Let's talk about the topic that sends more moms down a 2am Google spiral than almost anything else: milk supply. Is it enough? Is it too much? Why did it suddenly feel like it disappeared? Why does pumping feel like a betrayal? Take a breath. Let's sort through it together.

First: Is Your Supply Actually Low?

Let’s talk about some things are NOT reliable signs of low supply, no matter how convincing they feel:

Your breasts feel soft or empty. This is normal and it usually means your supply has regulated to your baby's needs. Well done, body.

Your baby is fussy or feeding frequently. Babies do this. Growth spurts, cluster feeding, and the simple desire to be close to you are all normal and not a milk supply report.

You're not pumping much. Pump output is not a direct measure of supply. Your baby is almost always more efficient than your pump if they’re latching and transferring milk efficiently. 

You don't feel a letdown. Some moms never feel it. It doesn't mean it isn't happening.

Some reliable signs that feeding is going well? Good diaper output and steady weight gain. If you want more information on how to tell your baby is getting enough, check out our blog that breaks it down here.

How to Increase Supply (When You Actually Need To)

Milk production is supply and demand, the more milk is removed, the more your body makes. Simple in theory, occasionally maddening in practice.

Effective ways to increase supply:

Feed or pump more frequently. Aim for 8–12 times in 24 hours, including overnight.

Make sure your baby is latching and transferring milk effectively, an inefficient latch is one of the most common hidden culprits behind low supply.

Add a quick pumping session after or between feeds to send your body an extra signal.

Offer both breasts at each feeding and let baby fully finish the first side before switching.

Avoid supplementing unless medically necessary, every bottle given without removing milk from your breasts is a signal to your body to make less.

Take care of yourself too. Rest when you can (we know), eat enough, and drink to thirst. Forcing extra water doesn't boost supply, but being consistently dehydrated or undernourished can affect it.

A note on galactagogues (herbs, supplements, and foods marketed to boost supply): the evidence is mixed at best. Oatmeal, fenugreek, and blessed thistle are commonly used, but none are a substitute for frequent, effective milk removal. If you're considering supplements, check with an IBCLC first.

How to Decrease Supply (Yes, This Is a Thing)

Oversupply doesn't get talked about enough, probably because it seems like a humble brag, but it can cause real discomfort, forceful letdown, and a very gassy, fussy baby who is getting too much too fast. It is a legitimate challenge.

Gentle ways to decrease supply:

Feed on a schedule rather than constantly on demand, gradually spacing out sessions.

Try block feeding. This means using only one breast per feeding (or for a set period of hours) so each breast gets a stronger "full" signal.

Avoid pumping for comfort beyond what's needed to prevent engorgement, extra pumping tells your body to keep making more. Pump until your comfortable, not to “empty” the breasts. 

Decrease gradually rather than abruptly to avoid clogged ducts or mastitis. And if oversupply is significantly impacting feeding, your IBCLC can help you create a plan that's specific to your situation.

When to Reach Out

If you're concerned about your supply, in either direction, an IBCLC can do a weighted feed to see exactly how much milk your baby is transferring and help you troubleshoot from there. No guesswork, just answers.

Find one near you at zipmilk.org, or ilca.org/why-ibclc-falc.

This blog is for educational purposes only. Always consult your healthcare provider or IBCLC for personalized support.