Natural Ways to Boost Your Milk Supply

Whether you're pregnant and preparing ahead or already breastfeeding, your milk supply is probably top of mind. For some mothers, milk flows easily; for others, it can be low, delayed, or inconsistent. Wondering if your baby is getting enough breast milk can range from a quiet worry to a constant source of stress. Most moms experience this at some point.

Below are several natural, effective ways to support and increase your milk supply—using a holistic approach rooted in nourishment, support, and body awareness.

1. Work with a Lactation Consultant

One of the best ways to set yourself up for breastfeeding success is to meet with a lactation consultant—either in the last few weeks of pregnancy or shortly after delivery. They can help ensure your baby is latching correctly, check for tongue or lip ties, guide positioning, and assess your milk supply (some will even weigh your baby before and after a feed).

Lactation consultants are also trained to help with common issues like breast engorgement, clogged ducts, mastitis (I had it three times!), and low supply. Many hospitals have them on staff, and your pediatrician can usually refer you. You can also find board-certified lactation consultants through IBLCE or La Leche League. This is often covered by health insurance—even if your consultant is out-of-network, ask for a superbill to try and get reimbursed.

2. Stay Hydrated with Electrolytes

Hydration is one of the most overlooked factors in breast milk production. When you're nursing, your fluid needs increase significantly. In addition to drinking plenty of water, make sure you're getting electrolytes, which help regulate fluid balance and support lactation.

Great natural sources of electrolytes include:

• Coconut water

• Bone broth or miso broth

• Electrolyte drinks like LMNT or Nuun

• Pedialyte or diluted sports drinks

Or, make your own at home:

Homemade Electrolyte Drink (WHO Basic Recipe)

• 1 liter (about 4 cups) of clean water

• ½ teaspoon of salt

• 6 teaspoons of sugar (about 2 tablespoons)

Mix well until dissolved. Sip throughout the day and discard any leftovers after 24 hours.

3. Eat Nutrient-Dense, Iron-Rich Foods

Your body needs energy and micronutrients to produce milk. Iron and B vitamins are especially important for maintaining milk supply and postpartum energy. Prioritize:

• Grass-fed beef or bison

• Liver or organ meats

• Pasture-raised eggs

• Dark leafy greens

• Legumes, lentils, and fortified cereals (for plant-based support)

A high-quality prenatal or postnatal supplement can also help cover nutritional gaps.
Want to explore Traditional Chinese Medicine foods that support lactation? Click here for a full guide on milk-boosting foods and recipes from a TCM perspective →

4. Try Acupuncture and Breast Massage

Acupuncture can be incredibly effective for postpartum support, especially when milk supply is low or delayed. It improves circulation, regulates postpartum hormones, reduces stress, and can stimulate milk flow via targeted meridians.

Breast massage—especially during or after feeding—can help relieve engorgement, prevent clogged ducts, and gently stimulate milk production. A warm compress before feeding can also enhance flow. Your acupuncturist or lactation consultant can often guide you on how to do this effectively.

Final Thoughts: Support Is Everything

There are so many factors that influence milk supply—some physical, some emotional, some hormonal. Give yourself permission to ask for help, receive support, and take care of your body as you nourish your baby.

If you’re feeling unsure about what’s normal, or just need a little guidance, start with hydration, nutrient-rich foods, and expert lactation support. These gentle, natural strategies can go a long way toward easing worry and supporting your body’s incredible ability to nourish.