10 Natural Ways to Boost Your Milk Supply (That Actually Work)
If your milk supply has dipped, you’re not alone.
It’s one of the most common breastfeeding concerns and it can happen for many reasons. Stress, skipped feeds, dehydration, illness, returning to work, or simply the natural ebb and flow of your body.
The good news is that most supply dips are temporary. With gentle, consistent support, many mums see improvement within days.
Here are ten natural, realistic ways to support and boost milk supply without panic or pressure.
1. Eat Oats Regularly
Oats are one of the most well-known galactagogues. They’re rich in iron, fibre, and slow-release carbohydrates that help stabilise energy and support hormonal balance.
Easy ways to include oats:
overnight oats with fruit
warm porridge with nut butter
oat-based snacks you can eat one-handed
Consistency matters more than quantity.
2. Include Brewer’s Yeast
Brewer’s yeast is high in B vitamins, protein, and iron, all of which support energy and milk production.
Many mums notice a change within a few days when it’s consumed regularly.
You can:
add it to smoothies
sprinkle it over savoury snacks
choose foods where it’s already baked in
3. Add Flaxseed for Healthy Fats
Flaxseed provides omega-3 fatty acids that support hormone regulation and breast health. It’s also a great source of fibre.
Use ground flaxseed where possible and add it to yoghurt, smoothies, or snacks for easier absorption.
4. Stay Hydrated
Milk production relies on adequate fluid intake. Even mild dehydration can impact output.
What helps:
sipping water throughout the day
keeping a bottle nearby during feeds or pumping
adding electrolytes if you feel run down
You don’t need to overdo it. Just stay consistent.
5. Spend Time Skin-to-Skin
Skin-to-skin contact increases prolactin and oxytocin, the hormones responsible for milk production and let-down.
This works beautifully for newborns but is still beneficial with older babies and toddlers. It also helps regulate your nervous system, which indirectly supports supply.
6. Feed or Pump More Frequently
Milk production follows supply and demand. The more often milk is removed, the clearer the signal to your body.
If pumping:
keep sessions consistent
avoid skipping where possible
consider short-term strategies like power pumping
Frequency matters more than duration.
7. Reduce Stress Where You Can
Stress raises cortisol, which can interfere with milk production and let-down.
You don’t need to eliminate stress. Even small reductions help.
That might look like:
a short walk
deep breathing
swapping one task for rest
accepting help
Lowering stress supports your body’s ability to respond.
8. Eat Enough Calories and Protein
Breastfeeding burns significant energy. If intake is too low, your body may prioritise survival over milk production.
Aim for regular meals and snacks that include:
carbohydrates
protein
healthy fats
Nourishment is foundational, not optional.
9. Rest in Short Bursts
Hormonal regulation and recovery happen during rest. Even brief pauses help.
If naps aren’t realistic:
lie down and close your eyes
reduce stimulation
give your body stillness
Rest doesn’t need to be perfect to be effective.
10. Include Other Galactagogue Foods
Alongside oats, flaxseed, and brewer’s yeast, some mums find benefit from:
barley
fennel
chickpeas
Not every galactagogue works for everyone. Gentle experimentation is key.
Bringing It All Together
Boosting milk supply naturally is about consistency, not extremes.
Small habits done regularly are more effective than trying everything at once. Support your body with nourishment, hydration, rest, and frequent milk removal, and allow time for your supply to respond.
If you’re in a dip right now, you’re not failing. You’re responding to a demanding season.
Gentle Support, If You Want It
Many mums choose simple support routines that combine nourishment and convenience, especially during busy or exhausting phases.
Having easy access to foods that include oats, flaxseed, and brewer’s yeast can help take one decision off your plate when everything feels like a lot.
Support should feel steady, not stressful.