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Breastfeeding can be challenging—especially if you’re struggling with producing enough milk for your baby. The American Academy of Pediatrics recommends breastfeeding infants for at least two years, with the introduction of solid complementary foods around six months. This updated recommendation aligns with the World Health Organization (WHO), which also recommends breastfeeding for two years or longer.

Still, 60% of mothers in the U.S. do not breastfeed as long as they intend for various reasons, according to the Centers for Disease Control and Prevention (CDC)[1]Breastfeeding . Centers for Disease Control and Prevention. Accessed 6/13/22. .

If you choose to breastfeed and are able to do so effectively, you may be wondering how to ensure your milk supply meets the growing needs of your baby. Read on to learn science-backed ways to naturally increase your supply, as well as what might impact your milk production and who to reach out to for lactation support. You May Also Be Interested In Postpartum Multivitamins From Our Featured Partner Ritual Essential Postnatal Multivitamin Learn More On Ritual's Website Cost $0.58 per capsule Features Gluten Free, Major Allergen Free, Vegan-friendly, Non-GMO Key Nutrients Iron, Vitamin B12, Choline, Vitamin D, Folate Ritual Essential Protein Daily Shake Pregnancy & Postpartum Learn More On Ritual's Website Cost $2.63 per serving Protein Per Serving 20 grams of plant-based protein Features Non-GMO, Gluten Free, Major Allergen Free, Vegan Friendly Ritual Essential Duo Postpartum Learn More On Ritual's Website Cost $60 includes postnatal multivitamin bottle and pregnancy and postpartum protein bag Features Gluten Free, Major Allergen Free, Vegan-friendly, Non-GMO

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It can be difficult to tell if your baby is getting enough milk when exclusively breastfeeding during the first days and weeks of a baby’s life. As long as your baby is gaining weight and having enough wet and soiled diapers, they are most likely getting the nutrition they need, according to the U.S. Department of Agriculture (USDA) WIC Breastfeeding Support.

Your baby should be gaining at least 5 1/2 to 8 ounces a week after the first week since birth, and either meet or surpass their birth weight 10 to 14 days after birth (as newborns tend to lose fluid after birth, up to 7% to 10% of their birth weight). If your baby doesn’t seem satisfied at the end of a feeding, and your pediatrician is concerned about weight gain, there are some natural ways to boost your milk supply.

Frequent stimulation is the only proven way to increase milk production, says Rhonda Daley, R.N,. an international board-certified lactation consultant in New Jersey. Daley recommends stimulating the breasts often to increase your supply. “Ideally, [the] baby should be feeding at least eight times in 24 hours. If this isn’t possible, the breast can be stimulated with [a double] electric pump, manual pump or through hand expression.” This increased stimulation will signal your body to produce additional milk.

When breastfeeding, it’s important that your baby latches onto your breast correctly. Your baby needs the nipple as well as a mouthful of breast tissue in order to extract milk. If your baby only latches onto your nipple, no milk will flow and breastfeeding will hurt.

A balanced diet with two to three servings of protein, three servings of vegetables and two servings of fruit and whole grains is ideal when breastfeeding. If you are vegetarian or vegan, you will need to ensure you are getting enough zinc, iron and B12 in your diet by eating a variety of leafy greens, nuts, beans,and fortified cereals. In addition to a healthy diet, certain foods may produce positive results when it comes to milk supply. “Anecdotally, some parents report an increase in milk supply when they eat lactogenic [milk-inducing] foods such as fennel, oatmeal and turmeric,” says Daley.

Furthermore, the CDC recommends increasing caloric intake by 330 to 400 calories per day while breastfeeding compared to pre-pregnancy. While this amount may differ for each person, it should range between approximately 2,000 to 2,800 calories per day. Ready To Build Healthier Habits? Start Noom Noom combines the power of technology with the empathy of human coaches to deliver successful behavior change and sustainable weight loss results. Take the quiz to get your customized plan. Let's Go!

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Similar to increasing stimulation, emptying both breasts during feedings can support productive milk supply. You can either offer both breasts by switching sides during each feeding or stimulate both breasts simultaneously by using an electric or manual pump on one breast while feeding your baby on the opposite side. Draining the breasts regularly can also prevent engorgement, which occurs when milk is not drained and accumulates in the alveoli (where milk is stored) along with blood and lymphatic fluid, resulting in breast pain and swelling, potentially damaging milk-secreting glands, according to a study in The Journal of Family Medicine and Primary Care. The study also concluded that good breastfeeding practices, such as proper latch and frequency, prevented issues with engorgement.

Mothers who practice skin-to-skin contact, which is when the unclothed baby is placed directly on a parent’s bare chest with a blanket or other light covering over them as needed, report higher levels of breastfeeding success within the first six months, according to a 2020 study in the International Breastfeeding Journal[2]Sandhi A., Lee G.T., Chipojola R., et al. The relationship between perceived milk supply and exclusive breastfeeding during the first six months postpartum: a cross-sectional study. International Breastfeeding Journal. 2020;15. . Skin-to-skin contact releases oxytocin (a hormone that aids in lactation), supporting the let-down response. Oxytocin is also released when nerves within the nipple are stimulated, causing the milk to begin to flow.

Focusing on your overall health will not only help boost your well-being through the postpartum period but will also help you maintain your milk production. The following factors are important to monitor and may contribute to your milk supply.

Low milk supply can occur for a variety of reasons. To set yourself up for success, begin to feed within the first two hours after birth if possible. Frequent feedings within the first few days will help your breasts produce colostrum, your first milk, and avoid issues with a low supply from the start.

If you have already begun to breastfeed, it’s helpful to know some factors that can negatively impact your milk supply:

If you are planning to breastfeed or are currently breastfeeding, you may benefit from speaking to an IBCLC. Certified lactation consultants must pass a rigorous exam, complete clinical experience within the field and participate in continued education in order to uphold their certification.

If you are experiencing difficulties with breastfeeding or are concerned about your supply, contacting a lactation consultant is always a good idea. Receiving support and encouragement from a lactation consultant while breastfeeding leads to positive results, according to the CDC.

“Reach out to an IBCLC if your newborn is feeding less than eight or more than 12 times in 24 hours, if they are difficult to arouse between feedings or if they feed [for long periods of time] and still do not seem satisfied,” says Daley. It‘s also important to know that breastfeeding should not be painful. “You should also get help if feedings are painful or if nipples are cracked and bleeding.”

Although worrying about milk supply can be stressful, it’s important to try to relax during feeding or pumping. A study published in Maternal and Child Nutrition found that psychological distress while breastfeeding [or pumping] can interrupt milkflow. If you’re concerned about your milk supply, try these natural ways to boost your supply, and reach out to your doctor or a lactation consultant if you aren’t achieving your desired results.

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Meghan Mannarino is a New Jersey-based freelance writer with a passion for family and wellness. An educator for 10 years, she holds a bachelor's degree in psychology and a master's degree in education. When she’s not working, she enjoys spending time with her husband, 3-year-old son and Pembroke Welsh corgi.

Amy Peterson is an international board certified lactation consultant (IBCLC) in Idaho. She has worked with breastfeeding families since 1996, initially as a La Leche League leader. While she loves helping babies feed, her greatest joy comes from encouraging mothers. As an IBCLC, Peterson has traveled throughout North America providing continuing education to physicians, nurses and breastfeeding helpers. Locally, Peterson has served as both a clinician and service coordinator for Idaho Early Intervention, and she has worked to revise hospital policy to reflect Baby Friendly Hospital Initiative (BFHI) measures. In addition to infant feeding, Peterson has provided continuing education for Idaho childcare providers in the subjects of nutrition, positive child discipline and early learning activities, as well as court appointed parenting education. Peterson contracts with Evenflo Feeding, providing feedback and guidance on new product developments and reviewing evidenced-based information shared with consumers.