How to Maintain a Healthy Milk Supply

  1. In honor of World Breastfeeding Week I want to share five ways you can maintain, and even increase, a healthy milk supply. 

Breastfeeding is one of the most fulfilling, and sometimes draining, roles you will ever have to do as a mom. Having an adequate breast milk supply is key to ensure that your baby gets the essential nutrients for healthy development and immunity. 

During the beginning of my postpartum, I struggled with producing enough milk for my daughter. I was pumping about 2oz each session. I literally was only pumping and breastfeeding enough for each feeding during those first few weeks. I started to get so concerned that if my milk supply stayed at that level, I would not have enough to feed my growing baby. 

I researched diligently trying to find ways to maintain and increase my supply. I tried everything everyone recommended. So, to make your life easier, mothers and soon-to-be mothers, I will post what worked BEST for me to produce the “liquid gold” for my baby girl. 

5 Ways to Produce a Healthy Milk Supply. 


    1. You want to always respond to your baby’s hunger cues. Some cues to look for are: opening of the mouth, rooting, increasing physical movement, and sucking fingers, to name a few. You want your baby to feed as long as they want (hello cluster feeding). After your baby is done feeding I would highly recommend pumping right after feeding your little one. Don’t worry if milk is not coming out. Pumping right after gives signals to your body that it needs produce more milk. Trust me, the milk will come. You will need be consistent with pumping, though. I would say pump right after every other feeding. Note of caution: be prepared for an increase in milk supply and you may become engorged. 
    2. Always drink plenty of water. Increasing your water intake while breastfeeding hydrates your body and keeps you fresh. This will ensure a healthy milk supply to your beautiful baby. I advise having a water bottle near you and drink every time you nurse or pump.
    3. Multivitamins and Prenatal DHA are wonderful supplements to take. The multivitamin  I used is plant based, and the Prenatal DHA is high qualiity fish oil.

      Not only will it help lactation but it supports healthy brain development in babies. I took both of these supplements during and after my pregnancy. Investing in these quality supplements, which you and your baby will benefit from, is totally worth it. 
    4. Mother’s Milk Tea has been known to help support breast milk production for nursing mothers for years. Those popular ingredients that support lactation are: fennel, anise, coriander, fenugreek and thistle. 

  1. 5. Mrs.Pastel Chocolate Fenugreek Bars was literally my life savior. I saved this one for last because it was my most favorite product that helped me maintain, and tremendously increase, my milk supply! Fenugreek is the most recommended and known herb for lactation. I would eat one half of the bar in the morning and the other half in the evening. This, by far, really did save me from resorting to giving my daughter formula. 

If you do these five things I can strongly guarantee you will be able to maintain a healthy supply for your sweet pea. If you have any questions, comments, or concerns, feel free to comment below. 

Mommies, have you tried other things that helped your milk supply? I would love to hear them! 

*Note added* Some mothers have had negative side affects using fenugreek for milk supply, so please use caution. 

Peace, Love, and Blessings 

Crystal Joy



*Disclaimer I am not a licensed lactation specialist. I share only what worked best for me and my baby. Some of these products are affiliate links where I’ll earn a small commission, if you make a purchase, at no additional cost to you.

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