For some women, the struggles of breast milk supply are very real. This can be demoralising, and feel like a sense of body betrayal especially when your expectations are different to reality.
By writing this blog on poor milk supply I hope to provide information on causes of poor milk supply, what can be done to encourage supply and if all else fails the back up plan.
The Undercover Milk Thieves (aka: What Lowers Supply)
If you feel like your boobs are underperforming, one or more of these sneaky culprits could be at play:
Stress & Anxiety
Newborns are cute, but also kind of terrifying. Managing this small bundle of joy can also bring a whole load of stress. When you’re stressed your body produces more cortisol (your stress hormone) and this hormone can reduce milk production.
Poor Diet / Dehydration
You need calories and fluids to make milk. Living on three crackers and cold coffee is impressive, but your body needs fuel, not just survival snacks.
Supplementing Too Soon Without Pumping
A mistake parents make is supplementing formula milk too early without also stimulating the breast enough (by nursing or pumping), if your body thinks demand is low it will shut down production.
Infrequent Nursing or Pumping
“Sleep when the baby sleeps” is great. But “nurse when the baby nurses” is how milk stays flowing. Going too long between sessions? Your supply might think it’s time for early retirement.
Smoking, Certain Medications, and Birth Control
Some meds (especially oestrogen-heavy birth control) can mess with milk production. So can smoking or underlying thyroid/hormonal conditions. Your boobs may be tiny pharmacists, but they still need a good environment to work.
Poor Latch or Shallow Sucking
If your baby is just kind of… nibbling at the boob like a distracted squirrel, they might not be removing enough milk. And if milk isn’t removed, your body assumes it’s not needed.
Operation Milk Boost – How to Increase Supply
If your boobs are more “meh” than “moo,” here are some options to try:
1. Nurse and Pump Often (Yes, Even When It Feels Pointless)
Milk supply works on demand: the more you remove, the more your body tries to produce. Your baby is better than any pump, but if they’re sleepy or uninterested, pumping between feeds can help tell your body: “Hey! We’re still open for business!”
2. Hydrate Like You’re Training for a Marathon
Water is your new best friend. Coconut water, soups—whatever gets the fluids in. Bonus points if you chug it out of a mom-themed Stanley tumbler.
3. Eat Your Boobie Snacks
Oats, flaxseed, brewer’s yeast, almonds, and leafy greens are said to help. Certain foods known as galactagogues are anecdotally said to help with breast milk production. Although the research does not show a definitive relationship between the two. Never the less it’s worth a try. And increasing your calorie intake is shown to help with breast milk production because producing milk is hard work (500-700 CALORIES!! are burnt from breastmilk production a day… guess you can get rid of that treadmill then)
4. Skin-to-Skin Contact
Let that baby snuggle bare-chested like it’s a spa retreat. It helps regulate their feeding instincts and boosts your oxytocin, which is the VIP hormone for milk flow.
The Backup Plan (and It’s Totally Okay)
If your boobs still shrug and walk off the job, guess what? You have other fabulous options:
1. Combo Feeding
Mix breast milk with formula. Your baby gets the best of both worlds.
2. Donor Milk
Some places offer screened donor breast milk, especially for sick and premature babies. Just make sure you get it from a reputable source where it has been rigorously screened.
3. Full Formula Feeding
Totally safe, completely nourishing, and often life-saving for moms who are drowning in stress and guilt. Your baby will still love you (and likely sleep longer).
You’re Still Supermom
Whether your baby gets one drop of breast milk or a full fridge full of freezer bags with dates written in Sharpie, you are feeding them with love, intention, and probably some tears (yours and theirs).
Because whether your boobs are rockstars, retirees, or just confused interns, you’re still showing up. And that’s what matters.