Breastfeeding: A Guide to Optimizing Your Milk Supply

Breast milk is the best source of nutrition for your baby. Every mom’s breastfeeding experience is different, and it’s natural to have concerns about maintaining an adequate milk supply. As lactation consultant at Tallahassee Memorial HealthCare (TMH), we are healthcare professionals who specialize in breastfeeding. We help moms get started breastfeeding and help with any concerns or issues they have as they continue.

As the region’s only Baby-Friendly Hospital, TMH offers the highest level of individualized care for both you and your baby, including expert-level breastfeeding support from multiple international board-certified lactation consultants.

We see many moms who worry that they aren’t producing enough milk for their baby. It’s normal to worry about these things. There are signs that will tell you when your baby is getting enough milk. If you aren’t making enough, we’ve put together this list with several effective strategies you can use to boost and sustain your breast milk production.

First, What Causes Low Milk Supply?

Let’s start with the basics. What causes moms to have trouble keeping up their milk supply? Low milk supply can be caused by various factors. Here are some common reasons why breastfeeding moms may experience a decrease in milk production:

1. Insufficient Stimulation: Adequate milk supply depends on effective and frequent stimulation of the breasts. If a baby has difficulty latching properly or if breastfeeding sessions are infrequent or shortened, it can lead to decreased milk production. Additionally, exclusively pumping without regular, direct breastfeeding may impact milk supply.

2. Supplementation or Bottle Feeding: Introducing formula or offering bottles early on can interfere with the supply-and-demand cycle of breastfeeding. When a baby receives supplemental feedings, they may nurse less frequently, resulting in decreased stimulation of the breasts and reduced milk production.

3. Illness or Medications: Certain illnesses, such as hormonal disorders or conditions can affect your ability to produce milk and contribute to low milk supply. Some medications, including certain birth control methods, decongestants or antihistamines can also affect milk production. Consult with your doctor about any medications you’re taking while breastfeeding.

4. Stress and Fatigue: High levels of stress, anxiety and fatigue can interfere with the letdown reflex and impact milk production. Emotional stressors, lack of sleep and physical exhaustion can all influence breastfeeding.

5. Hormonal Issues: Hormonal imbalances like polycystic ovary syndrome (PCOS), thyroid disorders or insufficient glandular tissue (breast hypoplasia) can affect milk supply. These conditions may require medical attention and support to manage.

6. Previous Breast Surgeries: Some breast surgeries, such as breast reduction or augmentation, can disrupt the milk ducts and impact milk production. However, many women with previous breast surgeries can still breastfeed successfully, albeit with potential challenges.

7. Insufficient Caloric and Fluid Intake: A mother's diet and hydration play a role in milk production. Inadequate calorie intake or dehydration can contribute to low milk supply. It's important for breastfeeding mothers to consume a balanced diet and stay well-hydrated.

8. Hormonal Changes and Menstruation: Hormonal fluctuations during the menstrual cycle, pregnancy, or menopause can temporarily affect milk supply. You may notice a slight decrease in supply during these times, but it typically returns to normal afterward.

It’s crucial to remember that low milk supply is not always within your control, and you can still successfully breastfeed with the right support and strategies.If you’re experiencing concerns about your milk supply, consult with a lactation consultant or healthcare provider for personalized advice and assistance. They can help identify the underlying cause and develop a plan to address it.

At TMH, we have a team of dedicated lactation consultants available on an inpatient and outpatient basis to help all moms with their lactation needs, even those who didn’t deliver at TMH.

How to Tell if You’re Making Enough Milk

It’s not easy to measure your supply when you’re feeding directly from the breast because you can’t see it. So, how can you tell if you’re making enough? Here are some things to pay attention to:

1. Weight Gain: Regular weight gain is a positive indicator that your baby is receiving enough milk. In the first few days after birth, it's common for babies to lose a small amount of weight. However, they should regain their birth weight within the first two weeks and continue to gain weight steadily thereafter.

2. Diaper Output: Your baby’s diaper output is a good way to assess their milk intake. In the first few days, your baby may have a few wet diapers, but as your milk comes in, they should have around six or more wet diapers per day. Additionally, they should pass several bowel movements daily, transitioning from dark, thick, and sticky to yellow, seedy stools.

3. Swallowing Sounds: When your baby is nursing, you can listen for swallowing sounds. These indicate that your baby is actively drawing milk from your breast. You may hear a soft ”ka“ or ”gulp“ sound as they swallow.

4. Satiety and Contentment: After a feeding, a satisfied baby will appear content and relaxed. They may release the breast on their own or fall asleep with a relaxed body. Look for signs of comfort and contentment after nursing sessions.

5. Alertness and Energy Levels: A well-nourished baby will be alert, active and responsive when awake. They should have periods of wakefulness and show interest in their surroundings. However, it’s important to note that newborns have varying levels of wakefulness, and some sleep more than others.

6. Breast Changes: Your breasts can provide clues about your baby’s milk intake. In the early weeks, you may experience breast fullness and a sensation of milk letdown during feedings. As your milk supply becomes established, your breasts may feel softer and less engorged between feedings.

7. Growth and Development: Your pediatric healthcare provider will monitor your baby’s growth and development during routine check-ups. They will assess factors such as length, head circumference, and overall development to ensure your baby is progressing well.

It’s important to remember that breastfed babies may nurse more frequently than formula-fed babies because breast milk is digested more quickly. If you have concerns about your baby’s milk intake, consult with a healthcare professional or a lactation consultant for guidance and support. They can provide reassurance or offer strategies to optimize breastfeeding and ensure your baby is getting enough milk.

How to Increase Your Milk Supply

If you find that you’re not making enough milk, don’t panic, but it’s important to not wait to ask for help. The more quickly you address a breastmilk supply issue, the easier it will be to solve. You can also try these potential solutions to increase your supply:

1. Seek Professional Support: If you’re concerned about your milk supply or encountering challenges, reach out to a lactation consultant or healthcare provider experienced in breastfeeding support. They can provide personalized guidance and address any specific issues you may be facing.

2. Frequent Nursing: The principle of supply and demand applies to breastfeeding. The more your baby nurses, the more milk your body will produce. Aim for at least 8 to 12 breastfeeding sessions per day, including nighttime feedings.

3. Proper Latch and Positioning: Ensure that your baby has a good latch and is positioned correctly during breastfeeding. This helps them effectively stimulate your milk production. Seek guidance from a lactation consultant if you’re experiencing difficulties in achieving a proper latch.

4. Breast Compression: During breastfeeding, use breast compression techniques to encourage milk flow. Gently compress your breast with your hand while your baby is nursing to help them access more milk and stimulate increased production.

5. Pumping: Regularly expressing milk with a breast pump can help stimulate milk production. Try pumping after or between breastfeeding sessions to signal your body to produce more milk. Double electric pumps are efficient and can save time.

6. Power Pumping: Power pumping involves simulating cluster feeding to boost milk supply. Dedicate one hour each day for several days, during which you pump for 20 minutes, rest for 10 minutes, pump for another 10 minutes, and repeat. This signals your body to produce more milk.

7. Stay Hydrated: Drink plenty of fluids, such as water, herbal teas and lactation-supportive beverages. Staying hydrated helps maintain milk production. Aim for at least 8 to 10 glasses of water per day.

8. Balanced Diet: Consume a well-balanced diet rich in nutrient-dense foods. Include foods known to enhance milk production, such as whole grains, green leafy vegetables, lean proteins, nuts and seeds. Certain herbs like fenugreek and fennel are believed to promote lactation and can be incorporated into your diet.

9. Skin-to-Skin Contact: Spend time practicing skin-to-skin contact with your baby, as it promotes the release of hormones that stimulate milk production. Enjoy this bonding time and let your baby nurse or rest on your chest.

10. Minimize Stress: Stress can negatively impact milk supply. Try to reduce stress levels through relaxation techniques, such as deep breathing exercises, meditation, gentle exercise and getting adequate rest. Seek support from loved ones or join a breastfeeding support group for guidance and encouragement.

11. Avoid Pacifiers and Bottles: In the early stages of breastfeeding, it’s important to establish a good nursing routine. Minimize the use of pacifiers and bottles until breastfeeding is well-established. This ensures your baby is effectively stimulating your milk supply.

Remember, each breastfeeding journey is unique, and it may take time for your milk supply to increase. Be patient and trust your body’s ability to adapt and produce the milk your baby needs.

Expecting moms looking to learn the basics of breastfeeding can attend our Prenatal Breastfeeding class held once a month on Wednesday evenings from 6:30 - 8:30 pm. This class costs $30 per couple and is covered by Capital Health Plan for members.

If you would like to request an appointment with our TMH Lactation Consultants, you can call us at 850-431-0468 Monday through Friday from 9 am to 3 pm. 

Lactation consultants are also on hand during our weekly Breastfeeding Support Group held Wednesdays from 10:30 am to 12 pm in the Family Care Unit inside the Alexander D. Brickler, MD Women’s Pavilion.