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Struggling With Milk Supply? Here’s the Truth About Boosting It and What Actually Works

As a lactation counselor and mom of two, I understand the anxiety that comes with worrying about your milk supply. With my first son, I experienced an undersupply after undergoing emergency surgery at 5 weeks postpartum. To make things even harder, he had an undiagnosed tongue tie that affected his ability to latch and feed efficiently. It almost broke me—mentally, physically, and emotionally. I tried everything to increase my milk supply: Body Armor drinks, cookies, supplements, you name it. But none of it made a real difference.

What actually worked? Pumping frequently, getting his tongue tie released, and working with a feeding therapist to help him relearn how to use his tongue effectively. Even after the release, he needed support to improve his oral function and build the strength and coordination necessary to latch well and feed efficiently. It was a process, but it made all the difference in my breastfeeding journey.

The Secret to Building and Maintaining Milk Supply

When it comes to milk supply, the golden rule is simple: milk removal drives milk production. The more effectively and frequently milk is removed, the more your body is signaled to make milk.

Here’s how to lay the foundation for success:

  1. Feed on Demand – Nurse or pump whenever your baby shows hunger cues, aiming for 8-12 feedings in a 24-hour period.

  2. Master the Latch – A proper latch ensures efficient milk transfer, which is key to keeping supply steady.

  3. Prioritize Skin-to-Skin Contact – Holding your baby skin-to-skin isn’t just great for bonding; it also stimulates milk production hormones.

Common Supply Challenges and How to Overcome Them

Even with the best start, many moms face challenges like dips in supply due to stress, illness, or returning to work. Here’s how to stay ahead of these common hurdles:

• Eat Nutrient-Dense Foods – A well-balanced diet supports your body’s ability to produce milk.

• Stay Hydrated – Drinking enough water is critical to keeping your milk supply flowing.

• Pump Effectively – Use a high-quality, non-wearable pump with the correct flange size, and replace pump parts regularly.

The Truth About Milk Supply Myths

If you’ve Googled “how to increase milk supply,” you’ve probably come across countless suggestions—lactation cookies, teas, supplements like fenugreek. But do they really work?

• Lactation Cookies & Teas: These are tasty and might add a few extra calories to your diet, but they won’t work miracles. Milk supply is driven by demand, not cookies.

• Fenugreek: While popular, it doesn’t work for everyone and can even reduce supply in some cases. Always consult a professional before trying supplements.

• Special Foods: Oatmeal, flaxseed, and brewer’s yeast are often recommended, but they help because they’re nutritious—not because they have magical milk-boosting powers.

What Really Works to Boost Supply

Forget the fads—here’s what truly makes a difference:

  1. Increase Milk Removal – Nurse or pump more frequently. Add a power-pumping session (pumping in intervals to mimic cluster feeding and stimulate production).

  2. Check the Latch – Poor milk transfer can lead to a drop in supply. Work with a lactation professional to address any issues.

  3. Take Care of Yourself – Breastfeeding is demanding. Rest, reduce stress, eat well, and hydrate to support your body.

Abbey Gray, MS, CCC-SLP, CLC, is a certified lactation counselor and pediatric speech-language pathologist specializing in lactation and feeding. Abbey brings over ten years of experience to Gray Eat, Speak, Play, where she provides services to children and parents throughout Maine, Georgia, and Massachusetts.

Abbey brings elements of joy to every session and strives to create an environment where her clients feel welcome and safe. With an understanding that a trusting relationship is the foundation for successful therapy, Abbey spends time building rapport with her clients. She listens openly to parent concerns and works to identify the root of the problem. Abbey works as a team with the family to provide education and identify solutions that lead to lifelong success.

When Abbey is not busy supporting her amazing clients, she enjoys yoga, reading, going to the beach, outdoor activities, and spending time with her husband and their two sons.

Disclaimer: This blog post is for informational purposes only and should not replace medical advice. If you have concerns about your milk supply or your baby’s feeding, please consult with a lactation professional or your healthcare provider. Every breastfeeding journey is unique, and individualized support is often the key to success.