5 Secrets to a Great Milk Supply for Working Moms

Today, I want to share with you five “secrets” to a great milk supply—especially if you’re a working mom. These tips come from my years of experience helping over 200 mothers navigate their milk supply while transitioning back to work. I know how much you want a solid and predictable milk supply, and I’m here to help you get there!

(This blog post was originally a video. Check it out, here!)

So let’s dive in. If you follow these five key steps, your milk supply will likely be strong and steady. Ready? Let’s go!

1. Start Early

The earlier you start removing milk, the better chance you have of establishing a great supply. Ideally, frequent milk removal (whether through nursing or pumping) begins soon after birth. Your post-birth hormones are doing a lot of the work in those early days, so take advantage of that natural boost!

Now, if you’re a bit further along and feel like you didn’t start early enough—don’t stress. The best time to start is now. I’ve seen so many moms successfully boost their supply by starting to express regularly, no matter how far postpartum they are.

2. Express Milk Effectively

It’s not enough to just express milk—you need to make sure you’re removing it well. Whether you’re using a baby or a breast pump, you need to fully empty the breast as much as possible. When milk is left behind, your body takes that as a sign to slow down production. Over time, this can lead to a decrease in your supply.

If your baby isn’t removing milk efficiently, a visit with a lactation consultant can help. I recommend finding one who can assist you locally or even virtually. If you’re using a breast pump, make sure it’s working for you. Incorrect flange sizes or improper suction levels can mean you’re not fully emptying your breasts. A well-fitted, efficient pump is crucial!

3. Express Frequently

Here’s a big one: express milk frequently. Timing matters, especially for working moms. Whether you’re pumping or nursing, expressing milk consistently throughout the day helps maintain or even increase your supply.

For example, pumping 8 times for 20 minutes each spread over a day is more effective than doing a 150-minute pump session all at once. I’ve seen this mistake often, and it’s such an easy fix! Your body needs regular signals to keep producing milk. This also means trying to avoid long stretches without milk removal, especially in those first few months postpartum. Nighttime expressions are particularly important in the early days.

4. Be Consistent

Consistency is key! If you want a steady milk supply, you need to express regularly—no skipping sessions or taking long breaks. I know it’s tough (life happens!), but staying consistent with your pumping or nursing schedule will help maintain a good supply.

If you take a break or skip a few pumping sessions, your milk supply will likely decrease. Your body responds to what you tell it, and if you’re not asking for milk, it’s not going to make it. I see this often with working moms who are juggling unpredictable schedules. Trust me, I get it. But doing your best to stay consistent will make a big difference.

5. Think Long-Term

Finally, think big picture. It’s tempting to skip a session or drop a night pump here and there, but remember that small decisions now can impact your long-term milk supply. It’s all about balancing your short-term needs (like rest or work) with your long-term breastfeeding goals.

I’ve noticed that many moms experience a dip in supply when they return to work around the 12-week mark, which also happens to be when milk supply naturally starts to regulate. If you’re switching to pumping at this point, the transition can be tricky, but staying consistent and being prepared will help you maintain your supply.

In Summary:

1. Start early with frequent milk removal.
2. Make sure you’re expressing effectively.
3. Pump or nurse frequently to keep your supply up.
4. Stay consistent—skipping sessions will affect your supply.
5. Keep the big picture in mind when balancing short-term and long-term goals.

There’s no secret sauce to building and maintaining a great milk supply—I know it can feel overwhelming at times. But by understanding how your body works, sticking to a plan, and adjusting as needed, you can keep your supply going strong. And remember, you don’t have to do it alone. If you’re a working mom who wants step-by-step guidance, I offer long-term coaching to help you navigate the transition back to work while maintaining your milk supply.

Happy pumping, and good luck building that milk supply that works for you and your baby! 🎉