As a mama committed to nurturing her babies in the most natural ways possible, I’ve always been drawn to the healing power of herbs. One of the most beautiful things about motherhood is the way our bodies are designed to nourish our little ones. But I know that for many there are times when their milk supply can dip, leaving us feeling stressed and uneasy. Fortunately, nature has provided us with various herbs known to support and enhance production. These herbs are called galactagogues and have been studied for their benefits! They have been used for centuries by breastfeeding mothers to help promote healthy lactation.
Here are seven herbs I love that can help boost your milk supply, along with tips on how to incorporate them into your daily routine—whether you prefer a comforting cup of warm tea or a refreshing iced version.
1. Fennel Seed: The Digestion Helper
Fennel seed is not just for digestion! It also works wonders for boosting milk supply production. Fennel supports the hormonal balance needed for lactation. Plus, its mild licorice-like flavor makes it a tasty and soothing addition to any tea.
How to use: To make fennel tea, steep about 2 teaspoons of fennel seeds in hot water for 5-10 minutes. You can do this on the stovetop, in your tea kettle, or whatever works for you! For a stronger infusion, consider crushing the seeds up before steeping. This brings out more flavor and benefits. For a cool twist, let it chill in the fridge for a couple of hours, then serve with ice and a squeeze of citrus juice.
Why it works: Fennel helps relax smooth muscle tissue, which can promote the flow of milk, while also supporting digestion, something that can be a real blessing during the postpartum period when digestion can be sluggish.
2. Alfalfa Leaf: A Nutrient Powerhouse
Alfalfa is often called the “queen of herbs,” and for a good reason. It’s packed with vitamins, minerals, and antioxidants that nourish both mom and baby.
How to use: Alfalfa can be consumed in tea form by steeping 2 teaspoons of dried alfalfa leaves in hot water for about 10-15 minutes. You can also take it as a capsule supplement, but I prefer the gentle warmth of a cup of tea.
Why it works: Alfalfa’s rich array of nutrients can support overall health, which indirectly supports lactation. Its high vitamin K content is also helpful in preventing bleeding, which is beneficial after birth.
3. Blessed Thistle: The Lactation Hero
Blessed Thistle has long been regarded as one of the most effective herbs for boosting milk supply. Known for its ability to stimulate the production of prolactin (the hormone responsible for milk production), it’s a fantastic herb to add to your postpartum regimen.
How to use: Blessed thistle can be used in tea in the same way mentioned with the herbs above—you can pair it with other galactagogue herbs or really any herbs you like! Why it works: Its ability to boost prolactin levels makes blessed thistle a go-to herb for new mothers seeking to increase their supply. It does have a mild bitter taste that greatly helps with digestion, but that is why it’s suggested to mix it with other herbs. Bitters are great during breastfeeding for mom and baby alike.
4. Marshmallow Root: The Soother
Marshmallow root is known for its soothing, mucilaginous properties, which means it helps to coat and protect the digestive tract. But beyond the digestive benefit, marshmallow root also works as a gentle galactagogue.
How to use: Make tea as you do with any herb. However, this herb can become
thick and more viscous if you wish, by allowing it to steep longer. It makes a good
addition to chilled tea as well.
Why it works: Marshmallow root helps to hydrate the body and support the milk-producing glands while also providing comfort to a tired and sometimes stressed mama. It’s really a great way to nourish and relax—a bonus is that it is also very helpful in easing reflux.
5. Raspberry Leaf: The Multi-tasker
Raspberry leaf is not just for pregnancy; it’s an excellent herb for postpartum health as well. While it’s commonly known for toning the uterus and preparing the body for labor, it supports milk production and overall wellness.
How to use: This herb can be drunk as a tea daily, hot or iced. Try incorporating it into your daily routine for countless benefits. If you are looking for a herb that supports your postpartum recovery and lactation.
Why it works: Raspberry leaf is rich in vitamins, minerals, and antioxidants that help tone the uterine muscles and balance hormones, which is crucial in the postpartum period. It’s a supportive herb for milk production, providing both nourishment and relaxation.
6. Fenugreek: The Classic Lactation Booster
Fenugreek is likely the most well-known herb for increasing milk supply and for good reason. It has been used for centuries to help breastfeeding mothers enhance milk production. Fenugreek contains compounds that mimic the effects of estrogen which can stimulate milk production.
How to use: Make a tea or add it into a tea blend. If you prefer a stronger flavor, you can also try using fenugreek in combination with other lactogenic herbs.
Why it works: Fenugreeks ability to stimulate prolactin production makes it a reliable choice for moms seeking to increase their milk supply. The herb is potent so make sure to drink it in moderation, especially if you’re new to using it.
7. Stinging Nettle: The Ultimate Nourishing Herb
Stinging nettle is so a powerful herb known for its ability to deeply nourish the body. Full of vitamins and minerals, including iron, calcium, and magnesium, nettle supports overall health like a multivitamin. Which in turn can support healthy lactation. It also is great for hydration, which is crucial for breastfeeding.
How to use: Make a tea with the dried leaves and let steep for 15 minutes. For a refreshing twist mix it with some raw honey then allow it to chill and drink as a cooled iced beverage that can give you a great midday pick me up!
How it works: Nettles high mineral content supports overall energy levels and vitality, which is vital during the demanding early days of motherhood. It’s mild diuretic properties also help to flush out excess fluids, balancing your body and helping milk production.
How to Make Your Own Lactation Tea Blends
Consider brewing several of these herbs together to make delicious, effective lactation teas. Here is a sample recipe of a homemade herbal lactation tea blend:
- 1 tsp fennel seed
- 1 tsp fenugreek
- 1 tsp alfalfa leaf
- 1 tsp raspberry leaf
- 1 tsp nettle leaf
- add honey, lemon, or sweetener if you’d like
Combine the herbs in a tea ball, infuser tea kettle or even just in a pot on the stove. Allow it to steep for 15 minutes. Drink it warm or allow it to chill and drink it iced throughout your day!
If you don’t feel like keeping up with making teas is ideal for you, then you can consider making yourself a tincture or a glycerin with these herbs—or purchase one! Earthley has a lovely product for lactation called Mama’s Magic Milk Boost that contains 5 of these 7 herbs! It honestly has a lovely taste and great reviews.
Final Thoughts
Herbal teas are a gentle, natural way to support your body and enhance milk production during breastfeeding. Breastfeeding burns so many calories and can be quite hard on your body if you aren’t properly nourished so, please remember to make time for yourself. You cannot pour from an empty cup.
Incorporating these herbs into your daily routine can help soothe, nourish, and strengthen your body, while providing your baby with the nourishment they need to thrive! You are doing something truly amazing, and it deserves to be celebrated. Enjoy warm or iced teas and rest easy knowing these herbal allies are working hard with your body to optimize your lactation health! Be proud of this journey and know you have support here.
Happy sipping mama!
