Herbal Teas While Breastfeeding: Which Ones Help, Which Ones Hurt

This article is part of the Breastfeeding Nutrition & Milk Supply: Evidence-Based Guide for Australian Mothers pillar. It answers one focused question: which herbal teas are safe to drink while breastfeeding, which ones actively support milk supply, and which ones you need to stop using. For the full picture of breastfeeding nutrition, head back to the pillar.

You're exhausted. You want something warm and comforting that isn't your third coffee. You've heard that herbal teas can actually help with milk supply. Maybe someone at mother's group mentioned fenugreek. Maybe you've already ordered a lactation tea blend online.

Here's what nobody tells you upfront: some herbal teas can meaningfully support lactation, some are perfectly safe and neutral, and a few — including a couple you'd never suspect — can actively reduce your supply. The difference matters.

At Nella Vosk, herbal support for lactation sits at the heart of our Milk & Feeding Support pathway — because the right herbs at the right time can genuinely make breastfeeding feel more sustainable, and the wrong ones can quietly work against you.

Herbal teas are made from plants that contain biologically active compounds. Some of those compounds are phytoestrogens or prolactin-stimulating agents that may influence milk production. Others contain plant chemicals that can cross into breast milk and affect your baby. A few have anti-galactagogue properties — meaning they're associated with reducing supply — even when used in amounts that seem small.

This isn't a reason to avoid all herbal teas. It's a reason to choose intentionally. The teas covered here fall into three clear categories: those with evidence behind their lactation support, those that are safe for general use, and those you genuinely want to avoid.

If you're unsure whether your supply is actually low — or just feels that way — the article on understanding low milk supply is a useful starting point before reaching for any galactagogue.

These are the teas most commonly used in lactation blends, and the ones with the most established traditional use or emerging evidence behind them.

Fenugreek

Fenugreek is the most widely studied herbal galactagogue. Many mothers report a noticeable increase in supply within 24–72 hours. The research is mixed — some trials show a modest positive effect; others are inconclusive — but it has decades of traditional use in breastfeeding cultures worldwide.

There are two things worth knowing. First, fenugreek can cause a maple syrup scent in your sweat and your baby's nappy — this is harmless but can be alarming if you weren't expecting it. Second, some mothers actually see a drop in supply with fenugreek, which appears to be more common in those with thyroid conditions or blood sugar dysregulation.

Our lactation cookies with fennel and fenugreek combine fenugreek with other galactagogue ingredients for those who want the support of this herb alongside whole-food nourishment.

Fennel Seed

Fennel is a mild phytoestrogen with a long history of use in lactation support. It may help with milk production and is also used to reduce digestive discomfort — bloating, gas, colic — in both mother and baby. Its safety profile in breastfeeding is well-regarded when consumed in food and tea amounts.

If you want to explore what fennel brings to lactation support specifically, the article on the breastfeeding benefits of fennel covers the evidence in detail.

Nettle Leaf

Nettle is nutritionally dense — high in iron, calcium, and magnesium — which makes it useful for postpartum recovery and general nourishment during breastfeeding. It's considered one of the safer herbal teas in lactation and is often included in nursing blends for its mineral content rather than any direct galactagogue effect.

Red Raspberry Leaf

Red raspberry leaf is better known as a late-pregnancy herb, but it continues to be used postpartum for uterine recovery support and its mineral content (iron, magnesium). It's generally considered safe while breastfeeding in moderate amounts. It won't meaningfully boost supply, but as part of a recovery-focused tea blend it has a place.

Rooibos

Rooibos is naturally caffeine-free, antioxidant-rich, and well-tolerated. It's a solid base for a breastfeeding tea routine — it helps with hydration without the caffeine concerns, and some research suggests it may support iron absorption. No direct milk supply effect, but a good daily choice.

Ginger

Ginger is safe in moderate amounts while breastfeeding and useful for digestive support and nausea — which doesn't disappear for everyone after birth. It's not a galactagogue, but it's a practical, safe addition to a postpartum tea routine.

This section matters. These herbs are anti-galactagogues — they're associated with decreasing milk production. Some of them are so effective at this that they're actively recommended during intentional weaning.

Peppermint

Peppermint is one of the most misunderstood teas in breastfeeding. The fresh taste, the digestive benefit — it sounds ideal. The problem is that concentrated peppermint (strong brewed tea, high-dose supplements, peppermint candies) can reduce supply for some mothers, possibly because of its menthol content. Occasional weak peppermint tea is unlikely to cause harm, but if you're drinking it daily or in large amounts and your supply has dipped, this is worth reconsidering.

Sage

Sage is one of the most potent anti-galactagogues known. It's often recommended to mothers who want to dry up their milk intentionally — during weaning, or when supply is an oversupply issue. Using sage tea while breastfeeding when you want to maintain or increase supply is counterproductive. Even culinary amounts in cooking are fine, but sage tea is a different level of exposure.

Parsley

Parsley in your food is no problem. Concentrated parsley tea or parsley supplements are associated with decreased milk production, similar to sage. It's not something most people think to check, but it appears in some herbal blends aimed at women's wellness. If your tea blend contains parsley extract, it shouldn't be in your breastfeeding rotation.

Black tea, green tea, and white tea are safe in moderation while breastfeeding, but they do contain caffeine, which passes into breast milk. Australian guidelines suggest keeping total daily caffeine under 200–300 mg while breastfeeding. A standard cup of black tea contains around 40–70 mg, green tea less.

A cup or two is fine. The concern is more relevant for mothers whose babies are particularly sensitive to caffeine — some babies become unsettled, difficult to settle, or show disrupted sleep patterns when caffeine intake is high. If that sounds familiar, it's worth reviewing your total daily caffeine across all sources — not just tea.

Hydration overall has a meaningful relationship with milk supply. If you're not drinking enough, your supply will reflect it. The article on electrolytes and breastfeeding covers what actually matters for staying well-hydrated while feeding.

A good lactation tea blend should be transparent about its ingredients, free from anti-galactagogues, and ideally based on herbs with some evidence behind them rather than just long-sounding ingredient lists.

Common ingredients in quality lactation teas include fenugreek, fennel, nettle, red raspberry leaf, and rooibos — several of which are covered above. What you don't want to see: sage, peppermint in strong concentrations, parsley extract, or any of the herbs on the avoid list above.

If lactation cookies are part of your supply support strategy alongside teas, the guides on what actually works in lactation cookies and how to identify quality lactation cookie ingredients are worth reading.

Our lactation tea range includes blends formulated specifically for breastfeeding mothers, including the Lavender Lullaby Lactation Tea — a caffeine-free evening blend that supports both supply and wind-down.

Not all herbal teas are safe during pregnancy. Some contain compounds that could potentially affect uterine contractions or have other effects that make them unsuitable for expectant mothers.

Teas to avoid or limit:

• Liquorice root tea (may affect blood pressure and hormone levels)

• Sage tea (traditionally used to reduce milk supply)

• Parsley tea in large amounts (has emmenagogue properties)

• Dong quai tea (traditionally used to stimulate menstruation)

• Any unfamiliar herbal tea without researching its pregnancy safety first

Additionally, be mindful of caffeine in black, green, and oolong teas. Australian guidelines recommend limiting caffeine to 200mg per day during pregnancy. Caffeine-free herbal options are generally a gentler choice when experiencing nausea. For more hydration options, see our guide to coconut water benefits during pregnancy.

If you're reaching for herbal tea to support your supply, stick with the well-supported options: fenugreek (with awareness of who it suits), fennel, nettle, and rooibos. Check every blend label for sage, peppermint in strong concentrations, parsley, or any of the herbs to avoid entirely. Moderate, consistent use is more effective than large amounts.

For the full context of how nutrition, hydration, and galactagogue support work together, visit the Breastfeeding Nutrition & Milk Supply Guide. If you're working on supply more broadly, the article on how to increase milk supply covers the complete picture. And for the best postpartum protein sources to support your body while feeding, the guide to postpartum protein for breastfeeding mothers is worth adding to your reading.