Lactation teas are specially blended herbal teas made to support milk production in breastfeeding moms. They usually include herbs called galactagogues—plants believed to help increase breast milk supply. Many cultures have used these herbs for generations as part of postpartum care.
Common ingredients include fenugreek, fennel, blessed thistle, and milk thistle. Some blends also use nettle, anise, or moringa. You’ll find them in tea bags, loose-leaf mixes, or DIY recipes.
Lactation teas are not a miracle fix, but they can support your body’s natural milk-making process—especially when paired with consistent nursing, good nutrition, and rest. It can also be a small moment of calm in your day, which matters more than it might seem.
How Milk Supply Works (And Where Tea Fits In)
Milk production runs on demand: the more milk your baby removes from the breast (or the more you pump), the more your body makes. This process is driven by hormones—mainly prolactin and oxytocin—and by how often and how fully your breasts are emptied.
Lactation tea fits into this system as a support tool. Some herbs may help increase prolactin levels or improve hydration, but they won’t create milk in isolation. Think of them as part of a supportive routine, not a standalone solution.
Key Herbs In Lactation Teas And What They Do
Fenugreek
One of the most well-known herbs for milk supply, fenugreek may help boost production by mimicking estrogen and stimulating sweat glands, which are similar to milk glands. Some clinical evidence supports a modest benefit. (National Library of Medicine). Side effects can include digestive upset or a maple syrup smell in sweat and urine. Avoid fenugreek if you’re pregnant, have thyroid issues, or take medications for diabetes or blood pressure.
Blessed Thistle
Blessed thistle is traditionally paired with fenugreek in many blends. It has been used in herbal medicine to support lactation. Most claims are anecdotal or based on long-standing herbal tradition.
Fennel
This herb contains compounds that mimic estrogen and may support milk flow. Some small studies and traditional use suggest a mild galactagogue effect. It is often included in blends for its digestive benefits and mild, sweet taste (National Library of Medicine).
Milk Thistle
Milk thistle is best known for supporting liver health. It contains silymarin, which is sometimes suggested to support milk production. If included in a blend, it may offer broader postpartum support than a direct milk-boosting effect.
Moringa
Moringa is a nutrient-dense plant rich in iron, calcium, and antioxidants. Some research suggests it may support increased milk volume, especially when taken in the early postpartum weeks (National Institutes of Health).
Other Herbs To Know
Herbs like nettle, goat’s rue, lemon balm, and chamomile are sometimes included in lactation blends. These are usually chosen for general wellness, relaxation, or nutritional support.
Popular Lactation Tea Brands: What Moms Are Using
Here’s a quick look at some well-known brands to help you choose what’s right for you. Always verify ingredients and certifications on product packaging.
- Traditional Medicinals Mother’s Milk: Includes fenugreek, fennel, and blessed thistle. Sweet, licorice-like flavor. Organic and non-GMO (per label).
- Earth Mama Milkmaid Tea: Uses milk thistle, fenugreek, fennel, and red raspberry leaf. Minty and mild, with lemon verbena. Caffeine-free (per label).
Homemade Lactation Tea Recipes To Try
Making your own tea can be a simple and cost-effective way to personalize your routine.
Recipe 1: Fenugreek & Fennel Blend
- 1 tbsp fenugreek seeds
- 1 tbsp fennel seeds
- 1 tsp anise seeds
- 1 tsp blessed thistle
- Optional: honey or lemon
Steep in hot water for 10–15 minutes. Strain and sip 1–2 cups per day.
Recipe 2: Chamomile & Nettle Soothing Tea
- 1 tbsp chamomile flowers
- 1 tbsp nettle leaves
- 1 tsp fennel seeds
- 1 tsp lemon balm
Steep for 10–15 minutes. Add honey if desired. Great for evening wind-downs.
How To Use Lactation Tea Effectively
- Start with one cup a day and increase gradually to 2–3 cups, if needed
- Drink it at consistent times (like during nursing or pumping sessions)
- Stay hydrated with water throughout the day—tea isn’t a substitute
- Track your body’s response for at least 3–5 days before adjusting
Pair your tea routine with skin-to-skin time, frequent nursing, and rest when possible. If supply remains low, reach out to a lactation consultant for personalized help.
Other Natural Ways To Support Milk Supply
Lactation tea works best as part of a bigger strategy. Consider adding these natural options to your routine:
- Oatmeal – Rich in iron and comforting as a warm breakfast
- Brewer’s yeast – Full of B vitamins and often added to lactation cookies
- Hydration – Water and electrolyte-rich drinks like coconut water or jungle juice support milk volume
- Frequent breastfeeding/pumping – Aim for every 2–3 hours, including at night
These practices support your body’s ability to make more milk, naturally.
Side Effects And When To Be Cautious
While many moms tolerate lactation tea well, it’s still important to watch for reactions.
- Some herbs (especially fenugreek and fennel) may cause gas, bloating, or loose stools
- Allergies are rare but possible; watch for itching, swelling, or rash
- If you have a medical condition or take medications, check with your doctor first
Start low, go slow, and stop if you or your baby react poorly.
Final Takeaway on Lactation Teas
Lactation tea can be a helpful part of your breastfeeding toolbox—but it’s not a fix-all. The most important drivers of supply are frequent feeding, hydration, and support.
Tea can offer comfort, nutrients, and possibly a milk-making boost. So if a warm cup of tea fits into your rhythm, enjoy it. It’s one small act of care in a season that asks so much from you—and sometimes, that’s enough to make a difference.
Resources
- Find a breastfeeding support group near you.
- Milkology Breastfeeding Class – Affordable, video-based online course to help you master breastfeeding at your own pace.
References
- Breastfeeding and Human Milk — American Academy of Pediatrics (2012)
- Breastfeeding Report Card — Centers for Disease Control and Prevention (2022)
- Fenugreek — National Library of Medicine (2021)
- Moringa: Potential Galactagogue — National Institutes of Health (2020)
- Fennel and Breastfeeding — National Library of Medicine (2021)
- Hormones and Breast Milk Production — La Leche League (2023)
- Milk Thistle Fact Sheet — National Institutes of Health (2022)
