Breastfeeding Teas for Better Milk Supply: Understanding Galactagogue Herbs

Breastfeeding mothers often worry about their milk supply. Herbal "lactation teas" promise to help, but they are not magic potions. These blends usually contain galactagogue herbs—plants traditionally believed to encourage milk production. While some herbs have limited scientific support, most have not been thoroughly studied, and results can vary from one person to another. Always check with your doctor or a lactation consultant before using any herbal supplement.

Common herbs used in breastfeeding teas

Fenugreek: This spice is one of the most popular galactagogues. Small human trials suggest that fenugreek may increase milk volume, but evidence is far from conclusive. Since fenugreek can cause uterine contractions, it should not be used during pregnancy.

Blessed thistle: Blessed thistle is used to help digestive issues. There is little research on its ability to promote lactation, but it is generally considered safe for breastfeeding mothers when used in moderation.

Fennel: Fennel seeds contain compounds that may have estrogenic effects and have been used to support milk production and ease digestive discomfort. A small study found that teas with fennel improved milk volume in breastfeeding mothers.

Stinging nettle: Rich in nutrients like iron and calcium, nettle leaf is sometimes included in lactation teas. It’s believed to support milk supply, but research is very limited and pregnant women should avoid nettle because it can stimulate the uterus.

Goat’s rue: Goat’s rue supports liver, adrenal and digestive health and has been used to encourage milk production. Small studies and anecdotal reports suggest it could be helpful, but more research is needed.

Moringa: Moringa leaves are packed with vitamins, minerals and antioxidants. Animal studies indicate that moringa may improve postpartum milk production, but evidence in humans is sparse.

Milk thistle: Known for its benefits to liver and bone health, milk thistle is sometimes used in galactagogue blends. Only small studies support its use for milk supply and pregnant women are advised to avoid it.

How to brew lactation teas

Lactation teas are prepared much like any herbal tea. For a cup of tea, steep one tea bag or teaspoon of loose herbs in hot (90–95°C) water for several minutes. Some manufacturers recommend 1–3 cups per day. Always start slowly and monitor how you and your baby feel. Rotate blends instead of drinking the same herbs for long periods, and stop immediately if you notice any adverse symptoms.

Safety and other ways to support your supply

Herbal teas are not a replacement for proper breastfeeding support. Many galactagogue herbs lack solid scientific evidence, and some may cause side effects or interact with medications. To support your supply, focus on frequent nursing or pumping, stay hydrated, eat balanced meals, get plenty of rest and practise skin‑to‑skin contact with your baby. If you have concerns about your milk production, consult a healthcare professional or certified lactation consultant.

Conclusion

Breastfeeding teas can be a comforting ritual and may provide gentle support thanks to herbs like fenugreek, fennel, nettle and moringa. However, their effects vary and research is limited. Use them as part of a holistic approach that includes good nutrition, rest and expert guidance. Always talk to your healthcare provider before trying new herbs, and remember that you’re already doing an amazing job nourishing your baby.