Lactation teas are herbal infusions containing plant-based substances called galactagogues, traditionally believed to promote or increase a nursing mother’s milk supply. Concern over insufficient milk production is one of the most common reasons mothers stop breastfeeding earlier than intended. Many turn to these readily available teas as a natural method to address worries about low supply. The effectiveness of these products requires looking closely at the specific ingredients and the existing scientific evidence, which remains limited and often contradictory.
Primary Ingredients and Their Function
Lactation teas typically rely on a blend of herbs, with the most common being fenugreek, blessed thistle, fennel, and anise. Fenugreek, perhaps the most studied galactagogue, is thought to work due to its compounds, which may possess weak estrogen-like properties. These properties are believed to help stimulate the hormones involved in milk production, though the exact mechanism is not fully confirmed.
Blessed thistle is often paired with fenugreek, historically used as both a digestive aid and a substance to support milk flow. Fennel and anise are frequently included because of their aromatic essential oils. These herbs are traditionally linked to stimulating lactation and providing relief for maternal or infant digestive discomfort.
The theory is that these remedies contain compounds that either mimic hormones necessary for milk synthesis, like prolactin, or help with the milk ejection reflex. While some herbs, like goat’s rue, contain precursors that may stimulate mammary growth, most proposed benefits rely on centuries of anecdotal use rather than modern physiological proof. Many tea blends include other herbs for flavor, such as lemon balm or mint, though excessive amounts of certain mints can paradoxically reduce milk flow.
What Clinical Studies Show
The scientific literature concerning the efficacy of lactation teas is generally characterized by a lack of robust, large-scale clinical trials. Studies that have been conducted often involve small sample sizes, have varied methodologies, and yield mixed results, making definitive conclusions difficult. Some smaller, controlled studies have reported that mothers consuming certain herbal tea mixtures experienced a marginal increase in milk volume compared to those in a placebo group.
The overall quality of evidence for herbal galactagogues is often considered low or very low by medical and public health organizations. A review of studies on fenugreek found that while some trials showed a significant increase in milk volume, the results were not consistent across all studies. Researchers face challenges isolating the effect of the tea itself, as increased milk supply often correlates with factors like increased hydration or a simultaneous increase in feeding or pumping frequency. While many mothers report positive results, the scientific community lacks the high-quality evidence needed to universally recommend lactation teas as a reliable method to boost milk supply.
Important Safety and Interaction Warnings
Herbal products are classified as dietary supplements, meaning they are not reviewed or regulated by the U.S. Food and Drug Administration (FDA) in the same way as medications. Fenugreek, one of the most common ingredients, carries specific warnings, particularly for individuals with certain health conditions. Because it reduces blood glucose levels, individuals with diabetes taking insulin or other medications may need to adjust their dosage to prevent hypoglycemia.
Fenugreek may also interact with blood-thinning medications, such as warfarin. Since fenugreek belongs to the legume family, there is a risk of cross-reactivity for individuals allergic to other legumes, including peanuts and chickpeas. Common side effects often involve the gastrointestinal system, including gas, diarrhea, and nausea for the mother, and occasionally for the baby. Pregnant individuals should avoid fenugreek as it has been known to cause uterine contractions.
Maximizing Milk Supply Without Teas
The most effective, evidence-based strategy for increasing milk supply is centered on the principle of supply and demand: frequent and effective milk removal. This involves nursing or pumping the breasts at least eight to twelve times in a 24-hour period to signal the body to produce more milk. Ensuring the baby has a proper latch is paramount, as an ineffective latch means milk is not being fully removed, inhibiting future production.
Mothers can incorporate techniques like “power pumping,” which mimics the baby’s natural cluster feeding patterns by alternating short periods of pumping with rest. Practicing skin-to-skin contact with the baby, often called “kangaroo care,” has been shown to increase the hormones that promote milk supply and flow. Maintaining adequate hydration and consuming a balanced, nutrient-rich diet are foundational self-care practices that support overall maternal health and lactation.