Mar 22, 2026

10 Natural Ways to Increase Your Milk Supply

✍️ Written by Talissa, Founder of Made to Milk | Tasmanian-based lactation treat brand trusted by 120,000+ Australian mums. ROAR Awards Silver Winner 2023. Hunter Business Awards Finalist.

Worrying about milk supply is one of the most common concerns among breastfeeding mums — and one of the most emotionally exhausting. If you've found yourself wondering whether you're making enough milk, you are absolutely not alone.

The encouraging news is that for most mums, milk supply is not fixed — it responds directly to stimulation and demand. That means there are real, evidence-based things you can do to support and increase it.

Here are 10 natural strategies, backed by research and by the experience of the 120,000+ Australian mums in the Made to Milk community.

Important: If you have serious concerns about your milk supply, always speak with a lactation consultant or your healthcare provider. The Australian Breastfeeding Association helpline (1800 686 268) is a wonderful free resource available 24/7.

1. Feed or Pump More Frequently

This is the single most important thing you can do. Breast milk works on a supply-and-demand system — the more milk that is removed from the breast, the more your body is signalled to produce. Aim to feed or pump at least 8–12 times in 24 hours, including overnight.

Research published in the Journal of Obstetric, Gynecologic & Neonatal Nursing confirms that frequent breast stimulation in the early weeks is the cornerstone of establishing and maintaining a healthy milk supply. If your baby is sleepy or not feeding efficiently, pumping between feeds can help keep up the demand signal.

2. Check and Improve Your Latch

A poor latch is one of the most common — and most fixable — causes of low supply. If your baby isn't latching deeply enough, they won't be able to drain the breast efficiently, which reduces the demand signal your body receives.

Signs of a poor latch include nipple pain, clicking sounds during feeding, a baby who seems unsatisfied after feeds, or flattened nipples after feeding. If any of these sound familiar, reaching out to a lactation consultant or the Australian Breastfeeding Association for latch support is well worth it.

3. Offer Both Breasts at Each Feed

After your baby has finished on the first breast, offer the second. Some babies will take it, some won't — but offering both provides additional stimulation to both breasts, which supports supply on both sides. If your baby consistently only feeds from one breast, try pumping the other side to maintain the demand signal.

4. Try Skin-to-Skin Contact

Skin-to-skin contact — where your bare baby rests against your bare chest — is a powerful, underused tool for milk supply. It stimulates the release of oxytocin (the "let-down hormone") and prolactin (the milk-making hormone), both of which directly support production.

A 2023 study published in PubMed found that skin-to-skin contact duration was directly predictive of increased volumes of pumped milk. Even simply smelling your baby's head or hearing their sounds has been shown to keep prolactin levels higher throughout the day — so keep your baby close!

5. Try Power Pumping

Power pumping is a technique designed to mimic cluster feeding and send a strong demand signal to your body. It involves pumping in short, repeated bursts over the course of an hour:

Pump for 20 minutes
Rest for 10 minutes
Pump for 10 minutes
Rest for 10 minutes
Pump for 10 minutes

Done once daily (typically in the morning when prolactin levels are naturally higher), most mums notice an increase in supply within 3–5 days. Power pumping works best when combined with regular direct feeding.

6. Stay Well Hydrated

Breast milk is approximately 87% water, so hydration has a direct impact on both your supply and your energy levels. Most breastfeeding mums need significantly more water than usual — a good target is around 2.5–3 litres per day, though individual needs vary.

A practical tip: keep a large water bottle next to your feeding spot and take a drink every time you sit down to feed. It becomes a natural habit quickly.

7. Manage Stress Where You Can

Stress is one of the most significant — and least talked about — suppressors of milk supply. High cortisol levels interfere with the release of both oxytocin and prolactin, the two hormones most critical to milk production and let-down. Research suggests that chronic stress can reduce milk production by as much as 25%.

The good news is that even small, consistent stress-reduction practices can make a real difference: deep breathing before feeds, asking for help, reducing obligations where possible, or even taking 10 minutes outside each day. You can't pour from an empty cup — and your body will reflect it.

The Australian Breastfeeding Association has excellent resources on emotional wellbeing during the breastfeeding journey.

8. Prioritise Rest (As Much As Humanly Possible)

We know — easier said than done with a newborn. But sleep deprivation has a measurable impact on prolactin levels. A study published in PMC (2022) found that mothers getting less than 4 hours of continuous sleep showed significantly disrupted prolactin response patterns.

The classic advice to "sleep when the baby sleeps" exists for a reason. Even short rest periods help. If you have a partner, family member or friend who can take a feed or a settling session so you can get a longer stretch, say yes. Your milk supply will thank you.

9. Eat Galactagogue Foods Regularly

Galactagogues are foods believed to support milk production — and some of the most well-evidenced ones are probably already in your pantry. Oats are a great source of iron and beta-glucan (associated with increased prolactin). Flaxseed is rich in omega-3s and phytoestrogens. Brewer's yeast is packed with B vitamins, iron and protein that many postpartum mums are depleted in.

Other supportive foods include leafy greens, legumes, nuts, seeds and wholegrains. The goal isn't a strict "lactation diet" — it's simply eating nourishing, whole foods consistently. For a deep dive into the science behind these ingredients, read our post: Do Lactation Cookies Really Work? The Science Behind the Ingredients.

10. Use a Quality Lactation Supplement or Treat

When you're running on little sleep and trying to feed around the clock, getting enough galactagogue foods through diet alone can be hard. That's where a quality lactation treat comes in — not as a miracle cure, but as a convenient, delicious way to consistently get those key ingredients in every day.

Made to Milk's range is formulated around meaningful amounts of oats, flaxseed and brewer's yeast — the core galactagogues with the strongest evidence base. All products are made in Tasmania, and we offer a full range of gluten free, dairy free and soy free options so there's something for every mum.

Not sure which product is right for you? Our lactation cookie sample pack lets you try all four flavours, and our lactation hot chocolate and drink mixes are a perfect option for those late-night feeds when you'd rather sip than snack.

The Bottom Line

Low milk supply is rarely permanent — and for most mums, it responds well to the right combination of stimulation, nutrition, rest and support. Start with the fundamentals (feed frequently, check your latch, stay hydrated) and layer in additional strategies as you go.

And please remember: if you're struggling, ask for help. A lactation consultant, your midwife, or the Australian Breastfeeding Association helpline (1800 686 268) can make an enormous difference. You don't have to figure this out alone.

You're doing an incredible job.

Support your supply with Made to Milk

Browse the full Made to Milk range — trusted by 120,000+ Australian mums. Gluten free, dairy free and soy free options available.

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