When my milk supply feels lower than usual, I try to focus on the basics before changing everything at once. Milk production is largely based on supply and demand, so consistently and effectively removing milk is usually the most important place to start.
Stay Hydrated
Breastfeeding makes me incredibly thirsty, so I keep a large water bottle nearby throughout the day. I try to drink regularly and include electrolytes when I feel like plain water isn’t cutting it.
You don’t need to force excessive amounts of water—drinking to thirst and keeping your urine a pale yellow is a good, simple goal. I also try to limit drinks that leave me feeling more dehydrated.
I swear by using an oatmilk whenever I can, but especially in my protein shakes or lattes.
My go to water bottle will always be a Hydrojug, and right now they have some of the cutest colors!
Use the Right Pump—and Pump Often
A good pump can make a major difference, but it also needs to fit correctly. Using the proper flange size, replacing worn pump parts and choosing comfortable suction can help the breasts empty more effectively.
If I were actively trying to increase my supply, I would nurse or pump more frequently rather than simply making each pumping session longer. I might also add one power-pumping session each day for several days. The goal is to give my body the message that more milk is needed.
If pumping is painful or I’m consistently unable to empty well, I would reach out to an IBCLC for help with fit and technique.
I’ve loved using a good handsfree pump, and out of all the pumps I’ve ever tried, this one is my favorite!
If you’re looking for a great wall pump, I’ve really loved this one.
Try Brewer’s Yeast or a Lactation Gummy
Brewer’s yeast is a popular ingredient in lactation snacks. It also adds protein and B vitamins, although its ability to increase milk supply hasn’t been firmly proven. I like adding a small amount to oatmeal or homemade protein bites because the chocolate and peanut butter help balance its stronger flavor. My favorite brewer’s yeast can be found here!
I also prefer a lactation-support gummy because it tastes good and is much easier for me to remember than another capsule. Supplements aren’t a replacement for frequent milk removal, and results can vary from person to person. Always check the ingredients and ask your healthcare provider before beginning a breastfeeding supplement, especially if it contains a herbal blend. I’ve been loving this Flower Child brand!
Eat Enough Balanced Meals and Snacks
Breastfeeding requires a lot of energy. When I accidentally skip meals or rely only on quick, sugary snacks, I notice that I don’t feel my best.
I try to build meals and snacks around:
- Protein
- Whole grains or another filling carbohydrate
- Healthy fats
- Fruits and vegetables
It doesn’t need to be a perfect diet. A turkey sandwich with fruit, eggs and toast, Greek yogurt with granola or a smoothie with protein can all be realistic options during a busy day with kids.
Try my favorite Chocolate Peanut Butter Protein Oat Balls
These are easy to make ahead and keep in the refrigerator for a quick breastfeeding snack.
Ingredients
- 1½ cups old-fashioned oats
- ½ cup creamy peanut butter
- ⅓ cup honey or maple syrup
- 1 scoop chocolate protein powder of choice
- ⅓ cup mini chocolate chips
- 1–2 tablespoons brewer’s yeast, optional
- 1 tablespoon ground flaxseed, optional
- 1 teaspoon vanilla extract
- Pinch of salt
- 2–4 tablespoons milk, as needed
Instructions
- Add the oats, protein powder, chocolate chips, brewer’s yeast, flaxseed and salt to a bowl.
- Stir in the peanut butter, honey and vanilla.
- Add milk one tablespoon at a time until the mixture holds together.
- Chill the mixture for about 20 minutes.
- Roll it into approximately 16 small balls.
- Store them in an airtight container in the refrigerator for up to one week.
Depending on the products used, each ball will generally contain around 4–6 grams of protein.
One Last Reminder
A lower pumping amount doesn’t always mean your overall milk supply has suddenly disappeared. Pump output can change because of timing, pump-part wear, flange fit, stress, illness, hormonal changes or how recently your baby nursed.
These are the steps I would personally focus on first: staying hydrated, eating enough, using a properly fitted pump and removing milk consistently. If supply remains low or your baby has fewer wet diapers or concerns with weight gain, contact your pediatrician or a lactation professional for individualized guidance.
This post shares personal experience and general information and is not medical advice. This post may contain affiliate links, which means I may earn a small commission at no additional cost to you.
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