How to Increase Breast Milk Supply Naturally: A Guide for Australian Mums
Why Breast Milk Supply Changes — And When to Seek Help
Many Australian mums experience dips in breast milk supply at some point during their breastfeeding journey. The reassuring news? In most cases, supply can be improved with the right strategies. Breastfeeding works on a simple supply-and-demand principle: the more milk your baby removes, the more your body produces.
Before assuming you have a low supply, it’s worth checking for genuine signs. According to the Raising Children Network, genuine signs of low supply include fewer than 6 wet nappies per day after day 5, consistently poor weight gain, and a baby who remains unsettled and hungry after every feed. Many mums worry unnecessarily — a baby who feeds frequently, or breasts that feel softer than they used to, are not reliable indicators on their own.
If you are concerned, contact the Australian Breastfeeding Association helpline on 1800 686 268 or speak with your maternal and child health nurse.
1. Feed More Frequently — The Most Effective Strategy
The single most effective, evidence-based way to increase breast milk supply is to breastfeed more often. The ABA recommends offering your baby the breast at least 8 times in 24 hours, including night feeds. Prolactin — the hormone responsible for milk production — peaks during the night, so overnight feeds are particularly valuable for building supply.
Try offering both breasts at each feed. After your baby finishes on the first side, wind them briefly and offer the second. Breast compressions during feeding can also help your baby remove more milk, which further stimulates production.
2. Try Power Pumping to Signal Higher Demand
Power pumping mimics cluster feeding and is one of the most popular techniques Australian mums use to increase milk production. It works by signalling to your body that more milk is needed. Here’s how to do it:
- Pump for 20 minutes
- Rest for 10 minutes
- Pump for 10 minutes
- Rest for 10 minutes
- Pump for 10 minutes
Do this once daily for 3–7 days, in addition to your regular feeds. Many mums notice a meaningful increase in supply within a week. When you’re expressing regularly, safe storage and gentle warming are essential, our Cherub Baby portable bottle warmers warm breast milk gently using water bath technology, protecting every nutrient in your expressed milk.
3. Prioritise Skin-to-Skin Contact
Skin-to-skin contact — also known as kangaroo care — triggers the release of oxytocin and prolactin, the two hormones most important for milk production and let-down. Try holding your baby against your bare chest for at least 20 minutes before or during feeds, particularly in the early weeks. Even with older babies, a skin-to-skin cuddle before a feed can help your milk flow more freely, especially if you’re feeling stressed or rushed.
4. Check and Correct Your Baby’s Latch
A shallow or incorrect latch is one of the most common — and most overlooked — causes of low supply. If your baby isn’t latching deeply, they can’t effectively drain the breast, which tells your body to produce less milk. Signs of a poor latch include nipple pain, a clicking sound during feeding, milk dribbling from the sides of your baby’s mouth, or a baby who seems frustrated and pulls off the breast frequently.
A consultation with an International Board Certified Lactation Consultant (IBCLC) can make a world of difference. The ABA can help you find one near you at breastfeeding.asn.au.
5. Eat Well, Stay Hydrated, and Rest
Your body needs enough energy and fluid to produce milk. While you don’t need a special diet, cutting kilojoules too aggressively while breastfeeding can affect supply. Aim to eat regular, nourishing meals — the NHMRC Australian Dietary Guidelines recommend breastfeeding women eat extra serves of protein, calcium-rich foods, and iron-rich foods during this time.
Hydration matters too. Breastfeeding can make you feel notably thirsty — keep a large water bottle within reach and aim to drink a glass every time you nurse. Signs of dehydration include dark urine, headaches, and fatigue beyond what you’d expect from broken sleep.
Some mums find that foods traditionally called galactagogues — oats, fenugreek, brewer’s yeast, and flaxseed — help with supply. While the scientific evidence is mixed, oat-based meals like warm porridge are a safe, gentle option worth trying. Always speak with your GP before starting any herbal supplements.
6. Manage Stress — It Directly Affects Let-Down
Stress and anxiety can temporarily inhibit the oxytocin-driven let-down reflex, making it feel like you have less milk even when your supply is fine. Simple strategies to support let-down include: looking at a photo or video of your baby while pumping, using a warm compress on your breasts before feeding, and feeding in a calm and comfortable spot.
If broken nights are affecting your ability to rest, our article on why babies become unsettled at night may help you understand what’s happening and how to manage it more confidently.
7. Review Medications and Contraception
Some medications can reduce milk supply, including combined oral contraceptive pills (those containing oestrogen), some antihistamines, decongestants, and certain blood pressure medications. Always tell your GP you are breastfeeding before starting any new medication, and ask specifically about the effect on milk supply. Progesterone-only contraception is generally considered safer for breastfeeding mums — your GP can advise on the best option for you.
Storing and Warming Your Expressed Milk Safely
If you’re power pumping or expressing to build a supply, safe storage is essential. Always label your containers with the date and time of expression, and follow the recommended guidelines carefully. Our full guide to breast milk storage in Australia covers exactly how long milk lasts in the fridge, freezer, and at room temperature.
When warming stored milk, never use a microwave — it creates dangerous hot spots and destroys immune-boosting antibodies. Use warm water or a dedicated bottle warmer for safe, even results.
Make Expressing Easier with Cherub Baby
Whether you’re building a freezer stash or managing supply day to day, Cherub Baby’s breastfeeding range is trusted by Australian mums. Explore our award-winning feeding and breastfeeding gift packs — perfect for new mums who need everything in one place.
Shop Gift Packs →
When to Seek Professional Help
If you’ve tried the strategies above consistently for 1–2 weeks and remain concerned, please reach out for professional support. You are not alone in this. Contact:
- Australian Breastfeeding Association (ABA) — 1800 686 268 (available 24/7)
- Raising Children Network — raisingchildren.net.au
- Your maternal and child health nurse
- A registered International Board Certified Lactation Consultant (IBCLC)
Frequently Asked Questions
How do I know if my breast milk supply is actually low?
The most reliable signs are fewer than 6 wet nappies per day after day 5, consistently poor weight gain tracked by your child health nurse, and a baby who remains unsatisfied after every single feed. Feeling less full, a change in let-down sensation, or a baby who feeds frequently are not reliable indicators of low supply on their own. If in doubt, speak with a lactation consultant or your maternal and child health nurse before making changes.
How quickly can breast milk supply increase?
Many mums notice an increase within 3–7 days of implementing consistent strategies such as more frequent feeding or power pumping. It can take up to two weeks to see sustained improvement. Be consistent, stay patient, and contact the ABA on 1800 686 268 if you’re not seeing progress after a week of trying.
Does drinking more water really increase breast milk supply?
Staying well hydrated is important for milk production, but drinking more than you need won’t dramatically increase supply. The goal is simply to avoid dehydration. Drink to thirst and keep water nearby during every feed. Signs of dehydration include dark urine, headaches, and fatigue beyond what you’d expect from broken sleep.
Can stress really affect my milk supply?
Stress can temporarily inhibit your let-down reflex, making it feel like you have less milk — but this is usually a short-term effect rather than a true reduction in supply. Relaxation techniques, skin-to-skin contact, and feeding in a calm environment can all help. If you’re experiencing prolonged stress or postnatal anxiety, please speak with your GP — both are common and very treatable with the right support.
Are there foods that help increase breast milk supply in Australia?
Some foods known as galactagogues are traditionally associated with boosting supply, including oats, fenugreek, brewer’s yeast, and flaxseed. While the scientific evidence remains mixed, warm oat porridge is a safe, nourishing option worth trying. Always speak with your GP or lactation consultant before taking herbal supplements like fenugreek, as high doses can cause side effects in some women.
Does pumping help increase breast milk supply?
Yes — expressing between feeds signals to your body that more milk is needed, which can help build supply over time. Power pumping is particularly effective for this. Use a well-fitted pump flange and a pump with appropriate suction levels — the right equipment makes a significant difference to how efficiently milk is removed. If unsure, an IBCLC can assess your setup.
