Whether you’re a first-time mom or adding another little one to your family, understanding milk supply can make your feeding journey smoother and less stressful. Here’s a clear, confidence-boosting guide to how milk supply works, what to expect in the early days, and how to support your body as it produces milk.
Your milk supply starts long before your baby is born - at 16 weeks of pregnancy, to be precise!
Right after birth, your body produces colostrum—thick, golden, nutrient-packed milk that is perfect for newborn stomachs (which are tiny, about the size of a cherry on day one!).
Colostrum is made in small amounts (drops to teaspoons) but is exactly what your newborn needs.
Most moms feel their milk “come in” between day 3 and day 5 (they'll look and feel like breast implants!), but anywhere between days 2–7 can be normal.
You may notice:
Around week two, milk shifts again to what’s called mature milk—a balance of foremilk (more watery) and hindmilk (higher fat).
Milk supply operates on a simple principle: the more milk you remove, the more your body makes.
Here are the most effective, research-supported methods:
Aim for 8–12 feedings per day in the early weeks.
Newborns often feed every 2–3 hours (sometimes more often during cluster feeding).
A shallow latch can decrease milk transfer and tell your body to make less.
Signs of a deep latch:
Pumping, especially if you're topping up with extra milk for baby) can boost supply, especially:
Holding baby skin-to-skin increases oxytocin, the “let-down hormone,” helping milk flow and increasing supply over time.
There’s no magic food, but your body does need:
Some things can unintentionally drop supply:
Once your supply has settled (usually around week 4–6), consistency is key.
Your body loves routine. Feeding or pumping every 2–4 hours helps maintain supply.
Going long stretches without milk removal can reduce supply.
If your baby sleeps longer or gets a bottle, pump to signal your body to keep producing.
Prolactin (milk-making hormone) peaks at night. Night feeds help maintain supply, especially in early months.
Every mom is different, and pump output doesn’t reflect total milk supply. Babies often remove milk better than pumps.
Here are average ranges to help set expectations:
Important: Pump yield depends on many factors—time of day, flange fit, pump type, when you last nursed, stress, and more. Low pump output alone does not mean low supply.
Every breastfeeding journey is unique. Some moms exclusively breastfeed, some pump, some combo-feed—and all are doing a wonderful job. Understanding how milk supply works can help you feel more confident, but listening to your body and your baby matters most.
If you ever feel unsure about supply or feeding, a lactation consultant can offer personalized support and reassurance.
