My Struggle with Milk Supply: What I Wish I Knew and How I’m Helping Other Mamas Navigate Their Breastfeeding Journey
DID YOU KNOW
49% of breastfeeding mothers report latch issues within the first week postpartum.
Nearly 50% of mothers worry their milk supply is insufficient in the early weeks.
Around 80-90% of mothers experience nipple pain or soreness in the first few weeks, leading many to stop breastfeeding earlier than planned.
Breastfeeding mothers require an additional 500-600 calories daily to sustain milk production.
66% of mothers report severe sleep disruption due to frequent night feedings.
I remember the heartbreak so clearly—those early postpartum days when I poured every ounce of energy into trying to produce enough milk for my baby. I pumped 9 times a day for 8 weeks straight, yet my body would only produce 2 ounces in an entire day. I was drowning in frustration, sadness, and guilt, grieving the breastfeeding journey I had dreamed of. Each day, I felt more defeated, like my body was failing me. It wasn’t until six months postpartum that I began to release the tears and the heavy pain of unmet expectations. By working with a functional medicine practitioner and a postpartum therapist, I uncovered the intricate web of factors that were holding me back—hormonal imbalances, nutritional deficiencies, thyroid issues, and the impact of postpartum mood disorders.
For over 15 years, I’ve navigated thyroid imbalances, starting with a diagnosis of Graves' Disease in college. By 7 months postpartum, my thyroid levels spiked, only to swing low again by 4 months later. I have learned how critical the thyroid is for milk production, emotional health, and overall well-being. When my thyroid was out of balance, I was consumed by fatigue, anxiety, and emotional fragility, making it nearly impossible to heal and nurture my baby as I longed to.
Now, as I walk alongside other mamas, I feel immense gratitude for the lessons my journey has taught me. I want to help you avoid the same confusion, frustration, and heartache I faced. Whether it’s through understanding your hormones, nourishing your body, or navigating postpartum emotions, I’m here to help you feel informed, supported, and empowered in your breastfeeding journey.
Scroll down to explore holistic, evidence-based tips that have helped countless mamas reclaim their confidence, nurture milk production, and find healing during this delicate season. You’re not alone, and there’s so much hope. 💖
What Affects Breast Milk Supply?
Thyroid Function - Thyroid health is one of the most overlooked factors in postpartum milk supply. Postpartum thyroiditis affects up to 10% of mothers and often goes undiagnosed because standard thyroid tests (like TSH alone) fail to capture deeper imbalances.
Hypothyroidism (low thyroid): Causes fatigue, low supply, brain fog, dry skin, and hair loss.
Hyperthyroidism (high thyroid): Leads to anxiety, rapid weight loss, irritability, and sometimes oversupply.
What You Can Do - Work with a functional medicine practitioner like Megan Van Fleet to get comprehensive testing. These tests can identify imbalances and guide a personalized approach to supporting your thyroid, milk production, and mental clarity.
TSH (Thyroid-stimulating hormone) - a hormone produced by the pituitary gland that tells the thyroid to produce and release thyroid hormones into the blood.
Free T3 (free triiodothyronine) - the unbound form of the thyroid hormone triiodothyronine (T3) that circulates in the blood. A free T3 test measures the amount of free T3 in your blood, and is used to help diagnose thyroid conditions.
Free T4 (free thyroxine) - the active form of the hormone thyroxine that circulates in the blood and is available to enter body tissues. A free T4 test measures the amount of free T4 in your blood, and is used to assess how well your thyroid is functioning.
rT3 (Reverse triiodothyronine) - a thyroid hormone byproduct that is inactive and structurally similar to T3, but with iodine atoms in different locations. It's produced when the body converts thyroxine (T4) into rT3, which is a process known as monodeiodination.
Thyroid Antibodies - cells produced by the immune system that attack the thyroid gland or its proteins. They can develop when the immune system mistakenly targets the thyroid, or if it mistakes healthy thyroid cells for harmful organisms.
Signs to Watch For:
Unexplained fatigue
Anxiety or irritability
Weight fluctuations
Hair loss or dry skin
Difficulty maintaining milk supply
Hormonal Imbalances - Hormones are the conductors of your postpartum body—specifically, prolactin (milk production) and oxytocin (letdown). Conditions like PCOS, insulin resistance, or imbalances in estrogen and progesterone can disrupt lactation.
Prolactin - Hormone responsible for stimulating milk production. It’s released primarily during and after nursing or pumping, signaling your body to produce more milk. Prolactin levels naturally rise during pregnancy and peak shortly after birth. However, certain factors can interfere with prolactin production:
Stress: Chronic stress increases cortisol, which suppresses prolactin release.
Sleep Deprivation: Lack of rest can lower prolactin levels, impacting milk supply.
Infrequent Nursing: The less you nurse or pump, the lower your prolactin response, reducing supply over time.
Oxytocin - the “love hormone” that plays a crucial role in breastfeeding by triggering the letdown reflex—the process that allows milk to flow from the breasts. Beyond milk letdown, oxytocin fosters bonding between mother and baby and promotes emotional well-being. Stress or anxiety can inhibit oxytocin release, delaying letdown.
Skin-to-skin contact: Holding your baby close helps release oxytocin.
Relaxation: Calm environments, deep breathing, and massage can help.
Nurturing Touch: Gentle contact, such as cuddling, can also trigger oxytocin release.
Cortisol - primary stress hormone and is released during times of physical or emotional stress. While cortisol is essential for survival, chronic stress elevates cortisol levels, which can have a negative impact on breastfeeding.
Suppresses Prolactin: High cortisol levels can inhibit prolactin, reducing milk production.
Affects Letdown: Stress can interfere with oxytocin, delaying milk flow.
Progesterone - key hormone during pregnancy that helps prepare the body for breastfeeding. It prevents the breasts from producing milk while you’re still pregnant by inhibiting prolactin. After birth, progesterone levels drop significantly, which signals prolactin to begin milk production. If progesterone levels remain elevated postpartum (such as with retained placenta), it can interfere with milk coming in.
Estrogen - key hormone in the female body responsible for regulating the menstrual cycle, supporting pregnancy, and maintaining overall reproductive health. It is produced primarily in the ovaries but also in smaller amounts by the adrenal glands and fat tissues. During pregnancy, the placenta becomes a major source of estrogen. Estrogen levels drop significantly immediately after birth to allow prolactin (the milk-producing hormone) to take over. This hormonal shift is necessary for the initiation of milk production. However, when estrogen levels remain too high postpartum, they can suppress prolactin and interfere with milk supply.
Polycystic Ovarian Syndrome (PCOS) - complex hormonal condition that affects approximately 10% of women of childbearing age. It disrupts the balance of hormones needed for normal reproductive function and can interfere with milk supply.
Irregular or missed menstrual cycles.
Excess facial/body hair or acne.
Weight gain or difficulty losing weight.
Reduced fertility or difficulty ovulating.
Increased risk of insulin resistance and Type 2 diabetes.
Insulin Resistance: - occurs when the body’s cells become less responsive to insulin, causing glucose (sugar) to build up in the bloodstream. It is often associated with conditions like PCOS and can affect energy levels, metabolism, and milk production. Insulin plays a role in lactation; insulin resistance can make it harder for your body to meet the energy demands of milk production.
Symptoms:
Extreme thirst or hunger.
Increased or frequent urination.
Tingling sensations in the hands or feet.
Unexplained fatigue, even with rest.
Dehydration & Nutritional Deficiencies - Deficiencies in key nutrients—like healthy fats, iron, zinc, B vitamins, and iodine—can negatively impact your milk supply. These nutrients are vital not only for your own recovery but also to produce healthy, nutrient-rich breastmilk.
Breastfeeding mothers need:
At least 12 cups of water daily (100 ounces). Add electrolytes or infused water with lemon, mint, or cucumber.
Iron: Found in beef, lentils, and spinach to prevent fatigue and anemia.
Healthy Fats: Avocado, coconut oil, nuts, and salmon support energy and baby’s brain development.
Omega-3s: Essential for cognitive function and reducing postpartum inflammation.
Iodine & Zinc: Regulate thyroid function and hormone balance.
Calcium & Magnesium: Aid muscle recovery and sustain lactation.
Tip: Consult a postpartum nutritionist like Angel Greenhut to create a tailored postpartum meal plan to optimize your recovery and milk production.
Stress, Anxiety, and Postpartum Mood Disorders - After a long 47.5-hour labor, followed by 15+ people in my house for two straight days—just 5 hours after giving birth—I was beyond depleted. My body was trying to heal, but I was too exhausted and anxious to even recognize what I needed. Mood disorders like postpartum anxiety or depression affect up to 20% of new mothers and are directly linked to breastfeeding challenges. Stress elevates cortisol, suppressing lactation hormones. Sleep deprivation and the emotional toll of new motherhood can compound these struggles. Remember, you are not alone.
Did You Know Women with postpartum mood disorders are twice as likely to report breastfeeding challenges?
Helpers:
Accepting help: Let others wash dishes, grocery shop, walk the dog, or take the older kids out for an adventure.
Seeking therapy: Talking to a therapist gave me tools to manage intrusive thoughts and overwhelming emotions.
Resting intentionally: Even short naps, deep breathing, and fresh air can work wonders.
Nursing & Pumping Frequency - One of my biggest struggles was not knowing when or how to start the latching and pumping journey. I was exhausted, frustrated, and had baby blues, which were quickly turning into PMADs. What I didn’t fully realize that first week was that the more you stimulate your breasts—whether through nursing, pumping, or hand expressing—the more your body gets the message to keep producing milk. Breast milk production relies on supply and demand. The more frequently you nurse or pump, the stronger the signal to your body to produce milk.
If your baby is bottle feeding, pump during missed feedings.
Try to avoid skipping sessions; even short pump sessions help.
Practice skin-to-skin contact to boost oxytocin and encourage letdown.
Tip: Work with a lactation consultant like Heather Elkins early on to resolve latch issues and establish a strong breastfeeding rhythm.
Latch Issues & Tongue Ties - A tongue tie occurs when the tissue under the baby’s tongue restricts movement, making it harder to latch effectively. This can lead to low milk transfer, sore nipples, constant re-latching, and supply concerns.
Solutions:
Work with a lactation consultant
Try bottle feeding with breastmilk
The frenotomy procedure can correct tongue ties, and improvement is often immediate. If you suspect latch or tongue-tie issues, consult a lactation consultant to evaluate and support you.
Certain Medications & Supplements - I wasn’t on any medications, but I quickly became obsessed with galactagogues—those foods and supplements that are supposed to boost milk supply. I bought the gummies, the bars, the cookies, and made every soup you can imagine with these ingredients. I was doing everything to get my supply up, but what I didn’t know at the time was that overusing these foods can actually negatively affect your milk supply if not used properly.
Galactagogues - Substances that can increase breast milk production, also known as lactation inducers or milk boosters
Whole grains: Oats, barley, millet, and brown rice
Leafy greens: Kale, spinach, arugula, and alfalfa
Protein-rich foods: Fish, chicken, meat, and tofu
Legumes: Chickpeas and lentils
Nuts: Almonds, cashews, and macadamia nuts
Herbs and spices: Fenugreek, anise, caraway, coriander, cumin, dill, fennel, garlic, ginger, and turmeric
Other: Brewer's yeast, flaxseeds, sesame seeds, and blackstrap molasses
Usage - Best used only in the first 5-7 days postpartum to help with that initial boost. After that, it’s all about regular nursing or pumping to maintain your supply.
Supplements - Legendairy Milk
Medical Conditions - There are so many underlying medical conditions that can quietly affect your milk supply.
Diabetes—whether it’s Type 1, Type 2, or gestational—can impact milk production because of the way it alters your body’s metabolism and hormone levels.
Anemia or low red blood cell count can also take a toll on your supply because your body isn’t getting the oxygen and nutrients it needs to keep producing milk.
High blood pressure (hypertension) and the medications used to manage it can sometimes interfere with lactation.
Steps to Boost Milk Supply
Work With Experts:
Lactation Consultant: Heather Elkins (often insurance-covered through Lactation Network). Offers In-person (Boulder) & Virtual.
Nutritionist: Angel Greenhut for postpartum nourishment. Offers In-person (Los Angeles) & Virtual.
Functional Medicine: Megan Van Fleet for hormone and thyroid testing. Offers In-person (Boulder) & Virtual.
Stay Hydrated and Nourished:
Sip water with electrolytes, infused with herbs and fruits, and herbal teas (nettle, fenugreek, red raspberry leaf).
Eat nutrient-dense meals: oatmeal with flaxseeds, bone broth, soups, stews, and healthy fats like avocados, nuts, and coconut oil.
Prioritize Rest and Stress Relief:
Accept help and delegate tasks.
Try mindfulness, deep breathing, or restorative naps.
Your emotional well-being matters. Therapy, support groups, or simply talking to trusted friends can help.
Frequent Nursing & Skin-to-Skin:
Nurse or pump regularly to signal supply needs.
Embrace those quiet, connected moments—they’re healing for both you and your baby.
You’re Not Alone—Support Is Available
If you’re struggling with milk supply, please know it’s not your fault. Your body is working so hard, and sometimes, it just needs a little extra care.
Lactation Network Insurance-covered lactation consulting.
Heather Elkins (Lactation Consultant)
Postpartum Nutrition Guidance: Angel Greenhut
Thyroid and Hormone Testing: Megan Van Fleet (Functional Medicine Practitioner)
Postpartum Support International Support for mood disorders.
La Leche League Breastfeeding education and peer support.
Together, we’ll support you in this journey—physically, emotionally, and nutritionally.
You’ve Got This 💖
Breastfeeding is a journey—sometimes beautiful, sometimes hard—and every effort you make is an act of love. Remember: you are doing an amazing job. If you need support, I’m here to help you with resources, encouragement, and understanding.
You are strong, worthy, and enough—always.
With love and nourishment,
xox – Dru
