The truth about milk supply is, we can usually increase it to a degree. How much depends on factors like how old your baby is, your anatomy, how the first 1-2 weeks went for you, etc. That said, there are some things you can try that can help. There's rarely one magic fix. What makes the biggest difference is usually several small strategies working together. Here's how I walk families through it.
1. Start with the root cause
Before adding anything new, it's worth figuring out what might be limiting your supply in the first place. Common culprits include:
A latch that isn't transferring milk well, even if it feels fine
Feeds or pumping sessions that are too infrequent or too spaced out (especially skipping all night sessions/feeds)
A pump flange that's too big or too small, so milk isn't removed effectively
Hormonal or medical factors like retained placenta, thyroid issues or PCOS, which are worth raising with your doctor or midwife if supply stays low despite good management
Milk supply works on a removal-drives-supply system. That makes how often and how well milk is removed the single most important factor, and it's always where I start.
2. Remove milk more often and more effectively
Aim for breastfeeding or pumping at least every 3 hours, including at least one overnight while you're building supply. Prolactin, your milk-making hormone, peaks at night. I recommend before bed, middle of the night (1-3am) and early morning. Sleep helps supply too, so pumping every 2 hours overnight won’t help you. I don’t find in my practice that going beyond 8 sessions a day changes supply meaningfully.
Hands on, single sided pumping. Massaging and compressing the breast while feeding or pumping helps it drain more fully, which is one of the strongest signals to make more. I recommend doing a few single sided sessions per day where you can be more hands on.
Drain the breast as fully as you can. An emptier breast makes milk faster than a fuller one.
Triple feeding (breastfeeding, pumping, and then topping-up is meant to be a short term solution to increase supply while offering supplementation for an infant that needs more milk. Please see my blog post on how to wean off triple feeding.
3. Galactagogues: herbs and medication
Galactagogues are supplements or medications used to support milk production. They work best alongside frequent, effective milk removal, not instead of it. Not everyone responds the same way, so it can take some trial and error.
Herbal options. Moringa is one of the more commonly used herbs, and fenugreek-free blends/tinctures are also available. The research is still limited and mostly small studies, so think of these as a possible boost rather than a guarantee. Teas tend to have a smaller effect.
Domperidone. This prescription medication raises prolactin levels and can be effective for some people. It's not available over the counter in Canada and has contraindications, so it needs a conversation with your doctor. It should always be started and stopped gradually, with medical support.
Because the right option and dose depend on your situation, it's best to choose these with your lactation consultant or care provider.
4. Look after yourself, too
Nutrition and hydration
Eat enough overall. A calorie deficit, especially a significant one, can affect supply.
Drink to thirst. Extra water beyond that doesn't meaningfully boost supply.
Include adequate protein to support overall production.
Skin-to-skin and stress
Skin-to-skin with your baby, even outside of feeds, stimulates oxytocin, which helps with let-down and milk removal.
Stress and exhaustion can genuinely suppress let-down. Protecting calm around feeds helps, and in the early weeks that can mean limiting visitors and outings.
Sleep and rest
It feels counterintuitive, but resting when you can, even in short stretches, supports the hormones behind supply.
Night feeds or pumps still matter while you're building, so this is about balance, not skipping them.
5. What to track, and how long it takes
Keep an eye on:
Your baby's wet and dirty diapers
Changes in pumping output or feeding behaviour (longer, more satisfied feeds are a good sign)
Weight gain, if you and your care provider are monitoring it
Be patient with the process. Most of these strategies take at least 3 to 5 days, and sometimes 1 to 2 weeks, of consistent effort before you see a real shift. Try not to judge progress too early.
When to get support
If you've been working at it for a week or two and supply still isn't where you need it, or if your baby isn't gaining well, reach out. A one-on-one assessment can pinpoint what's getting in the way and build a plan around you and your baby.
At Village Lactation in Victoria, BC, I offer in-home and virtual consults to help you get there. You don't have to figure this out alone.
