Why Your Pumping Output Dropped and How to Fix It

Breast pump in the foreground with a mother holding her baby in the background, symbolizing the journey of pumping and feeding

Breastfeeding and pumping can be a challenging journey, and it’s frustrating when your milk supply suddenly drops—especially when nothing in your routine has changed. If you're used to pumping a certain amount and suddenly see less, it can feel alarming and send you into a stress spiral that makes feeding even harder.

The good news? A dip in milk output doesn’t always mean something is wrong, and in most cases, there’s a solution. Here are five common reasons your supply might decrease when pumping—even if your routine hasn’t changed—plus actionable steps to help you stay on track with your feeding goals.

1. High Levels of Stress

Stress is a major factor that can negatively impact your milk supply. When you’re stressed, your body produces more cortisol, which interferes with the hormones responsible for milk production and can prevent your body from letting down milk. This doesn’t mean you have less milk overall—it just means your milk isn’t as readily available in the moment.

💡 Try This: Practice deep breathing exercises, meditation, or take a quick walk outside to reset. Many parents find that looking at photos or videos of their baby before pumping can also help trigger a letdown.

2. Issues with the Pump

Your pump plays a significant role in how much milk you can express. A poor pump fit or worn parts can drastically affect your output. If the flanges (the parts that fit over your nipples) are too large or too small, suction can be compromised, making pumping less effective or even painful. Similarly, tears or holes in the pump’s membranes can weaken suction, reducing milk removal.

💡 What to Do:

Use a nipple-sizing ruler to measure your size and ensure your flange fits properly. For help, download my Pump Flange Sizing Guide.
Regularly check membranes and other components for wear and tear. Replace them as needed to keep your pump running efficiently.

3. Hormonal Changes (Like Your Period)

Hormonal shifts during your menstrual cycle can temporarily reduce your milk supply. Some parents notice a drop in output just before and during their period, which can feel discouraging—but don’t despair. Your supply will return after your cycle has reset.

💡 Stay Consistent: Increase pumping frequency and focus on hydration during this time. Foods rich in calcium and magnesium—such as leafy greens, nuts, and dairy—may help minimize supply fluctuations. If needed, supplementation with calcium and magnesium might also be beneficial, but always check with your healthcare provider before starting any new supplements.

4. Your Nutrition, Hydration, and Electrolytes

Milk production is a calorie-, nutrient-, and electrolyte-intensive process, and what you consume can directly impact your supply. High levels of systemic insulin, often triggered by consuming more processed or convenience foods, can lower milk supply over time, especially for those with insulin resistance. Additionally, dehydration or an imbalance in electrolytes can reduce milk production.

💡 Fuel Your Body: Prioritize balanced meals with whole foods like whole grains, healthy fats, lean proteins, and leafy greens to stabilize insulin levels and support milk production. Stay hydrated and include electrolytes, such as those found in low-sugar electrolyte drinks, coconut water, or a pinch of salt in your water.

5. Medications Can Impact Supply

Certain medications can affect your milk supply, sometimes without you realizing it. Over-the-counter medications like pseudoephedrine (commonly found in decongestants) can reduce milk production. Hormonal birth control methods, including IUDs or those containing estrogen, may also impact supply. Additionally, some antidepressants can have varying effects on milk production.

💡 What to Know: Always talk to your healthcare provider about any medications you’re taking or considering. They can help you evaluate the risks and benefits and explore alternatives that may have less impact on your milk supply.

Conclusion

By understanding and addressing these five factors, you can often troubleshoot and improve your pumping experience. Whether it’s managing stress, addressing pump issues, monitoring medication effects, or fueling your body with the right nutrition, small changes can make a big difference.

And the for most people, if you are removing milk regularly, the drops in your supply are temporary.

Every drop counts, and you’re doing an amazing job. If you’re facing persistent issues, don’t hesitate to seek support from a lactation consultant. You’ve got this, one pump at a time.

Feeling Overwhelmed with Pumping?
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