Lactation Tea: Can it Really Help Increase Your Milk Supply?

Breastfeeding is natural, but it is not always easy, and many new mothers worry about low milk supply. That is where lactation teas come in. These herbal teas are traditionally used by nursing mothers, but do they really work? Short answer: the research is limited. For the full evidence review, read our updated guide, Does Lactation Tea Work? What the Evidence Really Says.

What is lactation tea?

Lactation tea is a blend of herbs, drunk as a tea, usually in the postpartum period. Many mothers report that it is a comforting routine, but there is little scientific evidence that any tea raises milk supply.

Herbs used in lactation tea

Common herbs found in lactation teas are fenugreek, blessed thistle, fennel, stinging nettle, goat's rue, moringa and milk thistle.

• Fenugreek: tastes a little like maple syrup and is traditionally used by nursing mothers. Avoid it during pregnancy.
• Blessed thistle: a traditional herb in many nursing blends.
• Fennel: traditionally used by nursing mothers; research on it is limited.
• Stinging nettle: a nutrient rich herb. It is not meant for use during pregnancy.
• Goat's rue: a traditional herb in some European nursing blends.
• Moringa: popular around the world for its nutrient content.
• Milk thistle: a traditional herb, often found in nursing blends.

How to use lactation tea

Always follow the directions on your pack. In general, lactation tea is brewed like other teas, hot or iced, and 1 to 3 cups a day is typical. Check the label of your tea for the amount that suits that blend.

Teas to try

Secrets of Tea makes two lactation blends for nursing mothers, both USDA organic: Lemongrass Lactation Tea, a citrus-bright blend led by lemongrass, and Lactation Tea, Organic Fruit Nursing Blend, a fruity herbal tea. Both are traditionally used by nursing mothers as a warm, hydrating part of the day.

Other ways to support your milk supply

• Feed or pump often. Milk supply follows supply and demand: the more milk is removed, the more the body makes.
• Take extra skin to skin time with your baby, which can help you feel relaxed.
• Stay hydrated and well nourished.
• Rest when you can. A massage or extra sleep helps.
• Check with your doctor about medications, and avoid smoking.
• Eat lactation cookies and bars, with oats, brewer's yeast, wheat germ and flaxseed, if you enjoy them.

Takeaway

There is limited scientific evidence for lactation teas. Many mothers enjoy them as a calming, hydrating routine. If you are worried about supply, talk to a lactation consultant or your doctor.

FAQs

How can I tell if my milk supply is low?

Signs can include a baby who seems unsatisfied after feeding, fewer or shorter feeds, or very little milk when pumping. Ask a lactation consultant to check.

What are some reasons milk supply may decrease?

Infrequent or ineffective feeding, stress, tiredness, certain medications and some medical conditions such as thyroid issues.

How often should I breastfeed or pump?

Frequent, regular sessions help. Many guides suggest 8 to 12 times a day, or whenever your baby shows hunger cues.

Can certain foods or drinks help with supply?

Some foods and drinks are traditionally used by nursing mothers, such as oatmeal, almonds and lactation teas. Evidence for them is limited.

How long does it take to see a change?

It varies from person to person. It can take several days to a few weeks, depending on feeding or pumping habits.

General information, not medical advice. Ask your doctor or lactation consultant before using any herbal product.