Once you finally get to welcome your child into the world, it’s only natural to want the very best for your newborn. If you’ve chosen to breastfeed, then you’re likely looking for ways to enhance the quality of your milk and encourage lactation.
It’s no secret that here at Gaia, we believe that the answers to many of life’s common health questions can be found in nature. In this article, we’ll discuss some of our favorite herbs for lactation, as well as review the benefits of breastfeeding for babies and moms.
For more information on breastfeeding recommendations, visit the American Academy of Pediatrics website.
Health Benefits of Breastfeeding for Babies & Moms
Breast milk provides all the nutrition your baby needs for the first six months. It is rich in nutrients, and experts agree it helps protect your baby against various infections and other medical conditions.REF#997
Breastfeeding can also benefit a mother's health following childbirth and may lead to a lower risk of many health problems in mothers.REF#998
Experts also agree that it can delay the return of your periods.REF#999
A bonus benefit is that it's cheaper than using formula. Some reports say breastfeeding can save up to $2,000 in the first year of your baby's life. However, remember that breastfeeding is always a mother’s choice, and formula supplementation or substitution may be the best fit for a family.
Best Herbs for Breastfeeding Mothers
Mothers who decide to breastfeed frequently ask us, "Which herbs are safe during pregnancy and lactation?" Fortunately, many herbs can be safe during lactation.REF#1000
Some mothers in the postpartum period may experience low milk production. Fortunately, mothers with low milk supply can use herbs that support breast milk production (also known as galactagogues) to help. Several galactagogues are available, including herbs, tinctures, dietary supplements, and even everyday foods like brewer's yeast and maple syrup, which are also good sources of calcium.
Incorporating herbs and herbal supplements are a convenient way to support milk production and overall wellness. Below are ten herbs that are appropriate for breastfeeding to support mothers and children.
10 Herbs for Breastfeeding Mothers
Black Elderberry (Sambucus nigra)
Supports: the respiratory system and immune health and is a good source of antioxidants*
The Elder shrub has two parts traditionally used to make herbal medicines: the well-known berry and the delicate flower, a traditional children's herb to support the respiratory system.* The berry is best known for its immune-supportive properties, supporting the body's natural immune defenses.*
Research studies have shown Black Elderberry to have antioxidant properties due to its high content of flavonoid compounds.* Gaia Herbs offers a wide variety of Black Elderberry products in syrups, liquid extracts, gummies, powders, and Liquid Phyto-Caps®, making it easy for new moms to find a format that fits their lifestyle and preferences.
Chamomile (Matricaria recutita)
Supports: a sense of calmness*
Traditional uses of Chamomile include calming a restless o child, soothing colic, settling an occasional upset stomach, or soothing the skin.* This gentle herb provides a sense of calm to the nervous system and supports a healthy digestive process.* Used topically as a lotion, it also supports baby's skin.*
Fenugreek (Trigonella foenum-graecum)
Supports: lactation*
Gaia Herbs Fenugreek seed supports the production and secretion of breast milk in nursing mothers.* Midwives have long recommended Fenugreek seed. According to research, a serving of 2 grams of powder taken three times a day may be effective for increasing breast-pump volume within one week of supplementation.*
Fenugreek is also a rich source of vitamins and minerals, including iron, calcium, and magnesium, which are essential for overall health and help support lactation.
Lemon Balm (Melissa officinalis)
Supports: concentration and focus*
Lemon Balm, a member of the mint family, is known for supporting the nervous system, providing a sense of balance, and supporting deeper focus and concentration.* Several clinical studies have looked at the support this plant provides for mood, cognitive function, alertness, calmness, and sleep.* This is especially beneficial for new mothers who may experience a lack of sleep, hormonal changes, and other stressors that can affect their mental and emotional well-being.
Lemon Balm can also help support feelings of relaxation and calmness, which can benefit the mother and baby.* Breastfeeding can be a stressful and overwhelming experience. Incorporating Lemon Balm into the mother's routine can help maintain a sense of calm and relaxation, making it easier for both the mother and baby to relax and bond.
Gaia Herbs Lemon Balm features Lemon Balm grown on our Certified Organic farm, and the delightfully fragrant smell of this herb makes it one of our favorite herbs we grow. This Lemon Balm liquid extract is delicious and easy to use, as you can add 30-40 drops to a glass of water. It also makes a delightful addition to a warm cup of tea.
Nettle (Urtica dioica)
Supports: sinuses, respiratory health, and lactation*
Nettle or Stinging Nettle is a perennial herb native to Europe, Asia, Northern Africa, and North America. While you can cultivate this herb in a garden or field, as we do on our 350-acre Certified Organic farm in Brevard, North Carolina, this herb is also commonly found in forests and alongside roads and meadows.
Nettle is known for helping to maintain sinus health and supporting upper respiratory health.* Nettle can help prevent these illnesses by promoting respiratory health and keeping the mother and baby healthy.*
It also has a long history of traditional use for stimulating milk production and supporting breast milk supply in breastfeeding mothers.* Nettle is also a rich source of vitamins and minerals, including iron, calcium, and vitamin K, which can pass on to the baby through breast milk, providing them with the essential vitamins and minerals they need for healthy growth and development.
Moringa (Moringa oleifera)
Supports: lactation*
Native to India, Moringa is now grown in many other parts of the world with a long history of use in traditional medicine to treat various health conditions. More recently, it has gained popularity as a superfood due to its high nutrient content.
Moringa is a rich source of many essential nutrients, including vitamins A and C, iron, calcium, and protein, which can benefit both the mother and the baby, as breastfeeding can tax the mother's nutritional reserves.
A study found that moringa was effective in supporting milk production in new mothers.REF#1001 The study also found that moringa did not adversely affect the mothers or babies.
Goat's Rue (Galega officinalis)
Supports: lactation and may have benefits for supporting healthy glucose levels*
The pituitary gland releases prolactin, a hormone that plays a crucial role in milk production, in response to a baby's suckling, and Goat's Rue can help to support the production and release of this hormone.*
Goat's Rue contains the active compound guanidine, which can help support healthy blood sugar levels by supporting natural insulin release,REF#1002 which may be helpful for women with gestational diabetes or other blood sugar imbalances.*
It's important to note that Goat's Rue should be used with caution and under the guidance of a healthcare provider or lactation consultant, especially for women with blood sugar imbalances. Some people may experience side effects, such as gastrointestinal discomfort or low blood sugar.
Fennel Seed (Urtica dioica)
Supports: lactation, digestive health, antioxidant*
Fennel Seed is an herb with compounds such as anethole and fenchone that may support prolactin release.* Additionally, fennel seed has estrogen-like properties that can help to support balanced hormonal levels and milk production.*
Known for its digestive-supportive properties, Fennel Seed may help soothe the effects of gas, bloating, and other gastrointestinal discomforts, particularly for nursing mothers who may experience digestive issues because of breastfeeding.*
Fennel seed has a mild and pleasant taste, which makes it a popular ingredient in lactation teas and herbal remedies like Gaia Herbs Lactation Support which features fennel for nursing mothers.
Milk Thistle (Silybum marianum)
Supports: lactation and liver function*
Milk thistle is an herb used to support liver health. It contains an active compound called silymarin, which may support liver function.* For nursing mothers, supporting liver function is essential, as the liver plays a crucial role in metabolizing hormones and removing toxins from the body.
Milk Thistle should be used with caution and under the guidance of a healthcare provider or lactation consultant, as it may not be suitable for everyone. Some people may experience side effects, such as allergic reactions or interfere with certain medications when taking Milk Thistle.
Shatavari (Asparagus racemosus)
Supports: Sinus support, respiratory health, and lactation*
Shatavari (Asparagus racemosus) is an herb used for centuries in Ayurvedic medicine to support women's reproductive health. Shatavari contains phytoestrogens, which are plant compounds that can mimic the effects of estrogen in the body, helping to support breast tissue growth and milk production.*
Research has shown that Shatavari can help support milk production in breastfeeding mothers. One study found that Shatavari effectively supported healthy milk production in women who were not producing enough milk for their babies.REF#1003 The study also found that Shatavari did not cause any adverse effects on the mothers or their babies.
Additional Support for Mothers
Gaia Herbs Plant Force Liquid Iron® is a highly popular supplement for pregnant and breastfeeding women. It contains Nettle, Beetroot, Dandelion, Fennel, Parsley, Rice, Sea Buckthorn, Star Anise, Yellow Dock, and organic honey to form a delicious, orange-flavored syrup that is free of any fillers and binders.
During pregnancy, a woman's iron needs increase, and for some women to get enough iron while pregnant, and when you're nursing, your doctor may suggest taking an iron supplement.
Plant Force Liquid Iron delivers a highly absorbable form of iron the body can quickly use and is easy on the digestive system and safe for use during pregnancy and for breastfeeding women. Each 10 mL serving contains 10 mg of elemental (absorbable) iron, and appropriate daily dosing can help maintain healthy iron levels.*
Gaia Herbs has a great selection of Herbal Supplements for Women & Natural Blends to support women through every stage of life.
Consult Your Doctor or Lactation Specialist
An important thing to note is that while this article lists some of our favorite herbs for breastfeeding mothers, not all herbs are appropriate for everyone. It is crucial to be aware of potential allergies or side effects and avoid herbs that can adversely affect infants, such as sage, licorice, or peppermint.
Using herbs and herbal remedies during lactation requires specialized knowledge, so please consult your healthcare practitioner or a lactation consultant before taking any new herbal supplement to find out which ones are right for you and your unique needs.