How to get milk supply back up after being sick is a question many breastfeeding parents find themselves asking—often with a mix of worry and urgency. Illness, whether from a simple cold or something more draining, can take a toll on your energy, hydration, and the delicate hormonal balance that drives milk production.
The good news is that your body is incredibly adaptable. With the right support, nourishment, and gentle adjustments to your routine, it’s possible to encourage your supply to bounce back. From hydration boosters to breast stimulation techniques, there are natural ways to help your body return to a healthy, steady milk flow—and even strengthen your supply in the process.
From Fevers to Fatigue: How Illness Impacts Supply
Your body is an incredible multitasker, but when illness strikes, it has to redirect energy toward recovery. That shift can sometimes leave less fuel for milk production, especially if you’re not feeling up to regular nursing or pumping sessions. The change is often temporary, but it can feel stressful in the moment.
Understanding why supply dips during illness helps you support your body more effectively and get things flowing again. These are some of the most common reasons milk supply takes a pause when you’re under the weather.
Dehydration
Illness often leaves you drinking less than your body needs—especially with fever, vomiting, or diarrhea in the mix. When your fluid intake drops, your body has a harder time producing milk.
- Keep a water bottle nearby at all times
- Include hydrating foods like soups, coconut water, or fruit
Stress Hormones
When you’re sick, your body produces more cortisol to cope. Higher cortisol levels can temporarily affect milk let-down, making feeding sessions less productive until stress levels ease.
Fewer Nursing or Pumping Sessions
Feeling unwell often means resting more and nursing less, which signals to your body that it doesn’t need to make as much milk. Even short, frequent sessions can help keep supply steady while you recover.
Nutrient Depletion
Breastfeeding already has high nutrient demands, and illness increases those needs even further. Without replenishing vitamins, minerals, and calories, your body may shift resources away from milk production until it’s fully replenished.
Immediate Steps to Support Milk Supply Recovery
Once you’re starting to feel even a little better, there are simple ways to remind your body that milk production is still a priority. These are all about giving your body the right signals and support so it can return to full production at its own pace.
The key is to combine hydration, consistent breast stimulation, and real rest so your milk-making hormones can do their job without extra stress in the mix.
Hydrate Intensely
Fluids are the foundation of milk production. Focus on consistent hydration throughout the day.
- Keep water within arm’s reach at all times
- Include herbal lactation teas for an extra boost
- Add electrolyte-rich drinks or coconut water for recovery
- Limit caffeine and skip overly sugary drinks
Increase Nursing or Pumping Frequency
Every time milk is removed, your body gets the message to make more. Aim for frequent, consistent stimulation.
- Nurse or pump 8–12 times daily
- Add 1–2 power pumping sessions (20 minutes pump, 10 minutes rest, repeat)
- Gently massage breasts before and during sessions to encourage flow
Prioritize Rest and Recovery
Your milk-making hormone, prolactin, thrives when your body feels rested and supported. Short naps, quiet moments, and accepting help from others can make a big difference. The more you reduce physical and emotional stress, the more space your body has to focus on milk production.
Nutrient and Herbal Support for Milk Supply
When your body is healing and working to restore milk production, nourishment matters more than ever. The right foods and herbal allies can give your system the energy, building blocks, and hormonal support it needs to get back to a steady, abundant flow.
Think of it as replenishing what’s been used up during both illness and the demands of breastfeeding—while also adding in targeted support from plants that have been trusted for generations.
Eat Nutrient-Dense Foods
Your body needs steady energy and a full spectrum of nutrients to produce milk efficiently.
- Include quality protein, healthy fats, and complex carbs at each meal
- Add lactation-friendly foods like oats, leafy greens, nuts, seeds, and lentils
- Keep snacks easy and accessible to support frequent fueling
Consider Galactagogues
Certain herbs have a long history of supporting milk supply. Commonly used options include fenugreek, blessed thistle, moringa, and goat’s rue. Work with your provider to choose the right ones for you and ensure they fit safely into your postpartum and breastfeeding plan.
Rebuild Micronutrient Stores
Breastfeeding is nutrient-intensive, and illness can further deplete essential vitamins and minerals. Focus on iron, calcium, vitamin D, B-vitamins, and omega-3 fatty acids to restore energy, mood stability, and milk quality. Whole foods, quality supplements, or both can help fill in the gaps.
Post-Illness Practices to Keep Supply Strong
Sometimes it’s the smallest, most consistent habits that create the biggest shifts in milk production. These gentle practices support your body’s natural let-down reflex, improve circulation, and keep your nervous system calm—all of which help your supply recover and stay steady. Incorporating them into your day doesn’t have to feel like another task. Many can be done while feeding, resting, or simply enjoying a quiet moment with your baby.
Skin-to-Skin Contact
Skin-to-skin is more than just bonding—it naturally boosts oxytocin, the hormone that triggers milk let-down. Spend a few minutes cuddling your baby with your chest bare and a blanket over both of you.
Breast Compressions
While nursing or pumping, gently compressing the breast helps empty it more effectively, signaling your body to produce more milk at the next session.
Warm Compresses Before Nursing
A warm compress or gentle breast massage before feeding encourages milk to flow more easily, making feedings smoother for both you and your baby.
Light Movement or Stretching
Once you’re feeling up to it, gentle stretches or short walks can improve circulation and boost overall energy—both helpful for supporting your milk supply after illness.
Whole-Body Breastfeeding Support, the hol+ Way
Breastfeeding can be beautiful and deeply rewarding, yet it’s also a season that asks a lot from your body. Illness, stress, nutrient depletion, or hormonal shifts can make it harder to keep milk flowing the way you want it to. At hol+, we provide integrative, personalized care to help mothers feel nourished, supported, and empowered—especially after illness or during supply dips.
We take a whole-mom approach, focusing on the physical, emotional, and lifestyle factors that influence lactation. With a combination of functional medicine, holistic therapies, and compassionate guidance, we help you restore balance, rebuild energy, and keep your milk supply strong.
Our Women’s Health and Lactation Support Includes
We combine science-backed strategies with holistic care so you can feel confident and cared for in every stage of breastfeeding.
- Integrative Women’s Health– Hormone balancing, postpartum care, and functional medicine to support optimal lactation health.
- Nutrition Counseling– Nutrition plans focused on replenishing nutrients, supporting energy, and enhancing milk quality.
- Functional Testing – Pinpointing nutrient deficiencies, thyroid imbalances, or inflammation affecting milk production.
- Herbal and Supplement Recommendations – Safe, evidence-based options tailored to your health and lactation needs.
- Stress-Reduction Therapies – Acupuncture, Ayurveda, and breathwork to regulate cortisol and support natural let-down.
- Whole-Mom Care – Addressing sleep, emotional well-being, and physical recovery so you can feel your best while feeding your baby.
Caring for a baby starts with caring for yourself. At hol+, we’re here to help you feel stronger, calmer, and more supported—so feeding your little one becomes a nourishing experience for both of you. Whether you need help rebuilding supply, managing postpartum changes, or simply feeling like yourself again, we’ll walk alongside you every step of the way.
Nourishment and Care—For You and Your Baby
When you’re wondering how to get milk supply back up after being sick, it helps to know your body is resilient and ready to respond with the right care. Hydration, nutrient-rich foods, gentle stimulation, and supportive lifestyle habits can work together to help you recover both your supply and your energy.
At hol+, we take a whole-body approach to postpartum wellness—addressing the physical, hormonal, and emotional factors that influence lactation. If you’re ready to feel nourished, confident, and supported in your breastfeeding journey, schedule a consultation with us. Let’s create a plan that helps both you and your baby thrive.
FAQs
How to get milk supply back up after being sick?
Focus on hydration, frequent nursing or pumping, nutrient-dense meals, and rest. Gentle breast stimulation and skin-to-skin time with your baby can also encourage supply to return.
Can stress from being sick affect my supply?
Yes. Elevated stress hormones can slow let-down. Gentle relaxation practices, like deep breathing or skin-to-skin, can help calm your system and support milk flow.
Should I keep breastfeeding while sick?
With most common illnesses like a flu or cold, yes—it helps maintain supply and can pass protective antibodies to your baby. Always confirm with your provider for your specific illness.
What foods can help boost supply after illness?
Oats, leafy greens, nuts, seeds, lentils, and hydrating soups are great. Pair them with protein and healthy fats for steady energy and nutrient replenishment.
Can I get a personalized lactation plan at hol+?
Absolutely. We create individualized plans that consider your health history, current challenges, and lifestyle so you feel supported at every step. Reach out to get started.