8 Ways to Increase Your Breast Milk Supply

Whether you are breastfeeding or bottle-feeding, you may have heard that your breast milk supply can

dry up if you aren’t producing enough milk, leading to unhappy and hungry babies. Luckily, there are

several techniques that can help you boost your breast milk supply and keep your baby happy.

Here are 8 ways to increase your breast milk supply.

1) Eat foods rich in iron

Iron is a key component of hemoglobin, which transports oxygen throughout your body. If you’re not

getting enough iron in your diet, your body will take what it needs from your blood—which means

less oxygen will be available for other organs, including those in charge of breast milk production.

Iron-rich foods include beef and other red meats; soybeans; spinach; beans; prunes; raisins; and dried

apricots. 

2) Get enough sleep

While it’s tempting to stay up late working or relaxing with friends, getting a solid eight hours of

sleep every night is crucial for boosting your milk supply. A full night’s rest will help your body

manufacture more prolactin—the hormone that helps you produce breast milk. While you sleep,

also make sure that your baby is latched on properly, and be sure he or she doesn’t have a condition

that makes it difficult for him or her to feed well.