If you’re a breastfeeding parent, you may relate to the frustration I felt when my freezer stash spoiled due to high lipase. Some babies tolerate high-lipase milk without issue, but my son Hayes refused it. I had spent a lot of time building that backup supply and felt disappointed to lose it, especially since I’d hoped it would help when we needed a reserve or when we eventually start to wean.
At the same time, I noticed my milk supply drop dramatically. Stress likely played a role, and I became determined to rebuild my supply and get a few frozen bags back into the freezer as a “just in case.” After researching practical, evidence-informed strategies, I narrowed things down to a few consistent habits that helped me recover my supply. Below is a concise summary of what worked for me.
My Top 5 Tips To Increase Milk Supply
Hydrate. Drink plenty of fluids throughout the day. Water is essential, but electrolytes and coconut water can be helpful when you need extra fluid and minerals. Staying well-hydrated supports overall health and can help sustain milk production.
Nutrient-dense meals and snacks. Prioritize whole foods at each meal. Include a variety of fruits and vegetables, multiple protein sources, and complex carbohydrates. These choices provide the vitamins, minerals, and steady energy your body needs to produce milk consistently.
Eat more calories when needed. Producing breast milk requires extra energy, so don’t be afraid to increase your calorie intake while nursing. I focused on a diet with ample protein and healthy fats—grass-fed and organic where possible, wild-caught fish, extra-virgin olive oil, avocados, nuts, and other nutrient-rich whole foods. Prioritizing calorie-dense, nutritious foods helped me replenish energy and support milk production.
Consider targeted supplements. Supplements can be useful when chosen for your individual needs, especially if your diet or recovery from childbirth leaves gaps. I’ve written about the supplements I used before and during pregnancy, and after trying reader-recommended products I noticed a positive effect on my supply. While not all supplements have robust clinical trials, some people find herbal or lactation-specific formulas helpful when combined with good nutrition, hydration, and frequent emptying of the breasts.
Empty your breasts frequently and completely. This is one of the most important elements for maintaining and increasing milk supply. Frequent, thorough emptying—whether by nursing or pumping—signals your body to produce more milk. When milk accumulates, it raises levels of the feedback inhibitor of lactation (FIL), a protein that tells the body to slow production. Draining the breast regularly, ideally every 2–3 hours, reduces FIL buildup and stimulates prolactin-driven milk synthesis. Consistent, complete emptying is a powerful, research-supported way to increase supply.
Putting these habits together—staying hydrated, eating nourishing and calorie-appropriate meals, considering supplements thoughtfully, and emptying breasts regularly—helped me restore my milk supply to previous levels. Every person and situation is different, so it’s important to tailor these strategies to your needs and consult a lactation consultant or healthcare provider if you’re concerned about supply. I hope these tips are helpful if you’re trying to boost your milk supply. Wishing you patience and success on your breastfeeding journey. xx