My supply took a big hit after I started working again. Here’s what worked for me (thank you to all my friends at My Mommy Time who helped me with this!):
-Drink a ton of water. This is by far the most helpful. I drink about 100 ounces a day.
-Eat old fashioned oatmeal. I make a big batch every Sunday and it keeps until Friday.
-Add flax seed meal to foods. I put it in my oatmeal every morning.
-Brewer’s Yeast (a supplement that can be found at GNC or Whole Foods) **Brewer’s Yeast is different than active or dry yeast** I also add a bit of this to my oatmeal every morning.
-Fenugreek (a supplement that can be found at GNC or Whole Foods)
-Blessed Thistle (a supplement that can be found at GNC or Whole Foods)
-I took a supplement called More Milk Plus that has Fenugreek, Blessed Thistle, Nettle Leaf, and Fennel Seed. The capsules are WAY better than the tincture. Expensive but worth it!
-Pumping for 10 minutes AFTER you stop dripping milk. If pumping while away from your LO you should pump for 5 minutes after milk stops dripping to maintain your supply. I pump for at least 20 minutes at a time while at work. If you don’t have it already, invest in a good handsfree pumping bra.
-Lactation cookies!! The active ingredients are the oatmeal, flax seed meal, and brewers yeast. I substituted coconut butter and applesauce for the butter-YUM. Only problem is I can’t stop eating them so I just add the elements to my oatmeal so that I don’t get HUGE.
-Try not to stress. I found that stress is the number one issue with my milk supply. I make sure to do something that isn’t stressful when I’m pumping (like write posts-HA!). If I work I don’t get nearly as much milk.
-Nurse as much as possible. I nurse Lucy as soon as I get home. Then right before bed. During the weekend nurse, nurse, and nurse and try to throw in one pump session a day.
I hope this helps!