How to Make a Plentiful Breast Milk Supply

You can find a lot of information about how to make a plentiful milk supply on social media and the internet. Foods, drinks, herbs and medications believed to increase breast milk production are called galactagogues. While there are many people who believe galactagogues increase breast milk supply, scientific evidence to support their effectiveness is weak. 

What the evidence points to is straightforward: Breast stimulation + breast milk removal = plentiful milk supply  

Rather than reaching for special foods, drinks or supplements, start by reaching for your baby, holding them skin-to-skin and relaxing. This close contact helps release oxytocin and prolactin, which support milk production, and gives your baby easy access to your breasts when they’re ready to feed. 

For a plentiful milk supply, someone (your baby) or something (a pump) must remove milk from your breasts 8 to 12 times every 24 hours, including one or more sessions overnight.  This is extra important in the first two weeks after your baby’s birth when your body is building your long-term milk-making capacity. Breastfeeding your baby is the most effective way to drain your breasts, assuming your baby has a deep latch and is removing milk well. Breast pumps can assist or replace the baby when necessary. 

Breast stimulation causes the release of important hormones

 When a baby or a pump stimulates your breasts (stretches your nipples), your brain releases the hormones prolactin and oxytocin. Prolactin signals your body to make milk, and oxytocin causes contractions that help milk flow from your breasts.  

Full breasts slow milk production  

As your breasts become full, the pressure in your breasts rises. This causes the shape of your milk-making cells to change and makes milk production less efficient. Breast milk also contains a whey protein called FIL – Feedback Inhibitor of Lactation. When your breasts are full of milk, FIL collects and slows milk production. When your breasts have less milk in them, your body ramps up production again.  

It is worth repeating: rather than reaching for special foods, drinks or supplements, reach for your baby, hold them skin-to-skin and relax. This close contact helps release oxytocin and prolactin, which support milk production, and it gives your baby easy access to your breasts when they’re ready to feed.  

With consistent and effective milk removal, your milk‑making system becomes more efficient and responsive. Consistency matters! Frequent breastfeeding or pumping gives your body the signal to build and maintain your breast milk supply.