Understanding Low Milk Supply: Common Causes and Supportive Strategies

Breastfeeding is different for every mother and baby. While many mothers produce enough breast milk, others struggle with low milk supply. If you’re worried about how much milk you’re making, it’s important to understand the possible causes and learn effective ways to increase milk production.

In the first days after birth, your body decides how much breast milk to make based on how often your baby feeds. Offering bottles, formula supplements, or following strict feeding schedules can disrupt these natural milk-making signals. Feeding frequently and on demand—whenever your baby shows hunger cues—helps signal your body to produce more milk.

Engorgement may occur when your milk “comes in,” around 2 to 5 days after birth. Your breasts may feel hard, swollen, and painful, which can make it harder for your baby to latch deeply and remove milk effectively. Gentle hand expression before feeds, warm compresses before nursing and cool compresses afterward can help ease discomfort. Anti-inflammatory foods like turmeric, berries, and omega-3-rich fish oil may also support healing. Chilled cabbage leaves are a traditional remedy for swelling but should be used in moderation, as overuse can lower milk supply.

Your baby’s latch plays a major role in how well milk is removed from the breast. Issues like shallow latching, tongue-tie, a high palate, or low muscle tone can make it harder for your baby to nurse effectively and fully drain the breast. Signs of a poor latch include clicking sounds while feeding, sore nipples, or a baby who feeds often but still seems hungry. A lactation consultant can check your baby’s mouth and latch and offer support with positioning, latch techniques, or a referral if needed.

Your thyroid plays an important role in regulating hormones that affect energy, mood, and milk production. After birth, some mothers develop thyroid problems such as hypothyroidism or postpartum thyroiditis. These conditions are more common than many people realize—and in some cases, low milk supply may be the only noticeable symptom. Other symptoms may include fatigue, depression, hair thinning, constipation, or feeling cold. If you’re concerned, ask your healthcare provider about a thyroid screening. A simple blood test can identify the issue, and with the right treatment—often medication or dietary support—milk supply may improve.

Iron is essential for carrying oxygen in the blood and supporting your energy levels. Many women are already low in this important mineral, and blood loss during childbirth can further reduce iron levels—lowering both energy and milk supply. Symptoms can include feeling tired, dizzy, or short of breath. Eating iron-rich foods like red meat, lentils, dark leafy greens, blackstrap molasses, and red beetroot (as a vegetable or juice), along with vitamin C-rich foods like citrus or gooseberry (amla), can help your body absorb more iron. Some mothers may also need iron supplements to restore healthy levels. If left untreated, iron deficiency can progress to anemia—so take care and don’t hesitate to seek support.

Being overweight often points to insulin resistance—a condition where the body’s cells don’t respond properly to insulin, the hormone that helps regulate blood sugar. Insulin resistance can delay the start of full milk production, which usually begins around three days after birth. It can disrupt the hormones that control milk production—especially prolactin and oxytocin—making it harder to build or maintain supply. While weight loss can help improve insulin sensitivity over time, during the early weeks of breastfeeding it’s most helpful to focus on balancing your blood sugar. Regularly spaced meals that include low-glycemic foods, healthy fats, protein, and fiber can support your energy, hormone regulation, and milk production. This will also help improve your body’s response to insulin.

Polycystic Ovary Syndrome (PCOS) is a common hormone condition that can affect milk supply in different ways. Some moms with PCOS make plenty of milk, while others have trouble building or keeping up their supply. This depends on how PCOS shows up in your body—whether it mostly affects your insulin levels, androgen hormones, or inflammation. PCOS may also influence how breast tissue developed during puberty or how your body responds to hormone changes during pregnancy and after birth. Support often includes balancing blood sugar, gentle movement, managing stress, and sometimes using herbs or supplements that help with hormone balance. Work with a lactation consultant familiar with PCOS for the best support.

Breast surgeries—such as reductions, augmentations, or biopsies—can affect milk supply if milk ducts, glandular tissue, or nerves were damaged. Many mothers are able to breastfeed successfully with early support. Signs to watch for may include lack of breast fullness, slow weight gain in the baby, or needing to supplement despite frequent feeds. A lactation consultant can help track your baby’s intake and suggest strategies like breast massage, pumping, or using a supplemental feeding system.

Some medications—like certain birth control methods (including pills, injections, or implants), decongestants, and drugs that lower prolactin (such as dopamine agonists used for neurological or hormonal conditions)—can reduce milk supply. Certain herbs, including sage, parsley, peppermint, and oregano, may also lower supply, even in moderate amounts. Always check with your provider before starting any new medication or supplement. On the other hand, herbs like fennel, goat’s rue, torbangun and moringa may help increase milk production for some mothers.

Chronic stress, anxiety, or past trauma can interfere with oxytocin, the hormone responsible for milk letdown. This may lead to delayed letdowns and reduced milk over time. Creating a calm feeding space—with dim lights, soothing music, or a warm drink—can help. Even a few minutes of deep breathing or quiet stillness before nursing may improve milk flow. Simple relaxation techniques can make a meaningful difference.

Breastfeeding places increased nutritional demands on the mother, and certain deficiencies can directly impact milk volume and quality. These include vitamin D, vitamin B12, magnesium, iron, iodine, calcium, and DHA and EPA (Omega-3 Fatty Acids). A well-rounded diet focused on nutrient density helps ensure you have the resources to produce abundant, nourishing milk. 

Low milk supply can result from a mix of physical, hormonal, and external factors—such as access to care, work demands, or other pressures. Facing these challenges can be deeply frustrating, isolating, and painful. But many of them can be improved with the right knowledge and care. Whether it’s adjusting your baby’s latch, addressing thyroid or insulin issues, restoring good nutrient levels, or creating more space for rest, even small steps can make a meaningful difference.

The sooner you connect with a lactation consultant, midwife, or doctor, the more options you’ll have to support your feeding goals.