If you’re a breastfeeding mom, or if you were following along with my freezer-supply saga (you can read all about it here) you’ll know how unfortunate it was that I essentially lost my freezer-supply due to high-lipase. Yes, some babies don’t mind high-lipase milk and will continue to drink it, but Hayes did not put up with it. I was so bummed I had spent so much time building up a stash in case we ever needed a backup option or in the future when we eventually decide to ween off.

On top of that issue, I noticed my milk supply starting to decrease dramatically. I’m sure it was because of stress at the moment, but I was desperate to boost my supply. I really wanted to get a handful of bags back in the freezer as a “just in case,” so I researched ways to increase my supply. Here’s a short and sweet version of what I found:

My Top 5 Tips To Increase Milk Supply

Hydrate. TONS of water, electrolytes (I love these no added-sugar packets), coconut water, etc.

Nutrient-dense meals and snacks. I make it a point to add fruits and veggies to every meal, using a variety of protein sources and always including complex carbohydrates. This combination provides the nutrients I need to support my body and milk supply.

Lots of calories! My meals are not only nutrient-dense but also calorie-dense. I personally prefer a high-protein diet packed with healthy fats, which has been a magical combo for me. I focus on grass-fed, organic, and wild-caught animal proteins, extra virgin olive oils, fiber-rich avocados, nuts, and other quality whole-food sources. Remember, producing milk requires a lot of energy, so don’t be afraid of eating more while breastfeeding!

Supplements. It’s so important to take the right supplements for your needs throughout every phase of motherhood. Here’s a post with details on my supplements I took pre-pregnancy and here is another post with all the supplements I took while pregnant. Recently, I added two new supplements that have made a noticeable difference in my milk supply—Cash Cow and Lechita. These were recommended by one of you, and I’m so grateful! Both are made with organic-only ingredients and while there is no evidence-based research to support these supplements in particular, I was desperate to try anything, and they’ve noticeably helped me boost my supply.

Empty your breasts frequently and completely. This is probably the most important factor in maintaining and increasing your milk supply. Research shows that frequent, complete emptying of the breasts helps stimulate milk production by regulating the body’s production of prolactin, the hormone responsible for milk supply. When the breasts are left partially full, it signals the body to slow down milk production, as it believes the current supply is sufficient.

The feedback inhibitor of lactation (FIL) is a protein in breast milk that can slow down milk production when milk accumulates in the breasts. By frequently emptying your breasts every 2–3 hours, you prevent the build-up of this protein, encouraging your body to produce more milk. In fact, research suggests that draining the breast as much as possible is a key signal to produce more milk. That’s why maintaining a schedule of emptying your breasts completely, whether through nursing or pumping, is essential if you’re trying to boost your supply. The more consistently you empty, the more milk your body will make!

The combination of all these tips really helped me bring my supply back up to what it was at! Hopefully, it’s helpful if you’re looking for ways to increase your supply 🙂 xx.