Breastfeeding is a deeply personal journey that comes with unique joys and challenges. Whether you’re a first-time mom or a seasoned breastfeeding veteran, having the right information can make all the difference. This guide offers practical tips on latch, milk supply, common challenges, and more to help you navigate breastfeeding with confidence.
Please note that every mother’s journey looks different. Whether you exclusively breastfeed, supplement with formula, or formula-feed entirely, your choice is valid and you deserve support. The most important thing is that your baby is loved, nourished, and thriving.
Establishing a Good Latch
A proper latch is the foundation of successful breastfeeding, but it can be tricky to determine if your latch is optimal. Signs of a good latch include:
- Baby’s mouth covers most of the areola, not just the nipple.
- You hear or see your baby swallowing.
- There’s no pain—while some initial discomfort can be normal, breastfeeding should not be painful after the first few seconds of latching.
- Baby’s lips are flanged outward, not tucked in.
To learn more about establishing an optimal latch, read this article: 12 Ways To Increase Breast Milk Production
Signs of a Poor Latch
It isn’t always easy to know if your baby is latching optimally.
Below are some signs to look out for:
- Nipple Pain or Damage: While mild discomfort at the start of a feed can be normal, ongoing pain, cracking, or bleeding indicates a poor latch.
- Blanching of the Nipple: If your nipple turns white after feeding, this could be a sign of vasospasm due to poor latch or excessive compression.
- Blebs or Milk Blisters: These are small, white spots on the nipple that can be caused by blocked milk ducts or friction from an improper latch.
- Frequent Clicking Sounds: If you hear repeated clicking noises while your baby nurses, this could mean they are breaking suction due to a shallow latch.
- Baby Falling Asleep Quickly While Nursing: While some sleepiness is normal, if your baby constantly falls asleep within minutes of latching and is not transferring enough milk, the latch may need to be adjusted.
- Dimpled Cheeks While Nursing: If your baby’s cheeks dimple inward while sucking, it could indicate a latch that isn’t allowing efficient milk transfer.
- Reduction in Breast Milk Supply: Inefficient transfer over time can lead to less milk production, as not enough milk is being removed to signal demand to the body.
Techniques for Achieving a Deep Latch
If you notice any of the above signs that your baby’s latch may be suboptimal, try out the below tips to help you achieve a more comfortable and effective latch:
- Don’t be scared to try again: If you latch your baby and feel sore, or notice that the latch is suboptimal, you don’t need to push through. Simply poke a clean pinky finger into the side of your baby’s mouth to break their latch and try again.
- Try the “Hamburger Hold”: To help your baby latch deeply, shape your breast like a hamburger by compressing it with your hand, using the same grip you would if you were grabbing a big hamburger. This technique can make it easier for your baby to take in a larger portion of the areola.
- Chin First Approach: When latching, aim for your baby’s chin to touch the breast first, allowing them to open their mouth wide before taking in the nipple and areola. Instead of aiming to center the nipple in your baby’s mouth, aim for a deeper latch by ensuring more of the lower portion of the areola is inside your baby’s mouth than the upper part.
- Flipping the Lip: After your baby latches, gently check that their lips are flanged outward (not tucked in). If their lips are tucked, use your finger to adjust them gently.
- Laid-Back Breastfeeding: Also known as biological nurturing, this position encourages babies to use their natural instincts to latch more effectively. Recline comfortably and let your baby approach the breast.
If the above tips don’t help, a lactation consultant is the next step. Lactation consultants are wonderful resources who specialize in helping moms achieve a better breastfeeding experience through hands-on guidance and troubleshooting. Many hospitals have lactation consultants available to meet with new moms after birth.
Tips on Breastfeeding Positioning
Trying different breastfeeding positions can improve latch, prevent discomfort, and help drain the breasts effectively. Some popular positions include:
- Cradle Hold: The classic breastfeeding position, great for older babies.
- Football Hold: Ideal for mothers recovering from C-sections or those with a strong letdown.
- Side-Lying: Useful for nighttime feeds and moms recovering from birth.
- Laid-Back Nursing: Helps gravity support the latch and is great for milk flow regulation.
What Parents Need to Know About Tongue and Lip Ties
Tongue and lip ties can affect latch and milk transfer, potentially leading to nipple pain and inadequate weight gain (1).
Signs to watch for include:
- Clicking sounds while nursing
- Poor latch and frequent popping off the breast
- Slow weight gain despite frequent feeding
- Persistent nipple pain or damage
If you suspect a tongue or lip tie, consult a lactation consultant or pediatric dentist for an evaluation.
Other Causes of Nipple Soreness
While latch issues are the most common cause of nipple pain, other conditions are common and can also contribute to soreness while breastfeeding.
Some examples include:
- Thrush: A yeast infection that can affect both the baby’s mouth and the mother’s nipples. Symptoms include deep, burning nipple pain, shiny or peeling skin on the nipples, and white patches in the baby’s mouth (2). Thrush requires treatment for both mom and baby to prevent reinfection (2).
- Raynaud’s Phenomenon: A condition where blood vessels in the nipples constrict, leading to blanching (turning white), followed by a burning or throbbing pain (3). This is often triggered by cold exposure or after nursing and can sometimes be mistaken for thrush. Warm compresses and dietary changes to improve circulation can help manage symptoms.
If you are experiencing nipple soreness, read these articles for more information:
How to Know if Your Baby is Getting Enough Breast Milk
Often one of the biggest concerns for new moms is whether their baby is getting enough milk.
Signs that your baby is feeding well include (4):
- At least six wet diapers per day after the first week
- Weight gain—newborns typically regain their birth weight by two weeks old
- Contentment after feeding, with periods of alertness and sleepiness
- Audible swallowing during feeds
Note that if you are breastfeeding the majority of the time, your pumped milk output does not necessarily reflect the amount your baby takes in during their average feed. This is because babies are generally more efficient at extracting milk than a pump and milk supply and let-down reflex respond differently to a baby’s suckling compared to a pump.
If your baby seems constantly hungry, isn’t producing enough wet diapers, or isn’t gaining weight as expected, please consult a healthcare provider or lactation consultant.
Breastfeeding Frequency and Duration
In the early weeks, it is important to wake your newborn for feedings if they sleep longer than 3-4 hours, especially if they are not yet back to their birth weight. Frequent feeding helps establish milk supply and ensures they are getting adequate nutrition.
Once your baby has regained birth weight and is gaining well (around two weeks of age), you can typically let them sleep longer at night. By four to six weeks, many babies start having one longer stretch of sleep, and as long as they are feeding well during the day and having an appropriate number of wet and dirty diapers, it is usually safe to let them sleep without waking them for feedings.
For premature or medically fragile babies, consult with your healthcare provider to determine the best feeding schedule. If your baby is sleeping excessively and not waking to feed on their own, check with your pediatrician to rule out underlying concerns.
Managing Low Breast Milk Supply
Breast milk supply can sometimes dip due to stress, illness, hormonal changes, or simply with no clear cause. If you notice that you’re struggling to keep up with your baby’s demands, try:
- Nursing on demand—more frequent feeding signals your body to produce more milk
- Ensuring proper latch to optimize milk transfer
- Staying hydrated and well-nourished
- Using galactagogues like fenugreek, moringa, and oatmeal
- Skin-to-skin contact with your baby to enhance oxytocin release
- Power pumping—between feeds, try pumping frequently in short intervals to mimic cluster feeding and boost supply
- Reducing stress and ensuring adequate rest, as stress and fatigue can impact milk production (5). Try taking a bed day with your baby, hang out shirtless, and feed and relax as much as possible!
Learn more about increasing milk supply here: 12 Ways To Increase Breast Milk Production
Managing Oversupply or Strong Let-Downs
Sometimes, the opposite is true, and some moms struggle with overproduction or strong let downs. An oversupply of milk can lead to engorgement, forceful let-downs, and difficulty for your baby to manage the milk flow.
To manage oversupply, try:
- Block feeding: Nurse from one breast per feeding session or for a set period (e.g., two-hour blocks) before switching sides.
- Adjust feeding positions: Try laid-back breastfeeding or side-lying positions to help slow the milk flow.
- Hand express before feeding: Expressing a small amount of milk before latching can reduce the initial forceful let-down.
- Burp your baby frequently: Excessive air intake from gulping due to fast milk flow can cause gas and discomfort.
- Cold compresses between feeds: This can help reduce milk production and soothe engorgement.
Some moms will pump between feeds to manage feelings of fullness and engorgement. While sometimes this is necessary to prevent discomfort and/or mastitis, be cautious not to inadvertently encourage increased production. Since breast milk production is a supply-and-demand process (6), the more milk removed, the more the body perceives a need to increase supply. If you need to pump or express between feeds to be comfortable, try to express only the least possible amount—just enough to relieve discomfort—rather than fully emptying the breast.
If oversupply is causing significant issues for you or your baby, a lactation consultant can provide personalized strategies to regulate your milk production.
Mastitis and Clogged Ducts
Mastitis is an inflammation of the breast, often caused by clogged ducts or bacterial infection.
Symptoms include (7):
- Breast redness, swelling, and tenderness
- Fever and flu-like symptoms
- A painful lump in the breast
Home remedies include frequent nursing, massage, warm compresses, and rest. If symptoms persist or worsen, antibiotics may be needed.
Read more about managing mastitis here: Mastitis 101: Symptoms, Home Remedies, and When to Seek Medical Attention
Pumping and Milk Storage Tips
For moms who pump, whether exclusively or occasionally, these tips can help:
- When possible, try to pump at regular, consistent times each day to help maintain supply.
- Use a properly fitted flange to avoid discomfort and maximize output.
- Store milk safely: fresh milk can be kept at room temperature for 4 hours, in the fridge for 4 days, and in the freezer for up to 6-12 months.
Dealing with High Lipase Breast Milk
Some moms discover that their stored breast milk develops a soapy taste due to high lipase activity. This milk is still safe and nutritious, but some babies refuse it.
Some solutions include:
- Scalding freshly pumped milk before storage
- Mixing stored milk with fresh milk to dilute the taste
- Trying freeze-dried breast milk as an alternative preservation method
For more information on high lipase breast milk, read this article: Managing High Lipase Breast Milk: Tips For Breastfeeding Moms
Nipple Confusion: Pacifiers, Bottle Feeding, and Breastfeeding
For mothers who have the goal to primarily breastfeed their baby, it is often recommended to hold off on introducing bottles or pacifiers until breastfeeding has been well established. It is also often recommended to introduce a bottle early to make sure baby accepts a bottle and to avoid bottle refusal later on. These are all valid concerns, and it can be confusing navigating what often seems like conflicting advice. The truth is that there isn’t always a one-size-fits-all answer, but here are some general tips:
- Wait Until Breastfeeding is Established Before Introducing Bottles or Pacifiers: If possible, wait until breastfeeding is well established (around 3-4 weeks) before introducing a bottle or pacifier to prevent nipple confusion.
- If You’d Like to Introduce a Bottle, Don’t Wait Too Long: Some babies may reject bottles if they are introduced too late. Introducing a bottle between 3-6 weeks can help balance both breastfeeding and bottle-feeding if needed.
- Paced Bottle Feeding: When bottle feeding, use paced bottle feeding to mimic breastfeeding, allowing the baby to control the flow.
- Choose the Right Nipple: A slow-flow nipple helps prevent baby from preferring the faster milk flow of a bottle over the breast.
If you have concerns about nipple confusion, a lactation consultant is a great resource here, too!
If you are combination feeding, or transitioning to formula, this article might help: Choosing the Right Formula for your Baby – What Makes A Great Formula & Ingredients Parents Should Be Mindful Of
Breastfeeding Nutrition for Moms
Nourishing your body is important for milk production and overall well-being, yet in the busyness of new parenthood, it is easy for feeding ourselves to fall to the end of the priority list. During breastfeeding, you need about 500 extra calories per day, and should aim to drink at least 3 liters (100 ounces) of fluids daily (8). As is the case with increased caloric needs during pregnancy, the focus for these “additional” calories should be on consuming nutrients.
Below are some tips for breastfeeding moms:
- Hydration: Drink plenty of water and herbal teas to support milk supply. Coconut water and bone broth can also be excellent hydration options.
- Protein: Include plenty of eggs, grass-fed meat, fish, poultry, legumes, and quality whole grains and dairy in your diet to support energy levels and milk production
- Healthy Fats: Avocados, nuts, seeds, olive oil, and omega-3-rich foods like salmon are great for brain health and milk quality.
- Key Nutrients: Continue taking postnatal vitamins, and consider adding additional supportive supplements like vitamin D, omega-3, magnesium, and/or beef liver.
To learn more, read these articles:
A Note on Vitamin D Supplementation for Breastfed Babies
The American Academy of Pediatrics and The Dietary Guidelines for Americans recommend that all breastfed infants receive 400 IU of vitamin D daily (9), as breast milk alone does not provide a sufficient amount. Breastfeeding mothers may choose to:
- Give their baby vitamin D drops daily.
- Supplement themselves with 6,400 IU of vitamin D daily, which can pass an adequate amount through breast milk.
If your baby is formula-fed or combination-fed, check their formula intake—infants consuming at least 32 ounces of fortified formula per day usually do not need additional supplementation.
To learn more about vitamin D supplementation for infants, read this article: Vitamin D Supplementation For Babies
When to Seek Help
If you’re struggling with breastfeeding, you’re not alone! Reach out for professional support if:
- Your baby isn’t gaining weight properly.
- You’re experiencing persistent pain despite adjustments.
- You suspect a tongue or lip tie.
- You’re dealing with recurring mastitis or clogged ducts.
- You are struggling with your own mental health.
To learn more about postpartum mood, read these articles:
Summary
Breastfeeding is a unique journey, and every mom’s experience is different. Whether you’re navigating latch issues, milk supply concerns, or balancing breastfeeding with bottle feeding, support and knowledge are key. This guide covers essential tips on latch, feeding frequency, common challenges, and maternal nutrition to help you feel confident in your breastfeeding journey.
Moms, what matters most is that your baby is nourished and loved. You’re doing a great job!
References:
- Becker S, Brizuela M, Mendez MD. Ankyloglossia (Tongue-Tie) [Updated 2023 Jun 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482295/
- Brent NB. Thrush in the breastfeeding dyad: results of a survey on diagnosis and treatment. Clin Pediatr (Phila). 2001 Sep;40(9):503-6. doi: 10.1177/000992280104000905. PMID: 11583049.
- Anderson JE, Held N, Wright K. Raynaud’s phenomenon of the nipple: a treatable cause of painful breastfeeding. Pediatrics. 2004 Apr;113(4):e360-4. doi: 10.1542/peds.113.4.e360. PMID: 15060268.
- National Library of Medicine. (2009). Baby-Friendly Hospital Initiative: Revised, Updated and Expanded for Integrated Care. Geneva: World Health Organization; 2009. Session 9, MILK SUPPLY. Available from: https://www.ncbi.nlm.nih.gov/books/NBK153484/
- Nagel EM, Howland MA, Pando C, Stang J, Mason SM, Fields DA, Demerath EW. Maternal Psychological Distress and Lactation and Breastfeeding Outcomes: a Narrative Review. Clin Ther. 2022 Feb;44(2):215-227. doi: 10.1016/j.clinthera.2021.11.007. Epub 2021 Dec 20. PMID: 34937662; PMCID: PMC8960332.
- Dykes F. ‘Supply’ and ‘demand’: breastfeeding as labour. Soc Sci Med. 2005 May;60(10):2283-93. doi: 10.1016/j.socscimed.2004.10.002. Epub 2005 Jan 11. PMID: 15748676.
- Blackmon MM, Nguyen H, Vadakekut ES, et al. Acute Mastitis. [Updated 2024 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557782/
- Whichelow MJ. Letter: Calorie requirements for successful breast feeding. Arch Dis Child. 1975 Aug;50(8):669. doi: 10.1136/adc.50.8.669. PMID: 1200699; PMCID: PMC1545503.
- CDC. (2024, April 15). Vitamin D and Breastfeeding. Breastfeeding Special Circumstances. https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/vitamin-d.html
