How can I increase my milk supply?

Last reviewed June 19, 2026 by Dr. Sapna Jadhav, General Physician. Sources from ACOG, NHS, Mayo Clinic, CDC, NICE, NIH, Cochrane, and peer-reviewed journals.

Bottom lineIncrease milk supply mainly by removing milk more often - frequent feeding or pumping (including at night), a good latch, and emptying the breasts fully; rest, hydration, and a lactation consultant help, while supplements matter far less than effective milk removal.

The most effective way to increase milk supply is to remove milk more often - the more frequently and thoroughly your breasts are drained, the more milk your body makes. Supply works on supply and demand.

What actually helps

• Feed or pump more often: Aim for frequent feeds (8-12 a day for a newborn) and don't skip night feeds, when prolactin is highest.
• Make sure the latch is good: A deep, comfortable latch lets your baby remove milk effectively. A lactation consultant can help.
• Offer both breasts and let your baby finish the first before switching.
• Try breast compression during feeds to help drainage.
• Add pumping sessions after or between feeds if you need to build supply.

Look after yourself

Eat enough, stay hydrated, and rest when you can. Severe stress and exhaustion can affect let-down.

A note on supplements and foods

Evidence for galactagogues (supply-boosting foods, herbs, or teas) is limited. Effective milk removal matters far more.

When to get help

See a lactation consultant, midwife, or doctor if your baby isn't gaining weight or having enough wet diapers, or if low supply persists despite frequent feeding - sometimes there's an underlying cause that can be treated.

Femora helps you track your postpartum recovery as you establish feeding.