Boosting Your Breast Milk Supply: What Helped Me and What Might Help You Too

Breastfeeding is often described as natural — but what many don’t talk about is how hard it can be, especially when your milk supply just doesn’t seem to keep up.

As a pediatrician, I thought I was prepared. But when I breastfed my daughter, I struggled with low milk production. It was frustrating, emotional, and honestly — exhausting. I remember feeling like my body was failing at something that was supposed to come “naturally.” If you’re feeling that way too, I want you to know this: you are not alone, and there is help.

Whether you’re exclusively breastfeeding, feeding and pumping,, or pumping full-time, here are evidence-based, mom-tested ways to naturally support your milk supply — shared with compassion and lived experience.

1. Hydration First — Don’t Underestimate It

Water might not seem like a miracle solution, but dehydration can absolutely impact your supply. I kept a large water bottle with me (the kind with motivational markers) and tried to drink a full glass every time I nursed or pumped.

Tip: Add flavor with coconut, cucumber, lemon, or lactation teas that contain milk-supporting herbs like fennel and anise.

2. Eat to Nourish You — and Your Baby

I wasn’t always hungry postpartum (thanks, stress and exhaustion), but I noticed a dip in my supply if I skipped meals.

Some foods that are known to help:

• Oats — I am loyal to hot oatmeal

• Leafy greens — spinach and kale added to smoothies or omelets

• Healthy fats — avocado toast is a quick and easy go-to

• Proteins — eggs, lentils, and Greek yogurt keep you full and fueled

Try to keep snacks handy. You’re burning hundreds of extra calories a day while breastfeeding — give your body what it needs.

3. Nurse or Pump Often — Even When It’s Hard

Breast milk works on supply and demand. With both kids, I saw an increase when I stuck to nursing or pumping every 2–3 hours. I know — it’s a LOT. But one of the best tools I used was power pumping — 10 minutes on, 10 off, repeated for an hour. It tricks your body into making more milk.

4. Try Galactagogues — With Caution

Herbs like fenugreek, blessed thistle, and moringa can help some moms (but not all!). Personally, I’ve seen moringa and oatmeal are the best. Fenugreek can give some people tummy trouble, so I always remind parents to check in with a provider before starting any supplement.

5. Care for Your Mind and Body

This was the hardest part for me. I was anxious, sleep-deprived, and overwhelmed — and all of that impacted my let-down reflex. A warm shower, calming music while nursing, or skin-to-skin contact helped me relax (and helped my milk flow better).

Please give yourself grace. Stress can affect supply, and the pressure to "produce enough" is real. You are doing your best.

Final Thoughts: There’s No One Right Way

Whether you’re pumping 1 oz or 4 oz, breastfeeding full-time or supplementing, every drop of milk you give your baby is a gift and nourishes their growth and development.

If you’re struggling with milk supply, know that you don’t have to do it alone. I’ve been there — not just as a pediatrician, but as a mom — and I’m here to support you.

Want a free printable guide on breastfeeding boosters? [Download it here]

Need 1:1 help? Schedule a virtual chat with me at Dr. O on Demand

You've got this, mama. And if you ever feel like you don’t — I’m just a message away.

— Dr. O 💛