Lactation Tea for Nursing Moms

What Is In Lactation Tea?

While there are many different mother's milk blends, there are several herbs that are typically found in lactation teas that have beneficial properties for nursing moms, and are either known for increasing milk production, nourishing mom and baby, or helping digestion. Many of them overlap with herbs used in my NORA pregnancy tea. The herbs I use in my lactation tea are:

• Red Raspberry Leaf: Red raspberry leaf is rich in minerals like magnesium, potassium, and iron, and is great for postpartum healing and hormone balance. It is also a galactagogue, helping to increase milk production.
• Nettle: Nettle is high in vitamins A, C, D, and K, calcium, potassium, phosphorus, iron and sulfur, as well as chlorophyll and other phytonutrients like beta-carotene, lutein, zeaxanthin, and quercetin. It is not only great for overall nourishment and postpartum healing, but is also a natural galactagogue.
• Oatstraw: The green unripened part of the oat plant is very high in calcium, magnesium, and iron. It helps soothe the nervous system, which can ease stress and anxiety, and promotes balanced hormones, healthy digestion and lactation.
• Alfalfa: Alfalfa is extremely nutrient dense and aids in digestion and absorption of nutrients, and promotes hormone balance. While not specifically a galactagogue, the nutrients in alfalfa are incredibly nourishing. While you can leave this one out if you don't have it on hand, I like to include it since I already had some from my pregnancy tea blend.
• Fennel: Fennel seed is a common galactagogue known for increasing milk supply, and it's also a digestive aid. Since it can pass through the breastmilk, fennel could help ease colic and digestive discomfort in baby, too.
• Fenugreek: Fenugreek is a common spice used around the world, but it is also one of the most well known galactagogues, increasing milk supply and flow. It is high in vitamin C, potassium and amino acids.
• Anise: Anise seeds is another common herb used for lactation. It helps soothe digestive discomfort, so could be helpful for colic in baby. It also has a sweeter more pleasant taste than many of the herbs.
• Chamomile: Chamomile is a common calming and relaxing herb used for tea. While not specifically for milk production, I like to include chamomile to help ease tension and make the tea taste a little better.

Other herbs that are sometimes used in lactation teas include Milk Thistle, Dandelion, and Caraway. You can also add other flavorings, such as cinnamon and ginger chips for taste. The great thing about making your own lactation tea is that you can customize it based on your own needs, what is available to you and what agrees with your body. Feel free to omit or add ingredients as needed.

Most herbs can be found in bulk in health food stores. You can also buy them in larger quantities on Amazon (the ones I use are linked above!) or through places like Azure Standard, which I've also done. When purchasing herbs, I typically buy organic and 'cut and sifted' or whole seeds in the case of fenugreek, fennel, and anise.

For the full printable recipe, scroll to the recipe card at the bottom of the page.

To Make The Tea Blend:

Mix all the herbs in a quart size mason jar or other sealable container. Stir with a long spoon or shake to distribute everything evenly. Store sealed in a cool, dry place.

To Brew Hot Tea:

To brew a cup of hot tea, add 1-2 tablespoon of tea in a loose-leaf tea ball to a mug and fill with boiling or near-boiling water. Seep for at least 5 minutes, then strain and discard the herbs. Sweeten to taste, if you'd like.

To Make Iced Tea:

To brew a large batch of iced tea, add a heaping ¼ cup of tea blend to a quart sized mason jar. Add boiling or near-boiling water. Allow the tea to cool to room temperature and strain through a fine mesh strainer. To make a stronger infusion, let the tea seep overnight in the refrigerator, and strain in the morning. Store in the refrigerator to drink over ice throughout the day or week.

How To Make Lactation Tea Taste Better

Admittedly, some of the herbs in mother's milk tea aren't the most palatable. And while I like the taste of fennel, anise and chamomile, some people don't love them. A few ideas for making your tea taste better:

• Add cinnamon and ginger chips to the loose-leaf tea.
• Brew a bag of your favorite tea (such as chai) in the mug with the lactation tea - this is my favorite way to enjoy it in the winter! I like this caffeine free chai.
• Sweeten with honey, sugar or another favorite sweetener.
• Add a squeeze of lemon or a splash of your favorite fruit juice to iced tea.

More Tips for Increasing Your Milk Supply

• Make sure you are eating enough! You need enough calories to produce milk. But also make sure they are nourishing calories from protein, healthy fats, fiber-rich carbs.
• Eat lots of foods that naturally help you boost your milk supply.
• Make lactation cookies or snack balls (with or without brewer's yeast!).
• Stay hydrated throughout the day - this tea can help!
• Pump. Add a session or two of pumping if you can (I know, easier said than done for busy mamas!). Removing more milk from the breasts signals to your body to produce more.
• Take a supplement if needed. Fenugreek works well for me.