9 Evidence-Based Ways to Increase Milk Supply By Rickie Bryner

by Brianne Taggart July 14, 2026

9 Evidence-Based Ways to Increase Milk Supply

By Rickie Bryner, BS, LCCE, CLP, Postpartum Doula, Breezy Babies Mentee

As a lactation professional, I often wish I had a magic wand or could be a fairy godmother and with one mystical “poof” make more breastmilk appear for the moms and babies I work with! The reality is that increasing milk supply usually takes time, diligence, patience and often a combination of strategies working together.

While there isn’t a quick fix or overnight solution, there are evidence-based ways to support your body to increase milk production. This post will cover 9 research-backed ways to increase milk supply.

Why Increase Milk Supply?

With one scroll on social media, you might feel like you aren’t making enough breastmilk for your baby when flooded with images of freezers full of expressed milk. It’s important to remember that your body is designed to be efficient. Making exactly enough milk for your baby is not only normal but incredible! There isn’t always a need to make more, despite the pressure you might feel.

However, there may be situations where increasing milk supply can be helpful or desired.

These reasons might include:

Experiencing true low supply and wanting to increase the amount of breastmilk for baby.
Preparing to return to work and building a small freezer stash.
Wanting to increase the amount of milk pumped for baby while working.
Hoping to have extra milk on hand for an occasional bottle or time away.

The Basics of Milk Production:

Before trying to increase your milk supply, it’s helpful to understand how your body makes milk. When you support your body in the right ways, your efforts will be much more effective. Understanding this physiology also explains why there isn’t a magic, instant solution for increasing supply.

Two essential pieces must be in place for milk production to occur:

Regular breast and nipple stimulation
Regular, frequent, and effective milk removal

When a baby suckles at the breast, two hormones are released by the body that are critical for making milk. The first is called oxytocin which helps your milk begin flowing for your baby. The second is called prolactin which tells your milk-making cells to create milk. Without regular breast and nipple stimulation with either a baby, hand expression, or breast pump, these two hormones won’t circulate at high enough levels in your body for continued milk production.

However, breast and nipple stimulation alone won’t result in breast milk production unless combined with regular milk removal. Breastfeeding is based on a supply and demand system as our bodies are designed to be efficient. When more milk is removed from the breast, then more milk is made.

There is a protein in our breast tissue that I like to think of as the “efficiency supervisor.” If the breasts are too full and regular milk removal isn’t occurring, this protein increases in the breast milk, telling the body to slow down milk production. Thus, regular, frequent, and effective milk removal is key for milk production.

How To Increase Milk Supply:

Ensure Baby Has a Deep, Effective Latch

A deep, effective latch supports both stimulation and milk removal which are the foundation of milk production.

Focus on aligning baby’s nose with your nipple before latching and then letting their chin lead and touch your breast first before taking in the nipple.
Watch and listen for active sucking and swallowing.
Relatch your baby if needed - more than one try is common at first.
Seek support early if the latch is painful or continues to be shallow.

Feed Baby Frequently

The more often milk is removed, the more milk your body is signaled to make.

Breastfeed when baby is hungry instead of relying on a strict schedule (usually at least 8-12 times per day)
Let baby feed directly at the breast whenever possible.
Offer the breast instead of a pacifier.

Skin-to-Skin Time

Skin-to-skin increases oxytocin and helps your baby feed more effectively and often.

Keep your baby skin-to-skin throughout the day.
Watch for early hunger cues and breastfeed before your baby cries (a late sign of hunger).
Babies often remain awake and feed more effectively when placed skin-to-skin.

Feed Your Baby at Night

Prolactin levels are highest at night, making night-time feedings especially important for supply.

Sleep close to your baby and respond to their early feeding cues at night.
Remember that night waking is biologically normal for infants.
Try to get a breastfeeding or pumping session in between 2am and 6am when prolactin levels are highest in the body.

Increase Milk Removal

When more milk is removed from the breast, more milk is made.

Add an extra pumping or breastfeeding session daily (pump after feeding baby so there is plenty of milk for them).
Pump or hand express for a few minutes after a breastfeeding session.
Add a few extra minutes to an existing pumping session.

Use Hand-On Techniques

These hands-on techniques are backed by research to increase oxytocin levels and increase milk removal.

Add breast compressions or gentle, downward breast massage during feeding or pumping sessions.
Add a few minutes of hand expression after feeding or pumping.

Calories & Hydration Matter

Adequate nutrition and hydration support your body and the hormones necessary for milk production.

Ensure you are consuming an extra 500-600 calories/day to support lactation.
Drink to thirst and consume healthy fluids to promote hydration.
Eat a variety of foods including carbohydrates, protein, fruits, vegetables, and ensure fiber intake.

Keep Stress in Check

Stress increases cortisol levels in the body which can interfere with oxytocin and milk release.

Rest or take a nap when you can.
Practice small, daily forms of self-care.
Try simple stress-relievers like deep breathing, gentle movements, stretching, fresh air, connecting with others, or humor.
Ask for help with non-feeding tasks to lighten your load.

Seek Lactation Support

Professional support can identify and address any underlying challenges.

A lactation professional can assess latch, milk transfer, and feeding patterns.

Identify strategies to increase pumping effectiveness and comfort (such as flange fit).
Create a personalized plan that meets your needs and supports your goals for increasing supply.