Low Milk Supply? Here’s What Actually Works

breastfeeding Aug 12, 2025

Are you worried about making enough milk for your baby? Maybe you’re heading back to work and want to build a freezer stash, but nothing seems to stick. Many moms find themselves trying one tip after another only to see their milk supply dip again.

Here’s the truth: low milk supply is a symptom, not the real problem.

The #1 Mistake Moms Make

Most moms try random tips like teas, cookies, or drinking more water without addressing the root cause of their low supply. This is like treating a sore throat with a wrist brace. It won’t work because it’s not the real issue.

Here are common root causes of low milk supply:

Incorrect flange size when pumping
Baby’s shallow latch or tongue-tie affecting milk transfer
Skipping meals or eating too few calories
Not replacing pump parts often enough
Underlying nutrient deficiencies like iron, B12, or vitamin D

Trying to fix your supply without knowing the root cause can not only fail, it can make the problem worse.

What Actually Boosts Milk Supply

Fuel Your Body Consistently
Your body needs calories, protein, fat, and fiber to produce milk. Eat balanced meals with snacks throughout the day, especially if you’re feeding 8–10 times daily.
Check Your Pumping Setup
- Measure your flange size. Most moms unknowingly use one that’s too big.
- Replace pump parts regularly, especially if you pump often.
Feed or Pump Frequently
Skipping feeds or pumps signals your body to make less milk. Whenever your baby eats, try to latch or pump to protect your supply.
Address Any Pain
Pain is a red flag. Check for latch issues, inverted nipples, tongue-tie, or even thrush. Resolving pain early supports your milk flow.
Restore Key Nutrients
Low iron, vitamin D, B12, and omega-3s can affect milk production. Work with your provider to identify and correct deficiencies.

You’re Not Broken

A dip in milk supply doesn’t mean you have to stop breastfeeding. Even a few ounces a day provide amazing benefits for your baby. The key is identifying your unique root cause and supporting your body the right way.

Take the Next Step

If you want step-by-step guidance to boost your supply and feel energized again, join the Postpartum Shift for support and proven strategies.

Did you find it helpful, Mama? Please share it with other Mamas!

JOIN MY FREE WORKSHOP!

Find Your Healthiest Weight & Feel Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods

Save your seat here!

Hey there, I'm Brooke...

After my son was born prematurely with Down syndrome and needed open-heart surgery, I felt completely overwhelmed. Juggling doctor’s appointments, therapy, pumping full time, and adjusting to motherhood left me drained. I felt guilty for wanting a break and neglected my own needs, making it feel impossible to care for myself and him.

That breakdown became my breakthrough. I realized that taking care of myself wasn’t selfish—it was essential for my family. By healing my hormones and metabolism through nutrition, I gained energy, stabilized my mood, and reached my healthiest weight while producing more than enough milk (even donating hundreds of oz to babies in need).

I felt confident in my body again—wearing swimsuits, enjoying vacations, and not worrying about my milk supply. Seeing so many moms struggle with the same issues, I created The Postpartum Shift. With over 10+ years as a Registered Dietitian & Certified Lactation Counselor, I’ve helped thousands of moms get results and feel like themselves again.

WORK WITH ME