October 01, 2026

What affects milk supply? 6 takeaways from our breastfeeding webinar with lactation consultant Lauren Lasko

by Raegen Barger, RDN, LD, IFNCP

Breastfeeding

Postpartum

If you have ever sat in a dim nursery at 3 a.m. wondering whether your baby is getting enough, you are in very good company. All three of us who hosted our recent webinar on what affects milk supply, Nourishing Your Supply: The Science and Support Behind Breastfeeding, have been there too. Concern about milk supply is one of the most common worries new mothers carry, and it was the question our community asked about most. More than 230 of you registered, and your questions shaped an evening that felt less like a webinar and more like three moms around a kitchen table, talking honestly about feeding our babies and what it really takes to feel supported.

Our guest, Lauren Lasko, FNP, IBCLC, came to this work the way so many lactation professionals do, through her own struggle. Breastfeeding her first baby was much harder than she expected. She calls herself a recovering perfectionist who read the books and did everything "right," and she still remembers how frightening those back-to-back night wakings felt before she understood why newborns feed so often in the dark hours. Looking back, she wishes she had known it was okay to ask for help, and that wish is what led her into breastfeeding medicine. Today she is a board-certified family nurse practitioner and International Board Certified Lactation Consultant (IBCLC), the founder of LiLa Lactation Services in Cleveland, Ohio, and the lead of a lactation medicine program at a Cleveland-area clinic. She has also co-authored research on bringing team-based breastfeeding support into primary care.

She was in conversation with Lauren Kelly, RD, a registered dietitian who has spent three years on WeNatal's partnerships and nutrition team, and a mom who remembers her own early days vividly, especially the surprise of sitting down to feed, changing a diaper, and realizing an hour had slipped by just as it was time to feed again. (Yes, we had two Laurens, and yes, it was as fun as it sounds.)

I joined them behind the scenes as the third mom in the room. I’m Raegen Barger, a registered dietitian and the Director of Content and Education here at WeNatal. I spent the evening gathering your questions as they poured in, and so many of them hit close to home. As the daughter of a registered nurse and IBCLC, I always knew lactation support existed, but I don’t think I fully understood just how much the right support can change, and sometimes even save, a breastfeeding experience until I was in it myself. My own early weeks of breastfeeding included nipple shields, long feeding sessions followed by pumping, supplementing with formula, and slowly learning to give myself a lot more grace along the way. If you’re in that season right now, please know I feel this deeply. Breastfeeding can be incredibly emotional and overwhelming when things aren’t going the way you imagined, but there can be so much light on the other side of bringing in the right support for both you and your baby.

Before we went live, there was plenty of real mom talk: laughing about the math of feeding a newborn 10+ times a day, swapping stories about reading every book only to meet a baby who followed none of them, and agreeing that no one should have to figure this out alone. That spirit carried into everything that follows. Here is our recap of the six biggest takeaways, plus Lauren's answers to the questions that came up again and again in the Q&A.

Milk supply is shaped mostly by how often and how effectively milk is removed from the breast, especially in the first few weeks after birth. Frequent feeding (including overnight), a deep and effective latch, early lactation support, and a well-nourished, rested, supported mother all play a role. Most people can make a full milk supply with the right guidance, and when supply is lower than hoped, it's rarely all or nothing. A lactation consultant can assess both mother and baby to find out what is really going on.

Key takeaways

Frequency is the foundation. Frequent, effective milk removal in the early weeks, including overnight feeds, sends the strongest signal to make milk.
Low supply is a team question. Lactation professionals look at mother and baby together, because sometimes the challenge is how milk is being transferred, not how much is being made.
Nourishment matters more than rules. Breastfeeding is energy-demanding, so eating regularly, choosing nutrient-dense foods, and drinking to thirst are more helpful than strict targets.
Care for the mother first. A recovering, well-fed, supported mother is better able to care for a baby, and that support is worth planning before birth.
Mental health and breastfeeding are deeply connected. Research suggests the hardest emotional outcomes often come when breastfeeding goals are not met without compassionate support.
Support looks like patience and people. Breastfeeding is a new skill for both of you, and early help, a trusted circle, and community can make a real difference.

Takeaway 1: What actually affects milk supply?

The single biggest factor in what affects milk supply is how often and how effectively milk is removed from the breast, particularly in the first couple of weeks after birth. Lauren opened with the reassurance she offers families every day: "most people make a full milk supply if they have the right guidance and support."

That matters, because worry about supply is one of the most common reasons mothers stop breastfeeding sooner than they wanted to. Research also suggests that many mothers judge their supply by baby's behavior alone, which does not always reflect how much milk is actually being made.

Lauren described a few pieces that work together:

A straightforward pregnancy and birth, when possible. Fewer interventions can make it easier for the body to do what it's built to do, but she was quick to add that plenty of mothers make a full supply after a complicated birth too.
Early lactation support. Ideally in the first few days, and within the first week if feeding feels unsteady.
Frequent stimulation. Newborns often feed around 10 times in 24 hours in the early weeks. In one study of exclusively breastfed babies aged one to six months, infants fed an average of 11 times a day, with a wide normal range, and night feeds made an important contribution to total intake.

Once milk production is established, the breasts largely make milk in response to how much is removed. The more frequently and fully milk is removed, the more the body is signaled to keep making it.

Why do nighttime feeds matter so much?

One of Lauren's favorite reframes is that frequent night waking is not a sign that something is wrong. Prolactin, the hormone most closely tied to milk production, naturally rises at night, and research shows this nighttime pattern continues throughout lactation. When your newborn wakes again at 2 a.m. and then again at 4 a.m., they are feeding during the hours when those hormones tend to run highest. Knowing that will not make the nights easier, but it can make them feel a little more purposeful.

How early should you get lactation support?

Lauren's honest answer, as a lactation consultant, was "as early as possible." In practice, that means leaning on the lactation-trained staff where you deliver, then reaching out within the first week postpartum if anything feels uncertain. A large Cochrane review found that offering breastfeeding support to healthy mothers and babies was associated with more people continuing to breastfeed, and that support was most effective when it was scheduled and ongoing rather than only available on request.

In short: frequent, effective milk removal in the early weeks, including overnight, is the bread and butter of milk supply, and early support helps you get there with more confidence.

Takeaway 2: How can you tell if you truly have low milk supply?

The most important thing Lauren wanted mothers to understand is that low milk supply is evaluated across two people, not one. In breastfeeding medicine, a mother and baby are called a dyad, meaning a team. A lactation consultant evaluates both: how much milk the mother is making, and how effectively the baby is able to remove it.

Sometimes a mother is making plenty of milk, and the baby needs help latching more deeply or transferring milk more efficiently. Sometimes the challenge is on the mother's side, and sometimes it's a little of both. That is why an assessment can be so clarifying.

Signs worth paying attention to at home

Lauren shared a few practical, confidence-building checks:

Diapers. Breastfed babies who are getting plenty of milk tend to have frequent dirty diapers. If your baby is around 10 days old and having only a couple of stools a day, she suggests reaching out for help.
Weight gain. If your baby is not gaining well, that is a clear reason to involve your pediatrician and a lactation consultant.
Feeding comfort. Ongoing pain or a shallow latch can affect how well milk is removed.

In a lactation visit, a consultant may also use a pre- and post-feed weight, weighing baby before and after a feed to estimate how much milk transferred. Lauren noted this is a helpful snapshot, not the full picture, because breastfed babies vary from feed to feed. "Sometimes they have a snack. Sometimes they have Thanksgiving dinner."

Which factors can raise the risk of lower supply?

Lauren walked through risk factors she watches for, while emphasizing that a risk factor is not a diagnosis. It simply means a mother may benefit from closer support in the early weeks.

Breast development. Significant asymmetry or minimal breast tissue development, not simply breast size, can be worth flagging prenatally.
Minimal breast changes during pregnancy. On the encouraging side, noticeable breast growth and darkening areolas during pregnancy are reassuring signs that the body is preparing to make milk.
Gestational diabetes. In a large cohort of women with recent gestational diabetes, factors like higher prepregnancy weight and insulin use were associated with milk coming in later.
Birth experiences and medications. Cesarean delivery and certain medications, such as some used for high blood pressure, can delay milk coming in. Earlier research also found that stressful labor and delivery experiences were associated with a delayed onset of lactation.
Breast surgery. Breast reduction is a recognized risk factor, which we cover in the Q&A below.

Lauren also made a point that many mothers found freeing: supply is not black and white. Some mothers make a full supply, some make a partial supply, and many find a feeding plan that blends breast milk with other tools.

Takeaway 3: Where do nutrition and hydration fit into milk supply?

Nutrition and hydration support the breastfeeding mother's recovery and energy, and that foundation helps the body focus on making milk. Lauren's approach is refreshingly simple: eat regularly, eat well, drink to thirst, and don't let numbers take over.

Breastfeeding is energy-demanding

Producing breast milk uses roughly 500 calories a day, and general dietary guidance suggests most breastfeeding mothers need about 330 to 400 more calories per day than before pregnancy, with the rest coming from stores built up during pregnancy. Lauren shared that range as context, not a target. In her words, she would rather "throw most numbers out the window in the beginning" and focus on the basics.

Lauren Kelly added an important point from the dietitian's chair: nutrition gets plenty of attention during pregnancy, but the conversation often stops at delivery. In reality, you are recovering from birth and, if you are breastfeeding, meeting new nutritional demands at the same time. That is why under-eating in the early postpartum weeks is something both Laurens see often, and something worth gently guarding against. Lauren Lasko put it plainly: the early weeks are a time to eat, not to restrict.

What to put on your plate

Both Laurens agreed on a whole-food, unfussy approach:

High-quality protein at meals and snacks
Vegetables, especially dark leafy greens, which Lauren noted show up in traditional postpartum diets across many of the cultures she works with
Healthy fats such as olive oil, avocado, nuts, and seeds
Carbohydrates for energy, including oats, fruit, and whole grains
Iron-rich foods, especially after anemia during pregnancy or significant blood loss at delivery

Lauren also encourages families to continue a postpartum or prenatal vitamin to help fill nutrient gaps during this demanding season.

Do lactation cookies actually work?

Lauren's answer was honest and a little funny. "Do they turn people into milk machines? Absolutely not." Lactation cookies tend to contain oats, healthy fats, carbohydrates, and calories, which makes them an easy, nourishing snack to keep on hand. That is valuable, but the benefit comes from nourishing yourself, not from a special ingredient. A homemade batch with nuts and dried fruit stashed upstairs and downstairs works just as well as an expensive package.

How much water should you drink while breastfeeding?

There is no magic number. Lauren prefers a simple at-home check: aim for pale yellow urine rather than chasing a specific number of ounces. Lauren also noted that many mothers feel intensely thirsty during feeds, which is why the oversized hospital water bottle becomes a constant companion. Her practical tip is to keep that bottle within reach at every feed and consider adding a squeeze of lemon or lime and a small pinch of salt to your water for a simple, food-based way to include electrolytes.

Takeaway 4: Why nourishing the mother comes first

Lauren described a shift in her own practice over the years: she now checks in on the mother first. "If they're not okay," she explained, the baby usually is not going to be okay in certain ways either. Caring for the mother who just gave birth is not separate from caring for the baby. It's part of it.

That starts with being realistic about your support system, ideally before baby arrives. Not everyone has family nearby or a partner who can take extended leave, and that is exactly when outside help, such as a postpartum doula, can make a meaningful difference.

A few ways to plan ahead during pregnancy:

Set up a meal train with friends, family, or neighbors for the first few weeks.
Stock your freezer with easy, nourishing meals
Prep smoothie packs so a nutrient-dense breakfast takes two minutes, like this chocolate cherry berry smoothie.
Delegate what you can, from laundry to older-sibling pickups, so your energy goes to rest and feeding.

Breastfeeding, especially in the early weeks, can feel like a full-time job. Lauren Kelly remembered being surprised at how a single feed and diaper change could fill an hour, only for the next feed to begin soon after. Lauren Lasko's advice to her families is wonderfully clear: "your only job right now is snacks, feeding your baby, and watching Netflix." You don't need to be cooking, cleaning, or bouncing back. You need to rest, eat, and recover.

Takeaway 5: How are breastfeeding and maternal mental health connected?

Breastfeeding and maternal mental health are closely intertwined, and one of the most meaningful points Lauren shared is that the emotional toll often comes from unmet expectations, not from the feeding method itself.

What does the research say about breastfeeding and postpartum depression?

In a large British cohort, the relationship between breastfeeding and postpartum depression depended heavily on what mothers had planned. Among mothers without depression during pregnancy, the lowest risk was seen in those who planned to breastfeed and did, while the highest risk was seen in those who planned to breastfeed but were not able to. A systematic review similarly found that the link between maternal mood and infant feeding is complex and runs in both directions.

The authors of that cohort study concluded that mothers who want to breastfeed deserve expert support, and that mothers who intended to breastfeed but could not deserve compassionate support. Lauren's reaction was the same: her goal is to help people do what they hoped to do, and to make sure no one walks away feeling like they failed.

Why stress and oxytocin are "not that good of friends"

Lauren described oxytocin as one of her favorite hormones. It's often called the love hormone, and it's also the hormone behind the let-down reflex that releases milk. Stress can get in the way of that process. In one study, mothers exposed to mild psychological stress during nursing had fewer oxytocin pulses than relaxed mothers, and a research review noted that repeated stress-related disruption of let-down could reduce how fully the breast empties at each feed. As Lauren put it, "cortisol and oxytocin are not that good of friends."

That is why she encourages mothers to protect a calm, unhurried feeding space: fewer interruptions, a snack and a drink nearby, and permission to say no to visitors. She also shared that many new mothers feel protective of their babies in the early weeks, so if you find yourself hesitating when someone asks to hold your newborn, that instinct is normal.

Letting go of perfection

Lauren calls herself a recovering perfectionist, and she named something many mothers feel but rarely say out loud. We often expect breastfeeding to follow a formula, where doing everything right leads to a predictable result. Newborns don't work that way. Setting realistic expectations for the first few weeks, and knowing that feeling disoriented is normal, can soften the shame and anxiety that so many mothers carry.

Takeaway 6: What does a supported breastfeeding experience actually look like?

A supported breastfeeding experience starts with kindness toward yourself. Lauren reminded us that breastfeeding is a brand new skill, one that is physical, vulnerable, and emotional, and that you and your baby are learning it together.

She compared it to learning to paint. Your first attempts might look a little wild. One day you feel like you have the hang of it, and the next day you feel like you are starting over. Then, slowly, it clicks. Some people learn faster than others, and that is normal for any skill.

From there, support tends to look like this:

A lactation visit in the first week. Lauren's dream is that every family could have one. "I wish everybody could have a lactation visit in the first week postpartum."
A trusted inner circle. People you can be honest and vulnerable with when it feels clumsy.
Community beyond the early weeks. Breastfeeding groups and mother groups give you a place to be with others in the same season, even several weeks or months in.

What should partners and support people know?

Partners and support people have a real role in what affects milk supply, even though they are not the ones feeding. When the breastfeeding mother is fed, rested, and protected from stress, the conditions for making milk improve. Here are a few concrete ways to help:

Own the snacks and water. Bring a full water bottle and something to eat to every feed, especially overnight.
Take over everything that is not feeding. Diaper changes, burping, settling, laundry, meals, and older children.
Guard the space. Manage visitors and keep feeds calm and uninterrupted.
Help find support early. Book the lactation visit, research local breastfeeding groups, or coordinate the meal train.
Watch for mood changes. Partners are often the first to notice when something feels off, and gently encouraging a provider visit is an act of love.

At WeNatal, we believe both partners matter at every stage, from preconception through the fourth trimester. Supporting a breastfeeding mother is one of the most meaningful ways to share the load.

Your questions answered: highlights from the live Q&A

Can you exclusively breastfeed from only one breast?

Yes, and it's more common than many people realize. Lauren has worked with many families who breastfed exclusively from one side. The keys are early support from a lactation professional, a deep latch, and, if pumping is involved, a pump that is well fitted and working effectively. Research also shows that it's normal for the left and right breasts to produce different amounts of milk.

How do you establish milk supply with a breast pump?

If you plan to exclusively pump, the same principle applies: frequency. Lauren recommends trying to match what a breastfed newborn would do, which is roughly every two to three hours around the clock in the early weeks. Her practical guidance:

Aim for about 15 to 20 minutes per session. Longer sessions, like 30 minutes, often cut into the rest you need between sessions.
Use a double electric pump if you are relying on pumping to establish your supply. Pumping both breasts at once has been shown to remove more milk and produce more let-downs than pumping one side at a time.
Add your hands. Gentle breast massage and hand techniques combined with pumping were associated with higher milk volumes in a study of mothers of preterm babies.
Invite oxytocin in. Relaxing music, videos or photos of your baby, or smelling your baby's blanket can help you settle into let-down.

Lauren added an important caution from her clinical experience. In-bra, wearable pumps are convenient for occasional use on the go, but she has seen supply decline when mothers rely on them exclusively, likely because many don't remove milk as effectively. If pumping is your main method, a double electric pump is her strong recommendation.

My baby is seven weeks old. Can I still increase my milk supply?

Yes, there is still room to make changes. Lauren starts with two questions: how often is milk being removed across the full 24 hours, and is there any breast stimulation overnight? She acknowledged that it's easy to say "just pump at 2 a.m." and much harder to live it, so the plan has to fit your real life. As she put it, "if we're not pulling milk out frequently and effectively, we can't get very far." Once frequency and effectiveness are in place, a provider knowledgeable in lactation can talk with you about whether herbal supplements or medications might be appropriate for you.

Will a breast reduction affect my milk supply?

Breast reduction surgery is a recognized risk factor for lower supply, because some glandular tissue is removed, but it does not mean low supply is a certainty. Lauren has seen patients make more than enough milk after a reduction, and others who needed to supplement. Lauren recommends frequent, early milk removal, close monitoring of baby's weight gain, and working with a lactation professional from the start.

Should you collect colostrum before birth?

Collecting colostrum before birth, also called antenatal milk expression, has become much more popular in recent years. Lauren's personal philosophy is to keep late pregnancy as simple as possible, and she rarely recommends it for mothers without a history of low supply, particularly when they are seeing reassuring breast changes during pregnancy. She also does not recommend it before 37 weeks, because of the theoretical concern that nipple stimulation could contribute to early labor.

When should you talk to your provider or a lactation consultant?

Breastfeeding is highly individual, and personalized support can make a real difference. Please reach out to your provider or a lactation consultant if you notice any of the following:

Your baby is not gaining weight well, or has few dirty diapers for their age
Ongoing pain with feeding or pumping that is not improving
You had risk factors such as minimal breast changes during pregnancy, gestational diabetes, or breast surgery
You are worried about your supply or unsure whether baby is transferring milk well
You are considering herbs, supplements, or medications for milk supply, especially if you take other medications
Your baby seems persistently uncomfortable, rashy, or has blood or mucus in their stool

And please hear this clearly. If you are experiencing persistent sadness, anxiety, intrusive thoughts, or any thoughts of harming yourself or your baby, reach out to your provider right away. In the United States, the National Maternal Mental Health Hotline is available 24/7 by call or text at 1-833-TLC-MAMA (1-833-852-6262). Asking for help is a sign of strength, and you deserve care.

Frequently asked questions on breastfeeding and supporting milk supply

Can you drink alcohol while breastfeeding?

Not drinking is the safest option, but the CDC notes that up to one standard drink a day is not known to be harmful to a breastfed baby, especially if you wait at least two hours after a single drink before nursing. Lauren suggests waiting until baby's feeds naturally space out, then enjoying that drink right after a feed. Her rule of thumb is memorable: "if you're buzzed, your milk is buzzed." Pumping and discarding milk can keep you comfortable and maintain your supply, but it does not clear alcohol from your milk any faster. Alcohol leaves breast milk as it leaves your blood.

Can foods like dairy make a breastfed baby fussy?

Sometimes. A small number of breastfed babies are sensitive to proteins from foods like cow's milk, soy, egg, or wheat in their mother's diet. Lauren notes she rarely sees symptoms right away and more often sees them a few weeks after birth. Because newborn fussiness has many possible causes, she encourages mothers to talk with a knowledgeable provider before cutting foods, since unnecessary elimination diets can make it harder to nourish yourself.

When is milk supply considered established?

Milk typically transitions to mature milk within about two weeks of birth, and supply becomes more closely tied to supply and demand from there. Lauren explained that the first four to six weeks are when the biggest shifts are possible, and that around two to three months it can become harder to change supply significantly. Harder does not mean impossible, though. She has helped mothers increase supply even close to a year in.

How often should a newborn breastfeed?

Most newborns feed around 8 to 12 times in 24 hours in the early weeks, with Lauren noting an average of about 10. Babies often cluster feed, coming back to the breast again soon after a feed, which is normal. Around a few weeks of age, many babies begin to space feeds out to every two and a half to three hours.

Should you keep taking a prenatal or postpartum vitamin while breastfeeding?

Lauren encourages the families she works with to keep taking a postpartum or prenatal vitamin, because breastfeeding continues to draw on your nutrient stores. Your provider can help you decide what is right for you, and our guide on when to stop taking prenatal vitamins walks through the timing.

A note from WeNatal on milk supply and support

If there is one message we hope you take from this conversation, it's that what affects milk supply is not a test of your worth or your effort. It's a mix of frequency, support, recovery, and time, and you deserve help with every part of it. A huge thank you to Lauren Lasko for her warmth, wisdom, and generosity, and to everyone who joined us live and sent in such thoughtful questions. You can learn more about Lauren's in-home and virtual lactation support at LiLa Lactation Services.

Nourishing yourself is part of nourishing your baby. That belief is the heart of our new Milk + Mood, a fenugreek-free postpartum supplement designed to be taken alongside WeNatal for Her. It layers in moringa, shatavari, and milk thistle, botanicals studied for lactation support, along with saffron and active vitamin B6 to support mood and emotional wellbeing. It's formulated for after birth, not during pregnancy, and it's meant to be one supportive piece of a bigger picture that still starts with frequent feeding, good nutrition, rest, and the right people around you. It's not a substitute for lactation care or mental health care. You can read about every ingredient and the research behind it in Milk + Mood: A Postpartum Supplement for Milk Supply, Mood, and Recovery.

For a limited time, every Milk + Mood purchase includes a free two-page guide to latching and lactation, delivered by email right after checkout.

For a deeper roadmap through these early months, download The WeNatal Guide: Postpartum, our free guide to supporting your recovery, nutrition, and breastfeeding through the fourth trimester.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not a substitute for personalized medical or lactation care. Always talk with your healthcare provider before starting a new supplement, especially during the postpartum period or while taking medication.

Raegen Barger, RDN, LD, IFNCP

Raegen, a registered dietitian and board-certified integrative and functional nutritionist, is passionate about supporting clients with personalized, research-based approaches to nutrition and wellness. She focuses on the generational impact of nutrition and lifestyle, helping clients improve lab markers, manage symptoms, achieve health goals, and build sustainable, balanced habits. A proud mom of two, Raegen is also a WeNatal Nutritionist.