​A Parent's Guide to Tea to Increase Milk Production

If you're exploring ways to boost your milk supply, you've probably heard someone mention a tea to increase milk production. These special herbal teas, often called lactation teas, have been a quiet staple for nursing parents for centuries, seen as a gentle, natural way to support a healthy milk supply.

Understanding How Lactation Teas Work

Worrying about your milk supply is one of the most common anxieties new parents face. You are definitely not alone. While lactation tea is just one of many tools people turn to for support, it helps to first understand what it is and how it’s believed to work.

At its core, a tea to increase milk production is simply an herbal infusion. Lactation teas are a specific type of herbal tea, and if you're curious to learn more about the broader world of these natural drinks, this What Is Herbal Tea: A Comprehensive Guide is a fantastic resource. What makes lactation teas unique are the specific herbs chosen for their special properties.

What Are Galactagogues

The "magic" ingredient in these teas comes down to something called galactagogues. It's a fancy word for any substance, be it an herb, food, or medication, that may help increase milk production. Cultures all over the world have long traditions of using certain plants and foods as galactagogues to help nursing mothers.

These herbs are thought to work in a few different ways:

• Hormonal Support: Some herbs are believed to interact with the key hormones responsible for making milk, like prolactin.
• Nutrient Boost: Others are packed with vitamins and minerals that are crucial for overall postpartum health and recovery, which in turn supports lactation.
• Relaxation Aid: We all know stress can hinder milk flow. Calming ingredients, like chamomile, help promote a sense of calm that can make nursing a smoother experience for everyone.

Think of lactation teas as one part of your overall breastfeeding strategy. They’re meant to be a complementary tool, not a quick fix for a more serious underlying issue.

Setting Realistic Expectations

While many parents find sipping on a warm cup of lactation tea helpful, it's crucial to remember they work best alongside other proven strategies. The foundation of a strong milk supply is, and always will be, supply and demand. The more milk that is effectively and frequently removed from the breast, the more milk your body gets the signal to make.

You can think of it this way: frequent nursing or pumping is the engine driving your milk production. A lactation tea can act like a quality fuel additive. It might help the engine run a bit more smoothly, but it can't replace the engine itself. To get a better handle on the fundamentals, our guide on the essentials of lactating 101 is a great place to start.

Ultimately, lactation tea can be a comforting ritual that helps with hydration and may offer a gentle boost. But it’s most powerful when paired with the real cornerstones of a healthy supply: frequent feedings, a good latch, solid nutrition, and as much rest as you can possibly get.

The Most Common Herbs in Lactation Teas

When you pick up a box of lactation tea, the ingredient list can feel like a peek into an old-world botany book. These special blends rely on a handful of herbs, known as galactagogues, that have been passed down through generations of nursing parents to help encourage milk production.

Knowing what these herbs are and why they’re included can help you feel much more confident about what you’re sipping. Each one is believed to support lactation in its own unique way.

As you can see, lactation tea is about more than just a single ingredient. It’s about combining these supportive herbs with holistic self-care to help your body do what it does best.

Let's break down the most popular herbs you’ll find.

To make things easier, here's a quick rundown of the herbs we'll be covering.

Quick Guide to Common Lactation Herbs

Now, let's dive a little deeper into what makes each of these herbs a staple in the world of lactation support.

Fenugreek: The Famous Galactagogue

Fenugreek is almost always the star player in lactation teas, and for good reason. It has a long history, spanning centuries and cultures, as a go-to remedy for boosting milk supply. The small, maple-scented seeds are packed with compounds called phytoestrogens, which are plant-based substances that can mimic estrogen in the body.

The theory is that these compounds may influence the hormones responsible for milk production, specifically, prolactin. While scientific studies have shown mixed results, countless parents anecdotally report a noticeable increase in their supply after adding fenugreek to their routine.

It's a powerful herb. So powerful, in fact, that you might notice a distinct maple syrup-like smell in your sweat or urine. This is a common and harmless side effect, and it’s usually a sign that you've reached an effective dose.

Fennel: The Gentle Supporter

Fennel is another frequent find in lactation blends, known for its sweet, licorice-like flavor. Like fenugreek, fennel also contains phytoestrogens, including a specific compound called anethole, which is believed to gently encourage milk production.

Beyond its potential lactogenic properties, fennel offers other great benefits for new parents and their babies.

• Digestive Aid: It's well-known for its ability to soothe the digestive system, which is a welcome relief during postpartum recovery.
• Calming Properties: Some traditional uses suggest fennel can help calm a gassy baby through the parent's milk.

Fennel is often seen as a gentler alternative or a supportive partner to more potent herbs. Its soothing qualities make it a valuable addition to any lactation tea.

Blessed Thistle: The Traditional Partner

Blessed thistle often works in tandem with fenugreek. In fact, many herbalists believe these two create a powerful synergy where each one enhances the effects of the other. Traditionally, it was used as a general wellness tonic for digestive issues and postpartum recovery.

How does it work? The exact mechanism isn't fully understood, but it's thought to stimulate blood flow to the mammary glands and support the release of prolactin. While it’s less studied than fenugreek, its reputation is built on centuries of traditional use and positive reports from lactation consultants and parents alike.

Stinging Nettle: The Nutrient Powerhouse

Stinging nettle might sound intimidating, but it's a nutritional giant in the herbal world. Once it's dried for tea, its "sting" is completely gone, leaving behind a wealth of vitamins and minerals. It's particularly rich in iron, calcium, and vitamin K, all of which are vital for a parent recovering from childbirth.

Instead of directly stimulating hormones, nettle's role is more foundational. It supports your overall health and replenishes essential nutrients, which in turn creates a better internal environment for making milk. Think of it as preparing the soil so the plants can grow strong. A well-nourished body is simply better equipped to produce plenty of nutrient-rich milk.

Milk Thistle: The Liver Protector

Don't confuse milk thistle with blessed thistle. They're two completely different plants. Milk thistle is most famous for its liver-protective properties, thanks to a compound called silymarin. While it's sometimes included in lactation blends, its direct impact on milk supply is less established than herbs like fenugreek.

Some evidence suggests the phytoestrogens in milk thistle could have a mild effect on prolactin levels. However, its main role in a lactation tea is often to support the parent's overall wellness, particularly liver function, which is essential for hormone balance and detoxification.

While tea can be a fantastic support, remember it's just one piece of the puzzle. For more ideas, you might be interested in our guide on foods to increase milk supply. Combining different strategies gives you a more complete approach to nurturing your milk production.

What the Research Says About Effectiveness

When you're staring at a box of lactation tea, the big question is always, "Does this stuff actually work?" The honest answer is a mix of centuries-old wisdom, countless personal stories from other moms, and a body of science that's still playing catch-up.

While these herbs have been used to support breastfeeding for generations, researchers are only now starting to study them with modern scientific methods. Much of the evidence we have comes from smaller, observational studies, and the gold standard in medical research is something called a randomized controlled trial, or RCT.

Think of an RCT like a perfectly fair experiment. Researchers take two groups of similar moms, give one group the real lactation tea, and give the other group a placebo (a fake tea that looks and tastes the same). By comparing the results, they can tell if any increase in milk supply was truly because of the herbs and not just a coincidence.

What Studies Have Found

The scientific community is still piecing together the full picture, but some studies have shown really promising results. While the evidence isn't strong enough to make a blanket statement that all lactation teas work for everyone, it definitely points in a positive direction for certain herbal blends.

A key thing to remember is that different herbs and tea blends can have very different effects. How well a tea works often comes down to the specific combination of ingredients and the dose. This is a big reason why you’ll see so much conflicting information online.

For example, a notable randomized controlled trial from Thailand, published in 2021, looked at a specific herbal tea given to new mothers after a cesarean delivery. The results were impressive. The mothers who drank the tea, starting 72 hours after birth, saw a significant increase in their milk volume compared to the group that didn't. The moms drinking the tea saw their milk production jump by over 20% within the first week. Their pumped milk volume climbed from an average of 150ml per session to 185ml by day 7. You can dive into the specifics and read the full research about this herbal tea study for more details.

The Big Picture on Lactation Tea Research

While individual studies give us clues, it's important to look at the whole field of research, which is definitely still growing. The quality of studies varies, and many are quite small, making it tough to say the findings apply to every single person.

Here’s a quick rundown of where the science stands right now:

• Some Evidence is Promising. Certain well-known herbs, like fenugreek and fennel, have been studied multiple times, and some of that research shows a positive impact on milk volume.
• Inconclusive Results are Common. For every study that shows a benefit, you might find another that reports no significant difference. This doesn't necessarily mean the tea is useless; it just means we need more, higher-quality research to get a clearer answer.
• The Placebo Effect is Real. Never underestimate the power of self-care. The simple act of doing something nurturing for yourself, like sipping a warm cup of tea, can lower stress. Since stress is a known milk supply killer, this relaxing ritual might be helping all on its own.

The bottom line from a scientific perspective is that while some herbal galactagogues show potential, the evidence isn't yet definitive. This is why it’s best to think of lactation tea as a supportive tool in your toolbox, not a guaranteed fix.

Ultimately, the science is still catching up to what mothers and traditional healers have known for centuries. The absence of a huge, definitive study doesn't erase the positive experiences of countless parents. It just reminds us to keep a balanced perspective. If you're worried about your supply, it's a good idea to explore all potential causes of low milk supply in our detailed guide. Every breastfeeding journey is unique, and what works for you might be different from what the studies show so far.

Safety First: Potential Risks and Precautions

While many parents find herbal teas to be a gentle and supportive tool, it’s important to approach them with the same care you would any other supplement. The herbs in a tea to increase milk production are generally considered safe in the amounts found in commercial tea bags, but your health and your baby's always come first.

Think of it this way: even natural things have effects on the body, so it’s smart to know what they are. This means being aware of potential side effects, understanding when to be extra cautious, and knowing who to talk to before you start sipping. Most side effects are mild, but being informed helps you make the best choice for your unique situation.

Common Mild Side Effects to Watch For

The good news is that for most people, lactation teas don't cause major problems. When side effects do pop up, they’re usually related to digestion.

You or your baby might experience:

• Gassiness or Bloating. Fenugreek is a common culprit here. It can sometimes cause a bit of digestive upset for you and, less commonly, for your baby.
• Changes in Stool. You might notice looser stools, or your baby’s diapers might look a little different than usual.
• Maple Syrup Scent. This one can be a surprise! A well-known side effect of fenugreek is that it can make your sweat and urine smell faintly of maple syrup. It's totally harmless, just a quirky thing to be aware of.

These effects are typically mild and often go away once your body adjusts or if you stop drinking the tea.

When to Be Extra Cautious

Certain health conditions and medications call for a more careful approach. It's essential to talk with your doctor or a lactation consultant before using lactation tea if any of these situations apply to you.

• Thyroid Conditions. Fenugreek can potentially impact thyroid function. If you have a thyroid disorder, using teas with this herb is generally not recommended without medical guidance.
• Diabetes or Hypoglycemia. Because fenugreek may lower blood sugar levels, it can interfere with diabetes management. Close monitoring is crucial if you and your doctor decide it's okay to try.
• Allergies. If you have an allergy to chickpeas, peanuts, or other legumes, you might also react to fenugreek. Similarly, if you're allergic to plants in the carrot family (like celery or parsley), you could be sensitive to fennel.
• Medication Interactions. Herbs can interact with prescription drugs. Fenugreek, for example, has blood-thinning properties and should not be combined with anticoagulant medications like warfarin.

Your personal health history is a critical part of the safety equation. An herb that is helpful for one person may be problematic for another, so never hesitate to check with a professional.

This is also a good moment to remember that your health during the postpartum period is deeply connected to your baby’s. For more guidance, check out our article on breastfeeding while sick.

Reassuring Research on Safety

While caution is wise, it’s also reassuring to know that some popular tea blends have been studied for safety. When used by healthy individuals as directed, the risks appear to be very low.

For instance, one rigorous study from 2018 looked specifically at the safety of a popular herbal blend. In this double-blind, randomized controlled trial, researchers gave 60 healthy, exclusively breastfeeding mothers either Mother's Milk Tea (containing fenugreek, fennel, and other herbs) or a placebo for 30 days.

The results? The study found absolutely zero adverse effects from the tea in either the parents or the infants. Key metrics like infant weight gain and maternal well-being were identical between the two groups, providing strong evidence for the tea's safety when used correctly. You can discover more insights about the safety of lactation tea in this study.

Ultimately, using a tea to increase milk production safely comes down to being mindful. Start with a small amount, pay close attention to how you and your baby feel, and always prioritize open communication with your healthcare team.

Beyond Tea: Proven Strategies to Boost Milk Supply

While sipping a warm lactation tea can be a comforting ritual, it’s just one piece of the puzzle. Think of it as a helpful assistant. But the real boss in charge of your milk supply is a simple biological principle: supply and demand.

Your body is incredibly smart. It makes milk in direct response to milk being removed. The more milk your baby (or a pump) takes out, the more your body gets the message to produce. A lactation tea might help the production line run a little smoother, but it can't create the initial order. That’s why pairing tea with other proven strategies is where the magic really happens.

The Foundation: Supply and Demand

The single most powerful way to increase your milk supply is to remove milk from your breasts, frequently and effectively. Every time your baby nurses or you pump, your brain gets a clear signal to ramp up production. This feedback loop is the engine of lactation.

Here are the key ways to put this principle into action:

• Nurse on Demand. This means watching your baby, not the clock. Whenever your baby shows hunger cues, like rooting, sucking on their hands, or fussing, it's time for a feeding. This ensures your baby gets what they need and your body gets the right signals to keep up.
• Ensure a Good Latch. A deep, comfortable latch is crucial for your baby to transfer milk efficiently. If nursing is painful or your baby seems constantly frustrated at the breast, it could be a sign of a shallow latch, which prevents your breasts from being fully emptied.
• Add Pumping Sessions. Pumping for 10-15 minutes right after a nursing session is like putting in an extra "order" for more milk. It tells your body that the current supply isn't quite meeting demand, encouraging it to produce more.

A popular and highly effective technique is power pumping. It's designed to mimic a baby’s cluster feeding during a growth spurt, sending an urgent message to your body to boost supply. The schedule is simple: pump for 20 minutes, rest for 10, pump for 10, rest for 10, and pump for 10 one last time.

Supporting Your Body's Production Line

Your body is working around the clock to create liquid gold for your little one. Giving it the right fuel and support can make a huge difference. Just like a factory needs power and maintenance to run well, your body needs proper nourishment and rest to thrive.

Without this solid foundation, even the best lactation tea or the most dedicated pumping schedule will have a hard time being effective.

Key Lifestyle Factors for Milk Production

Taking care of yourself isn't selfish. It's absolutely essential for lactation. Stress and exhaustion are notorious milk-supply killers because they can mess with the very hormones that control milk release.

Here’s a simple checklist to support your supply from the inside out:

1. Hydration is Crucial. You can't make a liquid without liquids! Aim to drink plenty of water throughout the day. A good rule of thumb is simply to drink to thirst. Keep a water bottle handy wherever you typically nurse or pump.
2. Eat Enough Calories. Your body needs an extra 450-500 calories a day just to produce breast milk. Try to focus on nutrient-dense foods like oats, lean proteins, avocados, nuts, and plenty of fruits and vegetables.
3. Prioritize Rest. I know, this is often the hardest one for new parents. But a lack of sleep increases stress hormones, which can directly inhibit milk production. "Sleep when the baby sleeps" might feel like a cliché, but it's advice worth taking. Don't be afraid to ask for help so you can get a few solid hours of rest.

When you combine these strategies with a lactation tea, you create a powerful, holistic approach. The tea offers a gentle herbal boost, while frequent milk removal, good nutrition, and rest do all the heavy lifting.

When to Connect with a Lactation Professional

While a warm cup of lactation tea can be a comforting part of your daily routine, it's best to think of it as a helpful tool, not a cure-all. It's certainly not a substitute for professional medical advice. If you have nagging concerns about your milk supply, it’s time to call in an expert.

Knowing when to make that call can feel a little tricky, but there are some very clear signs that it’s time to move beyond self-management and get professional help.

Red Flags That Signal It's Time for a Call

Your baby is always the best barometer for whether they’re getting enough milk. Pay close attention to these key signs, and don't hesitate to reach out for support if you spot any of them.

• Poor Weight Gain. Your baby isn’t back to their birth weight by about two weeks of age, or their growth seems to have stalled.
• Insufficient Diapers. By the end of the first week, you should be seeing at least six to eight wet diapers and several dirty diapers every single day.
• Persistent Pain. Breastfeeding should not hurt. If you’re experiencing ongoing pain during or after feedings, it could signal a latch issue that needs to be addressed right away.
• Baby Seems Lethargic or Fussy. A newborn who is consistently sleepy, difficult to wake for feedings, or always seems hungry and unsettled after nursing needs to be evaluated.

Trust your gut. If something just feels off with your breastfeeding journey, it’s always better to get it checked out than to wait and worry. A single consultation can provide incredible peace of mind.

An International Board Certified Lactation Consultant (IBCLC) is the gold standard for breastfeeding support. They can do a full assessment of both you and your baby, watch a feeding to check on your baby’s latch and how well they’re transferring milk, and then create a personalized plan just for you. This plan might include simple tweaks to your positioning, new pumping strategies, or other targeted interventions to get you back on track.

For parents looking for guidance, Bornbir makes it easier to find and compare trusted professionals in your area. You can learn more about finding the right support by exploring our resources on lactation consulting services.

Your Top Questions About Lactation Tea, Answered

When you're trying to boost your milk supply, it’s natural to have a lot of questions. Let's walk through some of the most common things parents ask when they’re thinking about trying lactation tea.

How Fast Does Lactation Tea Work?

This is one of those things that really varies from person to person. Some parents notice a difference in their milk supply within 24 to 72 hours, which is incredibly fast! For others, it might be a more gradual change over a week or more of drinking the tea consistently.

It’s also totally possible you won’t see a dramatic increase. It's helpful to think of tea as one tool in your toolbox, not a magic fix. It works best when you pair it with the things we know really drive milk production: frequent and effective nursing or pumping and a good, deep latch.

Can I Drink It If I’m Taking Other Medications?

This is a big one, and the answer is simple: always check with your doctor or a lactation consultant first. Even though the herbs in lactation teas are natural, they are still potent and can interact with other medications and supplements.

Fenugreek is a common ingredient, and it’s known to interfere with certain drugs, like blood thinners or diabetes medications.

Your provider's green light is a must. It’s the only way to be sure that what you're taking is safe for both you and your baby, no matter how natural it seems.

Are There Any Side Effects or Red Flags I Should Watch For?

Yes, absolutely. Any time you introduce something new, it’s smart to pay close attention to how your body, and your baby’s body, reacts.

Here are a few things to keep an eye on:

• For you: Watch for classic signs of an allergic reaction, like hives, itching, or swelling. Some people also experience digestive upset, like cramping or diarrhea.
• For your baby: Keep an eye out for any new fussiness, extra gassiness, or changes in their pooping habits.

If you or your little one experience any of these symptoms, it’s best to stop drinking the tea and touch base with your healthcare provider or lactation consultant.

What's the Right Amount of Tea to Drink?

Most brands will recommend drinking one to three cups per day. A good rule of thumb is to start slow. Try just one cup a day for a few days to see how you and your baby feel. If everything seems fine, you can gradually work your way up.

Remember, consistency is often more important than drinking a huge amount all at once. Spreading your cups throughout the day tends to be more effective.

A wide-ranging 2020 review of natural galactagogues (milk-boosters) found that while results varied, some herbal teas showed real promise. For healthy, full-term babies, certain teas were connected to a 15-25% increase in milk volume and helped support better weight gain. Learn more about these lactation findings.

Navigating your feeding journey is so much easier when you have the right support. Bornbir connects you with top-rated lactation consultants, doulas, and other postpartum pros who can give you the personalized care you and your baby deserve. Find your perfect match in under 30 seconds on Bornbir.com.