This post contains affiliate links. As an Amazon Associate and member of RewardStyle, I earn from qualifying purchases. Please visit our privacy policy for details.
Breastfeeding is such a beautiful part of my life with Lake, and staying hydrated is a huge piece of the puzzle. While water is always a go-to, sometimes you just need something warm and flavorful to sip on—especially during those early morning feeds or late-night snuggles. That’s where tea comes in.
Not all teas are created equal when you’re breastfeeding, though. Some can help support milk supply and relaxation, while others might not be the best choice. In this post, I’m sharing my favorite breastfeeding-friendly teas, why I love them, and how they’ve become a comforting part of my daily routine. Let’s dive in!
Understanding Your Needs While Breastfeeding
Breastfeeding is no joke—it’s a full-body workout, both physically and emotionally. Your body is working around the clock to produce that amazing, nutrient-packed milk for your baby. To keep up, you need extra calories and plenty of water to stay healthy and feel your best. Take care of yourself—you’ve got this!
Just a quick heads-up: this isn’t meant to replace advice from a medical professional. Always reach out to a trusted healthcare provider for the right guidance. You’ve got this!
Increased Caloric Needs
Breastfeeding mothers require an additional 300-400 calories per day, similar to the extra intake needed during pregnancy, according to the Dietary Guidelines for Americans.
These extra calories play a vital role in supporting milk production, maintaining energy levels, and meeting your nutritional needs. Prioritize wholesome, nutrient-dense foods and beverages, even while enjoying herbal teas, to nourish both yourself and your baby.
The Importance of Hydration
I’ll be honest—there was a point when I noticed my milk supply was dipping, and it completely caught me off guard. After some quick troubleshooting, I realized the problem was simple: I wasn’t drinking enough water. Between taking care of Lake, managing day-to-day life, and just being busy, I wasn’t prioritizing my hydration. Once I started paying attention and drinking more, my supply bounced back.
If you’re noticing a similar dip, hydration might be the key. It’s such a simple fix but easy to overlook when your hands are full with a little one. Let this be your reminder to grab a glass of water (or tea) —you’ve got this!
When you’re breastfeeding, staying hydrated is essential for maintaining your milk supply and overall energy levels. While there isn’t a one-size-fits-all number, here are some general guidelines:
Daily Liquid Intake Recommendations
- Listen to Your Body: Thirst is a natural indicator of your hydration needs. Drink whenever you feel thirsty, and aim to keep a water bottle nearby during nursing sessions.
- General Guideline: Most breastfeeding moms need about 3 liters (100 ounces) of fluids daily. This includes water, tea, and other hydrating beverages.
- Check Your Urine: A light yellow color is a good sign you’re staying hydrated.
Tips for Staying Hydrated When Breastfeeding
- Drink While Feeding: Make it a habit to sip water or tea while you nurse.
- Hydrating Foods: Incorporate water-rich foods like fruits, veggies, and soups into your meals.
- Mix It Up: Herbal teas, coconut water, and dairy-free milk alternatives are great options to avoid water fatigue.
Every mom is different, so trust your instincts and adjust your intake as needed. If you feel unusually thirsty or your milk supply seems low, it might be a sign to up your fluids.
Best Tea for Breastfeeding
There’s no single miracle tea for breastfeeding, but certain herbs and teas are considered safe and may support lactation. Options like green tea, fruit juices, or even traditional medicines can be beneficial, but it’s important to consult your healthcare provider or lactation consultant before consuming large quantities, including herbal teas. They can also help address concerns such as food cravings, a common pregnancy symptom, or specific health needs during your pregnancy.
Some drinks, like those high in caffeine, require careful moderation. For example, Raspberry Leaf Tea is often regarded as a popular choice during pregnancy. Let’s take a closer look at what to consider when choosing the right beverages for you…
Herbs to Consider
Fenugreek is often suggested as a way to boost milk production, though more research is required to confirm its effectiveness, as current studies are limited. Similarly, fennel has shown promise in small studies, which suggest it may help increase milk volume.
The National Institutes of Health emphasizes the need for more comprehensive research into the effects of herbal remedies on nursing infants. While complementary and herbal medicines are generally considered safe, caution is essential, particularly when used in large quantities. It’s important to consult your physician about any concerns, especially regarding potential exposure to heavy metals or other risks.
The Power of Ritual
Even without proven milk-boosting effects, teatime can be a positive ritual. A mindful break with a warm cup provides hydration and self-care. It may boost milk-friendly hormones. Herbal teas, with a good quality, contribute to daily fluid goals.
Herbs to Use with Care When Breastfeeding
Some teas need more consideration based on historical use. This ranges from moderation to avoidance during lactation. Let’s look at a few, including herbal teas like lemon balm and rose hip, particularly when consumed in large amounts.
Chamomile Tea During Breastfeeding
The FDA generally recognizes chamomile as safe (GRAS) as a flavoring agent. This applies to moderate consumption as part of a balanced diet. However, consult your healthcare provider or a lactation consultant before adding chamomile tea to your routine. This should be part of any expert pregnancy or birth plan.
Potential Benefits of Chamomile Tea for Breastfeeding Mothers
Chamomile tea offers potential benefits for nursing mothers: improved sleep quality and reduced anxiety. A randomized, double-blind, placebo-controlled clinical trial indicated chamomile’s potential to reduce depression and enhance sleep in postpartum women. This can help new mothers facing sleep disruptions and emotional adjustments, both common pregnancy symptoms. I love it because it’s so comforting and soothing, perfect for winding down before bed. Plus, it tastes great!
Chamomile’s potential anxiolytic (anti-anxiety) effects, linked to apigenin, may offer stress and anxiety relief. More research is needed to confirm these benefits during breastfeeding. These preliminary findings suggest moderate chamomile tea consumption could be part of a holistic approach to postpartum well-being, potentially impacting even baby sleep.
Raspberry Leaf Tea
Raspberry leaf tea is sometimes suggested during the third trimester. It is said to prepare the uterus for labor. There is little scientific evidence of this. It’s best not to drink hot water infused with it in large amounts.
Pregnancy, Birth & Baby offers more information on herbs during pregnancy and breastfeeding.
Peppermint Tea and Breastfeeding
Peppermint is known for its ability to soothe an upset stomach, but if you’re breastfeeding, it’s essential to approach peppermint tea with caution. While small amounts may be safe if consumed after feeding, peppermint tea is generally discouraged during breastfeeding as it can potentially reduce milk supply. Moderation is key to balancing its benefits with any possible risks.
Sage Tea During Breastfeeding
Use sage tea with care. Research indicates that consuming large quantities may be associated with risks such as miscarriage and elevated blood pressure.
Sage tea can also affect milk production. While it’s sometimes used to relieve engorgement from oversupply, higher doses have been shown to reduce milk supply.
If you’re breastfeeding, it’s important to consult a healthcare professional or a lactation consultant before incorporating sage tea into your routine. To stay on the safe side, avoid excessive consumption.
Teas for Everyone
Some teas are suitable for everyone, whether breastfeeding or not. These don’t pose the same potential interactions with other herbs. Staying hydrated supports overall well-being, including lactation. Be sure to maintain a good quality in what you drink.
A tasty mug of tea can boost mental wellness. Stay informed about safe herbs for you and your baby. Discuss any potential interactions with your doctor before including herbal supplements. Teas can offer health benefits even if they do not affect breastfeeding directly.
Finding Quality Teas
If you’re looking for the best tea to support breastfeeding or improve overall health, it’s essential to choose from trusted, reputable sources. This helps ensure the tea is free from contaminants like metals, pesticides, or harmful plant materials. Opt for brands that prioritize purity and safe sourcing to give you peace of mind with every cup.
Considering Commercially Prepared Herbal Teas
Commercially prepared herbal teas from reputable brands comply with FDA regulations, ensuring they contain safe levels of herbs that should not affect lactation. Always review the ingredient list for any potential allergens or concerning components, and consult with your pharmacist or healthcare provider for guidance on safe herbal teas and medicines while breastfeeding.
Since trace amounts of herbs can pass into breast milk, monitor your baby for any unusual reactions. To stay safe, avoid products that do not fully disclose their ingredients.
Navigating Herbal Tea Preparation While Breastfeeding
Non-commercial herbal preparations often combine multiple herbs in high concentrations, many of which have not been tested for purity. These products may interact negatively with your medications or pose risks to your baby. To ensure safety, consider purchasing herbal teas and products from reputable health food stores that prioritize quality and maintain awareness of conventional medicine guidelines.
When selecting products, look for third-party certifications verifying they are free from gluten, pesticides, and heavy metals. If you choose unlabeled teas during lactation, opt for brands with established safety standards and clear certifications to ensure they meet quality benchmarks.
FAQs about best tea for breastfeeding
What tea is best when breastfeeding?
There’s no one-size-fits-all “best” tea—it’s really about what works for you. Staying hydrated is key, though, so if you’re into rooibos or ginger tea, those can be great options. Some herbal blends might also be fine in moderation. But hey, before adding anything new to your routine while nursing, it’s always smart to check in with your doctor or lactation consultant. Better safe than sorry, right?
Everyone’s body reacts differently, and that goes for babies too. Pay attention to how you and your little one respond. If you’re unsure about using certain plants or herbal teas while breastfeeding, reach out to your pediatrician, doctor, or maternal health nurse—they’re there to help. To keep things safe, start small, see how it goes, and watch for any reactions.
What are the best drinks for breastfeeding?
Staying hydrated is crucial while breastfeeding, as water makes up a significant portion of breastmilk, helps maintain your milk supply, and keeps you energized. Plain water is your go-to, but electrolyte-rich drinks like coconut water can also be a great choice, replenishing essential nutrients lost during nursing while benefiting your baby. Milk and yogurt are excellent sources of calcium, crucial for both you and your baby’s health. Smoothies made with fresh fruits or vegetables are another nutritious option, offering a boost of vitamins and minerals. Pasteurized, no-sugar-added juices can be included as well—just be mindful of limiting added sugars often found in some store-bought varieties.
Conclusion
Picking the right tea while breastfeeding doesn’t have to be complicated. It’s all about finding options that make you feel good and help keep you healthy and hydrated.
Most teas you’ll find on shelves are made under strict safety standards, so they’re generally fine to enjoy in moderation. A warm cup of tea can be a little moment of comfort for you—and that benefits both you and your baby. If you’re unsure about what’s safe, don’t hesitate to check in with your doctor or healthcare provider. They’re there to help and can answer any questions you’ve got along the way.
Just a quick heads-up: this isn’t meant to replace advice from a medical professional. Always reach out to a trusted healthcare provider for the right guidance. You’ve got this!