8 Herbs for Breastfeeding and How to Make the Best of Them

If you’ve spent any time in breastfeeding forums or chatting with other mums, you’ve probably come across someone swearing by a particular tea or tincture for boosting milk supply. It’s a fair question to ask: if breastfeeding is natural, why do so many of us need herbal help with it?

The truth is that breastfeeding is natural, but that doesn’t mean it’s always easy or automatic. We live very different lives to our grandmothers and great grandmothers. Our diets, sleep patterns, stress levels and work schedules are all different, and all of these things can affect how well milk production gets established and how it’s sustained (you can read more about this in our piece on breast milk supply).

On top of that, breastfeeding was something many of us simply weren’t taught about growing up. Nobody handed us a manual on how to eat and support our bodies for milk production, so it’s no surprise that some mums have plenty of milk with little effort, others need to work a bit harder at it, and a smaller number genuinely struggle.

Before you reach for a herbal remedy, though, it’s worth understanding what’s actually going on with your supply, and whether herbs are even the right tool for the job.

Do you actually need to increase your milk supply?

New motherhood is full of guesswork. You read the books, ask your own mother, join the Facebook groups, and still find yourself unsure whether your baby is getting enough. That’s completely normal. It’s genuinely hard to judge something your body is doing for the first time, and every baby feeds a little differently.

Because of this uncertainty, a lot of mums assume they must have low supply when actually everything is going fine. This is sometimes called “perceived low supply”, and it’s very common, especially in the early weeks when your body and your baby are still figuring each other out.

Signs that your baby is generally getting enough milk include:

• Feeding frequently, roughly 8 to 12 times in 24 hours in the early weeks
• Being allowed to set the pace of the feed, which might mean 10 to 20 minutes per side, sometimes longer
• Audible swallowing while feeding, rather than just sucking
• Steady weight gain once your milk is established, generally averaging around 4 to 7 ounces (about 110 to 200g) a week from day four onwards, though your midwife or health visitor will track this properly at weigh-ins
• Being alert, active and generally well, with good skin tone and colour, and steady growth in length and head circumference

Wet and dirty nappies matter too. As a rough guide, most breastfed babies have at least six wet nappies a day and regular soft, yellowish stools once your milk has properly come in, though your health visitor can talk you through what’s normal for your baby specifically.

If you’re worried, the most useful first step isn’t a herbal tea, it’s getting a proper feed observed by a midwife, health visitor or IBCLC (International Board Certified Lactation Consultant). They can check positioning, attachment and whether your baby is actually transferring milk well, which matters far more than anything you drink.

Breastfeeding really is a two way conversation between your body and your baby. The more often and effectively your baby feeds in the early weeks, the more your body learns to produce. This is why unrestricted, on demand feeding (not clock watching every two hours, and avoiding unnecessary bottles or dummies in the very early weeks) does more for your supply than almost anything else. If, after all that, you and your lactation consultant think your supply genuinely needs a boost, that’s when herbal galactagogues can be worth discussing.

What are lactation supplements, and are they safe?

Most doctors give sensible general advice about eating a balanced diet, but GPs aren’t nutrition specialists, and postnatal nutrition often isn’t covered in much depth in medical training. Many new mums find their diet is missing certain nutrients simply because modern Western eating habits aren’t especially varied or nutrient dense, and because trans fats and heavily processed foods can affect the quality of breast milk (the Weston A. Price Foundation has written about how trans fatty acids can lower the fat content of breast milk, which matters for your baby’s brain development).

This is where some mums turn to natural supplements rather than pharmaceutical options. There are prescription medications that can increase prolactin, but they carry their own side effects, including a recognised link with mood changes and postpartum depression in some women. Herbal galactagogues are generally milder, though “natural” doesn’t automatically mean risk free, more on that below.

You’ve probably heard the word galactagogue thrown around. It simply means:

galactagogue [gah-lak-tah-gog]: an agent that promotes the flow of milk (source)

A galactagogue can be a prescription medicine such as domperidone, or a herb, or even a food. If you and a lactation professional decide supply support is needed, herbal options in the form of teas, infusions or tinctures are usually the gentlest place to start, and you can see exactly what’s going into them.

Which breastfeeding teas and herbs actually help?

Not every “breastfeeding tea” on a supermarket shelf is backed by much evidence, and dosing on commercial products varies a lot. Herbalists who specialise in this area, such as Susun Weed, a well known herbalist and author focused on women’s health through pregnancy and beyond, have written extensively on which herbs are considered safest and most effective for milk supply. The information below draws on her recommendations, alongside general herbal safety guidance, but it isn’t a substitute for advice from your own doctor, midwife or a qualified herbalist who knows your health history.

Red raspberry leaf, nettle and oat straw infusion

This combination (Rubus spp., Urtica dioica and Avena sativa) is often considered the gentlest and safest starting point for new mums. Raspberry leaf is well known as a uterine tonic, nettle is rich in minerals like iron and calcium, and oat straw is calming and nourishing. Brewed as a strong infusion (steeped much longer than a normal cup of tea, often for several hours) it’s a good all round tonic rather than a fast fix.

Blessed thistle tincture

Blessed thistle (Cnicus benedictus) is a recognised galactagogue, typically taken as a tincture in doses of around 10 to 20 drops, two to four times a day, though you should follow the guidance on the product you buy or from your herbalist. It’s extremely bitter, which is why a tincture tends to work better than trying to drink it as a tea. Some herbalists also suggest it may help lift mood in the postpartum period, though this shouldn’t replace proper support if you think you’re struggling with postnatal depression, always speak to your GP or health visitor about that directly.

Alcohol-free stout or malt drinks (hops)

Hops (Humulus lupulus) are a genuine galactagogue, which is part of why alcohol-free stout has such a long folk history as a breastfeeding drink. It’s the hops doing the work, not the alcohol, so stick to genuinely alcohol-free versions. Worth knowing: some drinks labelled “alcohol-free” or “low alcohol” in the UK can still contain trace amounts (up to 0.5%), so check the label if you want to be completely sure, and don’t rely on regular beer as a substitute since alcohol itself can actually suppress milk production.

Comfrey leaf, a herb to treat with real caution

Comfrey has a long history of use for skin, bones and tissue repair, but modern herbal safety guidance is much more cautious about it than it used to be. Comfrey leaves and roots both contain pyrrolizidine alkaloids, compounds linked to liver damage, and current advice from most herbal safety bodies is to avoid internal use of comfrey altogether, not just the roots. If you’re breastfeeding, it’s safest to skip internal comfrey entirely and stick to topical comfrey products (like balms for sore nipples) only after checking with your midwife or health visitor, since even topical use isn’t advised on broken skin.

Aromatic seed brews (anise, caraway, coriander, cumin, dill, fennel)

A simple brew of these seeds is a gentle digestive aid for you, and may help settle a colicky baby too, since these compounds pass through in small amounts via your milk. Fennel in particular has a long tradition of use for this.

Fennel or barley water

Soak or gently boil barley, strain out the grains, and refrigerate the liquid. When you want a drink, warm a cup and stir in a teaspoon of fennel seeds. Some mums find this soothing for after-pains in the early postpartum days as well as helpful for digestion.

Fenugreek

Fenugreek (Trigonella foenum-graecum) is one of the most commonly used and fastest acting galactagogues, available as tea, capsules or tincture. A few important cautions: it should not be taken while pregnant, as it can stimulate uterine contractions. It can also lower blood sugar, so speak to your doctor first if you have diabetes or are prone to low blood sugar. It’s related to chickpeas and peanuts, so avoid it if you have allergies to those, and don’t be alarmed if it makes your sweat or urine smell a bit like maple syrup, that’s a harmless and well known side effect. Always check dosage guidance with your doctor or pharmacist rather than assuming more is better.

Goat’s rue

Goat’s rue (Galega officinalis) is sometimes recommended for milk supply issues linked to insufficient glandular tissue or conditions like polycystic ovary syndrome. Unlike some of the herbs above, it is generally advised against during pregnancy, as there isn’t enough safety data to confirm it’s risk free for a developing baby. If you’re pregnant and thinking ahead to breastfeeding, this is one to save until after birth and only under guidance from a qualified practitioner.

A few honest words before you start

Herbal remedies aren’t regulated the way medicines are, which means quality and strength can vary quite a lot between brands. Buy from a reputable supplier, check for third party testing where possible, and introduce one herb at a time so that if your baby seems unsettled or you notice a reaction, you know what caused it.

It’s also worth remembering that herbs work best alongside good feeding management, not instead of it. If your baby has a tongue tie, a shallow latch, or isn’t feeding often enough, no amount of fenugreek will fix that on its own. A lactation consultant can help you sort out the mechanics first.

And always check with your GP, midwife or health visitor before adding any herb to your routine, especially if you’re on medication, have a health condition, or your baby was premature or has any medical complexities. What’s safe for one mum and baby isn’t automatically safe for another.

The bottom line

You don’t need to become a herbalist to work through a breastfeeding wobble, but a bit of knowledge, some patience, and the right professional support go a long way. Try not to compare your supply to anyone else’s, every mother and baby pair is different. If you do decide to try herbal support, go in with realistic expectations, keep your doctor or midwife in the loop, and give your body and baby time to adjust together.