursing to snuggle with your baby. The milk-producing hormones your body releases during this time may help with feeding.

Tip #9: Ask for Support

Increasing your milk supply can take a lot of time and energy, so ask for support when needed. You may feel like you're feeding your baby around the clock and don’t have time to yourself. Ask your partner, a friend, or a family member to help you with household chores, other parenting tasks, or just a break so you can rest or take a shower.

If you’re still concerned that your baby isn’t getting enough milk, it’s also important to reach out to your care team. This may mean asking the pediatrician about your baby’s growth or getting in touch with a lactation consultant at the hospital where you gave birth. In some cases, they may recommend supplementing with formula or offer medication for milk production.

We all need additional support at times, and it takes strength to reach out for help when you need it. Remember, everyone’s breastfeeding journey is different—what’s most important is that your baby is happy and healthy. You’ve got this!