Understanding your milk supply: what affects it and how to build it

Co-authored by Mila and Deja Ramos

Milk supply works on a demand-and-supply system. The more consistently milk is removed from your breasts, the more your body is signaled to make. Worrying about supply is one of the most common reasons people stop breastfeeding earlier than they planned to, so here’s what actually drives supply and what’s worth trying if you’re concerned.

How supply works

• Your body ramps up milk production in response to how often and how completely milk is removed, whether by baby or a pump.

• Going long stretches without feeding or pumping, or not fully draining the breast, is one of the most common reasons supply drops over time.

What can affect supply

• Frequency and effectiveness of feeds or pumping sessions

• Latch quality (an inefficient latch removes less milk, which can signal your body to make less over time)

• Some medications, certain medical conditions, and, for some people, breast surgery history

• Stress, illness, and dehydration can all play a role, though they’re usually temporary factors rather than the root cause

Ways to support supply

• Feed or pump often and fully. More frequent, complete removal of milk is the most consistent way to support supply - more so than any specific food or supplement.

• Check the latch. An IBCLC or lactation counselor can assess whether baby is transferring milk efficiently.

• Some providers may discuss galactogogues (medications or supplements intended to boost supply) in specific situations, but the evidence for most of them is limited, and they’re generally considered after feeding frequency and latch have already been addressed - this is a conversation to have with your provider, not a first step to try alone.

When to get help

If you’re worried about low supply, that’s worth raising with an IBCLC or lactation counselor rather than guessing. They can assess whether it’s a true supply issue or a latch/transfer issue, which are managed differently. If a medical cause seems possible (like a thyroid issue or a medication side effect), they can help you figure out whether it’s worth a conversation with your provider too.

Sourced from: Academy of Breastfeeding Medicine (Clinical Protocol #9: Use of Galactogogues).