Breastfeeding Awareness Month: Building Your Milk Supply
August is National Breastfeeding Awareness Month, and at Cary OB/GYN, we believe every mother deserves the support she needs to meet her breastfeeding goals: whatever those goals look like for her. One of the most common concerns new moms share with us is worry about milk supply: whether they're making enough, whether their baby is getting what they need, and what to do if something doesn't feel right. These are valid, important questions, and the answers are often more reassuring than you might expect.
The good news is that the vast majority of women are physiologically capable of producing sufficient milk for their babies. Challenges with supply are almost always addressable when they're caught early and approached with the right support. Here's what you need to know.
How Milk Supply Works
Breast milk production operates on a fundamental supply-and-demand principle. The more frequently and effectively milk is removed from the breast — whether by your baby nursing or by a pump — the more your body receives the hormonal signal to produce more. Every time milk is removed, prolactin levels rise and trigger another round of milk production. When removal is infrequent or incomplete, the body interprets that as a signal to slow down.
This is why the earliest days and weeks after delivery are so critical. In the first 24 to 48 hours, your body produces colostrum — a thick, golden fluid packed with antibodies, protein, and growth factors that is perfectly calibrated for your newborn's tiny stomach and immature immune system. As you continue to nurse or pump in those first few days, your milk volume increases and matures into the fuller, more watery milk your baby will drink throughout infancy.
Establishing a strong supply in the first two to four weeks sets the foundation for your entire breastfeeding journey. The more consistently you nurse or pump during this window, the more effectively your body will regulate production going forward.
Nurse Frequently and on Demand
In the early weeks, aiming for 8 to 12 feeding sessions per 24 hours is both normal and necessary. Newborns have small stomachs and digest breast milk quickly — they genuinely need to eat that often, and each feeding session sends the supply signal your body needs to keep production going.
Watch your baby for feeding cues rather than the clock: rooting, sucking on hands, turning their head side to side, and fussing are all early hunger signals. Waiting until your baby is crying to offer the breast means hunger has already escalated, which can make latching more difficult. Feeding on demand — whenever your baby shows interest — naturally spaces sessions in a way that supports both their nutritional needs and your supply.
Skipping feeds or going longer than 3 to 4 hours between sessions in the early weeks can send the wrong signal to your body. If you need to be away from your baby, pumping at the same intervals you'd otherwise be nursing helps maintain that signal.
Prioritize a Deep, Effective Latch
Latch quality is one of the most important — and most underestimated — factors in milk supply. A shallow latch means your baby isn't effectively drawing milk from the breast, which means less milk is removed, which means your body produces less over time. It's a cycle that can quietly erode supply without obvious warning signs.
A well-latched baby will have a wide-open mouth with the lower lip flanged outward, taking in a large portion of the areola — not just the nipple. You should hear rhythmic swallowing, especially after your milk lets down. If nursing consistently feels like sharp, toe-curling pain beyond the first few seconds of a feeding, that's a sign something needs to be adjusted. Don't try to push through pain — reach out to our office or ask for a referral to a lactation consultant. You can learn more about our pregnancy and prenatal care services, including postpartum support, on our website.
"I loved my provider! She was personable, thorough, and made me feel so comfortable and reassured during a really hectic time (expecting twins). "
— Cary OB/GYN Patient Testimonial
Pump Strategically When Separated From Your Baby
If you're returning to work, spending time away from your baby, or simply trying to build a freezer stash, pumping becomes an important part of maintaining supply. The key is consistency: pump as often as you would otherwise be nursing, and try not to go more than a few hours without either nursing or pumping during the early months.
A double electric pump is the most efficient option for regular use. Power pumping — a technique that mimics cluster feeding by cycling shorter pump sessions with rest periods — can be helpful if you're trying to increase supply. A typical power pumping schedule involves 20 minutes of pumping, 10 minutes of rest, and 10 minutes of pumping, repeated over about an hour.
If you're returning to work, federal law requires employers to provide reasonable break time and a private, non-bathroom space for pumping for nursing mothers. Knowing your rights and making a plan before your return date can significantly reduce stress around the transition.
Nutrition, Hydration, and Rest
Breast milk is composed largely of water, which means staying well-hydrated is essential to production. Many breastfeeding mothers find it helpful to keep a large water bottle nearby at all times and to drink a glass of water every time they sit down to nurse. Thirst is a reasonable guide, but the demands of nursing — especially combined with postpartum recovery and sleep disruption — mean it's easy to fall behind on fluids.
Caloric needs also increase during lactation: breastfeeding burns roughly 300 to 500 additional calories per day. While this isn't a green light to eat whatever you want, it does mean that overly restricting food intake while nursing can negatively affect both supply and your own energy levels. Focus on a balanced diet with adequate protein, healthy fats, and complex carbohydrates. Foods like oats, fennel, and fenugreek are traditionally associated with increased supply, though clinical evidence is mixed — they certainly don't hurt, and many mothers find them helpful.
Rest is harder to come by with a newborn, but chronic sleep deprivation and high stress can suppress prolactin levels and affect milk production. Lean on your support system, accept help when it's offered, and prioritize sleep over housework whenever you can.
What About Galactagogues?
Galactagogues are substances believed to support or increase milk production. They include herbal supplements like fenugreek, blessed thistle, and moringa, as well as prescription medications like domperidone or metoclopramide in cases where there's a true medical need. Lactation cookies and teas often combine several of these ingredients.
If you're considering any supplement or medication to support supply, talk with your provider first. Some herbal supplements can interact with medications or have side effects, and it's important to rule out underlying reasons for low supply — such as insufficient glandular tissue, thyroid issues, or retained placental tissue — before turning to supplements as a solution.
Signs Your Baby Is Getting Enough
Many mothers worry about supply without a clear sense of what's normal. Here are reassuring signs that your baby is getting enough milk: at least 6 wet diapers per day after day four or five, at least two to three dirty diapers per day in the first few weeks, steady weight gain after the initial newborn weight loss (most babies lose 5 to 10 percent of their birth weight in the first few days and regain it by 10 to 14 days), and a baby who seems satisfied after feeding and has periods of alert, contented wakefulness.
If you're not seeing these signs, or if something just doesn't feel right, don't wait. Call our office. Early intervention almost always leads to better outcomes than a wait-and-see approach.
"Jessica is very thorough in her responses and explaining pregnancy symptoms to expect. She has good listening skills and a positive, confident attitude which made the visit easy and comfortable. "
—Cary OB/GYN Patient Testimonial
We're Here for Your Breastfeeding Journey
At Cary OB/GYN, we understand that breastfeeding support doesn't end at delivery. Our team is here to answer your questions, address your concerns, and connect you with the resources you need — whether that's a lactation consultant referral, postpartum follow-up, or simply a reassuring conversation with your provider.
Whether you're expecting your first baby or navigating nursing for the second or third time, we're committed to supporting you every step of the way. We serve families at our offices in Cary and Morrisville, North Carolina.
Ready to talk through your breastfeeding questions? Schedule an appointment online or call Cary OB/GYN at (919) 467-5941.
