What Herbal Tea is Good for Breastfeeding? A Helpful Guide

Posted on June 05, 2026

Introduction
The Role of Herbal Tea in Lactation
Best Herbal Teas for Supporting Milk Supply
Soothing and Relaxing Herbal Infusions
How to Safely Choose and Brew Herbal Tea
Herbs to Limit or Avoid While Breastfeeding
Hydration and the Milky Mama Philosophy
Creating a Sustainable Tea Ritual
Realistic Expectations
Conclusion
FAQ

Introduction

Sitting down with a warm cup of tea is one of the few moments of peace many new parents get during the day. When you are breastfeeding, that simple ritual can feel even more significant. You want to know that what you are sipping is not only safe for your baby but also supportive of your own body as you do the hard work of making milk. At Milky Mama, we believe that self-care and lactation support should go hand in hand, and herbal tea is a wonderful way to bridge that gap.

Many parents turn to herbal infusions to help with everything from hydration to boosting their milk supply. However, the world of herbs can feel a bit overwhelming when you are navigating the "can I have this?" stage of early parenthood. This post covers which herbal teas are safe, which ones may support your lactation journey, and which ones you might want to save for after you have finished breastfeeding. We will explore the best botanical choices to help you feel nourished and empowered as you feed your little one.

The Role of Herbal Tea in Lactation

Breastfeeding requires a significant amount of energy and hydration. Your body is working around the clock to produce a complete source of nutrition for your baby. While plain water is essential, herbal teas offer a more flavorful way to meet your daily fluid goals. For many of us, the act of brewing a cup of tea also signals the body to slow down and relax.

This relaxation is more than just a nice feeling. When you are stressed or anxious, your body produces cortisol, which can sometimes interfere with the let-down reflex. The let-down reflex is the process where your body releases milk from the ducts so your baby can drink. By taking ten minutes to enjoy a warm beverage, you may actually be helping your milk flow more easily.

Some herbs are also known as galactagogues. A galactagogue is a substance—often a plant or food—that is believed to help increase or maintain milk production. While tea should never replace a good latch or frequent milk removal, it can be a supportive tool in your breastfeeding toolkit. For more guidance, explore this gentle guide to breastfeeding and pumping.

Best Herbal Teas for Supporting Milk Supply

If you are looking for what herbal tea is good for breastfeeding, you will likely come across several traditional favorites. These herbs have been used for generations to support nursing families.

Fennel Tea

Fennel is perhaps one of the most well-known herbs for lactation. It has a distinct, sweet flavor similar to licorice or anise. Fennel is believed to contain phytoestrogens, which are plant-based compounds that can mimic the hormone estrogen in the body. Since estrogen plays a role in breast tissue development and lactation, fennel is a popular choice for those looking to support their supply.

Beyond milk production, fennel is often used to support digestion. Many parents find that drinking fennel tea helps with their own bloating or gas. Some traditional practices suggest it may even help soothe a colicky baby through the mother's milk, though every baby responds differently.

Blessed Thistle Tea

Blessed Thistle is a plant that has been used since the Middle Ages to support nursing mothers. It is often paired with other herbs to help increase the "flow" of milk. It is important not to confuse this with Milk Thistle, which is a different plant entirely.

Blessed Thistle is quite bitter on its own, so it is rarely found as a standalone tea. You will most often find it blended with other herbs like fennel or lemon balm to make it more palatable. This herb is a key ingredient in many of our support products, including the Milky Mama lactation supplements, because of its long history of helping parents meet their breastfeeding goals.

Nettle Leaf Tea

Nettle, often called Stinging Nettle, is a nutritional powerhouse. It is packed with iron, calcium, vitamin K, and folic acid. Many breastfeeding parents experience fatigue or mild anemia after birth, and the high iron content in nettle can be very helpful for boosting energy levels.

Nettle is considered a "nutritive" herb, meaning it provides the body with the building blocks it needs to stay healthy. When your body is well-nourished, it is better equipped to produce plenty of milk. The taste of nettle is very "green" and earthy, similar to a strong green tea but without the caffeine. You can explore how Milky Mama discusses ingredients such as oats, flaxseed, and brewer’s yeast in its ingredient guide.

Alfalfa Tea

Like nettle, alfalfa is incredibly nutrient-dense. It is rich in vitamin K, chlorophyll, and amino acids. It has been used for centuries to support milk supply and general wellness. Because alfalfa has a very mild, grassy taste, it is easy to drink throughout the day. It is often included in lactation tea blends because it supports the body’s overall health without overpowering the flavor of other herbs.

Red Raspberry Leaf Tea

You may have heard of red raspberry leaf tea during your pregnancy, as it is often recommended in the third trimester to help tone the uterus. However, its benefits do not stop once the baby is born. This herb is excellent for postpartum recovery.

Red raspberry leaf is high in magnesium, potassium, and B vitamins. It helps the uterus return to its pre-pregnancy size and can support the hormonal shifts that happen after birth. While it is not a direct galactagogue in the way fennel is, a healthy, recovering body is much more likely to maintain a strong milk supply.

Key Takeaway: The best herbal teas for breastfeeding often combine galactagogues (like fennel and blessed thistle) with nutritive herbs (like nettle and alfalfa) to support both milk flow and maternal health.

Soothing and Relaxing Herbal Infusions

Sometimes, you aren't looking for a supply boost; you just want to feel calm. These teas are generally considered safe for breastfeeding and can help you manage the stress of new parenthood.

Chamomile Tea

Chamomile is the gold standard for relaxation. It is a gentle sedative that can help you unwind before bed or after a long day of cluster feeding. Since it is caffeine-free, it will not interfere with your baby’s sleep patterns. A relaxed parent often has an easier time with milk let-down, making chamomile a great indirect support for your breastfeeding journey.

Lemon Balm Tea

Lemon balm is a member of the mint family, but it has a bright, citrusy scent. It is known for reducing anxiety and improving mood. For many parents navigating the "baby blues" or general postpartum anxiety, a cup of lemon balm tea can be a very grounding experience. It is gentle enough to drink daily and blends beautifully with other herbs like chamomile or lavender.

Oat Straw Tea

Oat straw comes from the same plant as the oatmeal you might eat for breakfast. Oats are famous for being a "milk-making" food, and the straw of the plant carries many of the same benefits. It is high in silica and calcium, and it is specifically known for its ability to soothe the nervous system. If you are feeling "touched out" or overstimulated, oat straw tea can be very nourishing for your nerves.

How to Safely Choose and Brew Herbal Tea

When selecting an herbal tea, quality is everything. Herbs are technically a form of plant medicine, and they can be quite potent.

Look for Quality Ingredients

Whenever possible, choose organic teas. This ensures that you are not consuming pesticide residues that could potentially pass into your breast milk. Also, check the ingredient list for any "proprietary blends" that do not list the specific amounts of each herb. Transparency is important so you know exactly what you and your baby are consuming.

Steep for Success

To get the most benefit from herbal tea, you should steep it longer than you would a standard black or green tea. Most herbal infusions need about 5 to 10 minutes of steeping time in boiling water to release their beneficial oils and minerals. Keeping a lid on your mug while it steeps helps keep those essential oils from escaping with the steam.

Start Slowly

Every body is different. When you try a new herbal tea, start with one cup and see how you and your baby feel. Some babies may be sensitive to certain flavors or herbs, which might show up as fussiness or changes in their digestion. If you notice any unusual reactions, simply stop drinking that particular blend.

What to Do Next:

Choose a high-quality, organic tea blend.
Consult with your healthcare provider or an IBCLC before starting new herbal supplements.
Set a consistent time each day for your tea ritual to encourage relaxation.
Monitor your baby for any changes in behavior or digestion.

Note: This content is for educational purposes and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with your healthcare provider or a certified lactation consultant before adding new herbs or supplements to your routine.

Herbs to Limit or Avoid While Breastfeeding

While many herbs are helpful, some can actually work against your goals by decreasing your milk supply. These are often called "antigalactagogues."

Sage

Sage is very effective at drying up breast milk. In fact, many people use sage tea specifically when they are ready to wean their babies. If you are trying to maintain or increase your supply, it is best to avoid sage in medicinal amounts (like tea or concentrated extracts). A little bit of sage used in cooking is usually fine, but avoid the concentrated tea form.

Peppermint

Peppermint is a bit of a grey area. For many people, a cup of peppermint tea here and there has no effect on supply. However, in large amounts, peppermint (specifically the menthol it contains) has been known to reduce milk production in some individuals. If you notice your supply dipping after drinking peppermint tea, it is best to switch to a different herbal option.

Parsley

Like sage, parsley is often used in large amounts to help reduce milk supply during weaning. While the small amount of parsley as a garnish on your dinner plate is unlikely to cause issues, you should avoid drinking parsley tea or taking parsley supplements if you want to keep your supply high.

Hydration and the Milky Mama Philosophy

At Milky Mama, we know that breastfeeding is a journey that requires support from every angle. Whether you are using our Pumpin' Punch™ hydration drink for a hydration boost or sipping on a nourishing tea, the goal is to make you feel supported and cared for.

We often tell our community that "every drop counts." Sometimes, getting those drops requires a combination of good hydration, the right nutrients, and the mental space to relax. If you aren't a fan of hot tea, many of these herbal infusions can be brewed and then poured over ice for a refreshing summer drink. Adding a splash of fruit juice or a slice of lemon can make the more "earthy" herbs like nettle much more enjoyable.

Our herbal lactation supplements, such as Lady Leche™ or Pumping Queen™, are designed with these same botanical principles in mind. They offer a concentrated way to get the benefits of lactation-supportive herbs if you don't always have the time to sit down with a teapot. You can learn more about Pumping Queen™ and other options for supplement support.

Creating a Sustainable Tea Ritual

The benefits of herbal tea go far beyond the chemical compounds in the plants. The routine of making tea can become a vital part of your postpartum wellness.

Morning Nourishment

Start your day with a nutritive blend. Using herbs like nettle and alfalfa in the morning can give you a steady stream of minerals to help you power through the morning feedings. Unlike caffeine, which can cause a crash and potentially make some babies jittery, these herbs provide a gentle, grounded kind of energy.

Afternoon Hydration

The mid-afternoon is often when we feel a slump. Instead of reaching for a sugary snack, try a cold-brewed fennel and lemon balm tea. It provides the hydration your body needs to keep making milk while also helping you stay calm during the "witching hour" when babies are often more fussy. For another way to support hydration, browse the lactation drink mixes.

Evening Relaxation

Ending your day with chamomile or oat straw can signal to your brain that it is time to rest. Even if you know you will be up for a midnight feeding, getting into a relaxed state before you go to bed can improve the quality of the sleep you do get.

"A well-hydrated and relaxed parent is the best foundation for a healthy breastfeeding relationship."

Realistic Expectations

It is important to remember that herbal tea is a support tool, not a "magic fix." Every body is different, and what works wonders for one person might not have the same effect for another. If you are struggling with a low milk supply, the most important steps are to ensure your baby is latching correctly and that you are removing milk frequently.

Tea can help by providing hydration and specific botanical support, but it works best as part of a holistic approach. If you have concerns about your supply or your baby's weight gain, always reach out to a certified lactation consultant (IBCLC) for personalized breastfeeding help.

Conclusion

Finding the right herbal tea can be a game-changer for your comfort and your breastfeeding journey. From the mineral-rich nettle leaf to the soothing chamomile flower, nature provides a variety of tools to help you navigate this special time. Remember to focus on high-quality ingredients, stay consistent with your hydration, and listen to your body.

Prioritize hydration: Tea is a delicious way to meet your fluid needs.
Choose the right herbs: Stick to safe options like fennel, nettle, and red raspberry leaf.
Avoid the "dry-up" herbs: Stay away from sage and large amounts of peppermint.
Listen to your baby: Watch for any sensitivities to new herbs.

You are doing an amazing job providing for your little one. If you want to explore more ways to support your lactation journey with expertly formulated ingredients, browse Milky Mama’s lactation treats and supplements.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

FAQ

Is it safe to drink chamomile tea while breastfeeding?

Yes, chamomile tea is generally considered safe for breastfeeding parents and can be very helpful for relaxation. It is a caffeine-free option that may help you unwind, which can indirectly support your milk let-down reflex.

Can herbal tea really increase my milk supply?

Certain herbs, known as galactagogues, have been traditionally used to support milk production. Herbs like fennel, blessed thistle, and alfalfa may help some parents maintain or increase their supply when combined with frequent nursing or pumping. For additional education, consider the Breastfeeding 101 course.

Are there any teas I should avoid while nursing?

You should generally avoid sage tea and large amounts of peppermint or parsley tea, as these are known to potentially decrease milk supply. Always check the ingredients of herbal weight-loss or "detox" teas, as these can contain stimulants or laxatives that are not recommended during lactation.

How many cups of lactation tea should I drink a day?

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