Are you a mom looking to increase your milk supply naturally?
As a momma of twins, I attempted to breastfeed for 3 weeks but had to stop due to recurring mastitis.
One of the key factors to increase your milk supply is to restore your nervous system. Along with galactagogues, you’ll want to add in nervines and adaptogens to soothe your stress as a new mom.
Worried about herbs while nursing? I get it, it can be scary. Grab this FREE checklist to learn how to know when a botanical is safe to take. Just add your email below 👇
4 Galactagogues to Boost your Milk Supply
Along with the botanicals, make sure you reach out to a lactation consultant to ensure you’re child has a good latch.
Here are the herbs mentioned in the video
#1 Marshmallow root tea
You can purchase marshmallow root {I like www.mountainroseherbs.com} bring to a boil and simmer covered for 20 minutes. This also soothes your gut lining and aids digestion.
#2 Oats and barley
Add oatmeal and barley to your diet to ease digestion and boost milk supply.
#3 Hops
Purchase hops as a tincture and add it to water to take daily
#4 Fenugreek
Look for mother’s milk tea or take a tincture or supplement.
4 herbs to Promote relaxation when nursing
lavender
motherwort
Chamomile
Blue vervain
Ready to learn more? Grab this FREEBIE to feel confident using herbs while nursing.
Are you considering St. John’s Wort {SJW} for postpartum depression?
It’s become the most popular alternative to pharmaceuticals for depression in Europe and the US, but is it safe while you breastfeeding?
By the end of this post, you’ll understand the risk/benefit ratio and determine if SJW is right for you and the ONE person who should not take St. john’s wort.
St. John’s Wort, What is it used for?
You can take SJW internally as a tincture or supplement for:
spinal injuries
sciatica
as an antiviral
for seasonal affective disorder
menopause
PMS
mild/moderate depression
and to decrease estrogen levels!
Of course, It takes a comprehensive approach to healing. So, you may need more than just one herb to heal PPD. Grab my freebie below to learn how!
Can you take St. John’s Wort for Postpartum depression?
Watch this video, then also check these 4 other things if you’re struggling with PPD or PPA.
vitamin levels. Especially check your levels of Vitamin D & B12
Have your thyroid checked
Do you have “digestive issues”? Poor gut health has been associated with anxiety & depression
And, are you stressed out? You may want to add adaptogens to help with the adrenal overload
Breastfeeding Herbs
When considering adding botanicals while nursing, you’ll want to look at these four factors.
#1 Herbal Safety
The lactation risk set by the Complete German Commission E. Monographs. Is the herb safe while nursing. There are 5 Categories
L1 safest or compatible
L2 safer
L3 moderately safe
L4 possible risk
L5 contraindicated
#2 Monitor your infant for adverse symptoms
Always look for drowsiness, insomnia, irritability dry mouth, vomiting, diarrhea, or constipation, and stop the botanical immediately when taking herbs while nursing.
#3 Your child’s age
Plus, Consider the age of your child as well, before adding any medications and/or supplement
Babies are most vulnerable to chemicals ingested by the mother if they are premies
By the age of 2 weeks, however, the liver is able to metabolize ingested medications
But, they are fully capable of ingesting chemicals/botanicals by 4-5 months as their liver function is more ideal {keep in mind if your child was underweight or a premie}
1% of the maternal dose of any medication will enter the milk and with some exceptions up to 10%
#4 Do you or your child’s father have allergies?
If you or your child’s father has allergies, you’ll want to avoid these botanicals until your child is older. The most common allergen is Chamomile.
Is St. John’s Wort Safe While Breastfeeding?
St. John’s Wort is considered a Level 2/3 by the German Commission E.; which is Safer/Moderately safe
There are limited studies that show no increased risk in the child’s health.Many studies have been flawed due to the poor use of extracts or questionable preparation of the product.
:: In one study, women ingested 300 mg of St. John’s Wort a day and low levels of hyperforin were detected in breastmilk, however, no constitutes of the herbs was detectable in the babies plasma and no adverse effects were observed in either. Source
Lactation and medication expert Thomas Hale & Hilary Rowe authors of Medications and mothers milk suggest transfer to milk are minimal and it appears to be safe during lactation.
However, 1 intact in each group was reported to be colicky
But there was no change in milk production and weight of the infants
Who should avoid St. John’s Wort?
SJW is contraindicated if you’re taking SSRIs or MAOIs- a class of medication used to treat depression
Summarize
St. john’s wort can be used during breastfeeding when you purchase a standardized product from a reputable company. Standardization of the herb is to guarantee that the consumer is getting a product in which the chemistry is consistent from batch to batch.
Look for 300 mg 3x day to decrease postpartum depression and watch for adverse effects like colic.
Keep in mind, it takes a comprehensive approach to overcome postpartum depression.
Ashwagandha vs St. John’s Wort
Can’t decide where to begin? Watch this video.
P.S. Want to know how I recovered from PPD naturally? Grab your FREE roadmap
Consider why so many women end up with Thyroid problems, Crohn’s disease, or other Autoimmune disorders after pregnancy.
They are lacking, valuable nutrients.
Most of these vitamins are found in your daily multi-vitamin, but personally, I find using higher quality, liquid vitamins to transform your body faster.
Postnatal Vitamins
Here are my favorite nutrients for women after birth.
#1 B-Vitamins
Look for a multi-vitamin that contains a B-complex with methyl-B to support a healthy nervous system and liver detoxification or consider adding in the specific Vitamin B you need.
B12
Improves the quality of your sleep by resetting circadian rhythms.
Dosing: 1,000 mcg under your tongue
B9
B9 is also called folate or folic acid, is one of 8 B vitamins
B6-
Have you noticed you wake up startled in the middle of the night? This may be due to cortisol spikes.
Dose: Take 50-100 mg before bed to relieve night waking.
#2 Vitamin D3
The sunshine vitamin! Known to support immunity, boost mind and mood, especially for slight depression.It’s also essential for optimizing blood sugar when elevated.
Dose: 2,000 units/day up to 4,000 units/day for 3 months.
Want to know how to PREVENT postpartum depression? Grab this roadmap
#3 Zinc
Zinc is a valuable vitamin for gut health repair and is also proven to shorten symptoms of cold symptoms by a few days. It also is a cofactor for collagen building and repair.
Pro tip: If you take a Zinc supplement on it’s own, make sure you eat something first as it can cause nausea.
Zinc Food Sources:
red meats (especially organ meats)
pumpkin seeds
sesame tahini
lentils
garbanzo beans
cashews
quinoa
seafood
leafy vegetables
root vegetables
Dosing: Zinc Citrate 30mg/day or Zinc carnosine to heal gastric inflammation 30 mg/day
#4 Vitamin C
Not only can it reduce the number of colds you have, Vitamin C is a cofactor for Collagen building and repairing; which you need for your pelvic floor and abdominal region rehab after a pregnancy.
Vitamin C Food sources:
citrus fruits
strawberries
rose hips
dark leafy greens
#5 Magnesium
Known as the calming mineral and one of the most depleted minerals most people have, Magnesium can help reduce constipation, detox the liver, and helps with muscle relaxation; especially during a stressful time like raising small children.
Pro tip>> Take Magnesium citrate at night to produce a soft bowel movement in the morning.If you get diarrhea, back off on the dosing and add in Mg Glycinate to total the daily amount.
Magnesium Glycinate is the preferred daily dose form.If you do not struggle with constipation, take Magnesium Citrate at night.
Daily Dose: 300-1200 mg/day
#6 Selenium
If you’ve had positive thyroids antibodies prior to pregnancy, you can reduce your risk of postpartum hypothyroidism by 50% by adding in 200 mg of selenium to your diet.
Food Sources of Selenium
brazil nuts – Just 1-3 nuts can provide enough nutrients to support your thyroid health.
oysters
mushrooms
fish
sunflower seeds
beef
lamb and chicken
Postpartum Supplements
#1 Collagen
Your pregnancy and birth have probably been one of the most transformative experiences you’ll ever have in your lifetime.Collagen is essentials for rebuilding bones, teeth, skin, join surfaces, and healing the unique injured you’ve incurred due to pregnancy.
After birth, your pelvic floor muscles and your abdominal area and have sustained an injury and need to heal. Eating foods high in collagen can speed healing.
Amino acids are one of the many building blocks to aid collagen repair.
Look for foods with Lysine and Proline that are found in:
meat
egg whites
Vegetarians can seek sources of wheat germ and peanuts
#3 Probiotics
The gut-brain axis is the specific pathway that involves the neural, endocrine, and immune system.It has been hypothesized that restoring your gut flora can relieve anxiety, alleviate depression, reduce inflammatory cytokines, and reduces HPA axis overstimulation.
Basically; you heal your gut, you’ll heal your mood.
Look for probiotics that contain Lactobacillus and Bifidobacterium species; to reduce the stress response.
Struggling with anxiety and depression?
Bifidobacterium infants and B. long are found to be beneficial in reducing depression, irritability, and anxiety.
Dosing: 1-2 capsules a day with a minimum of 10 billion CFUs daily
#4 Omega 3’s
Omega–3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these are found in fatty fish and have been shown to reduce inflammation, protect the nervous system, boost your mind and mood.
Dose: 850 EPA/200 DHA 1-2 x day
Omega 3 Food sources:
Fish {wild salmon and sardines}
Walnuts
Flaxseeds
grass-fed beef
pasture-raised eggs
If you don’t eat fish, algae-based vegetarian Omega 3 sources are available.
#5 Adaptogens
Are you taking adaptogens yet? These are the life-changing group of botanicals that help us “Adapt around stress.”
If you’re breastfeeding considering starting with these three herbs:
#1 Tulsi
Tulsi is the Sanskrit name for the Holy Basil plant and is known today as an adaptogen. It has been used to support a healthy response to stress, maintain blood sugar levels, and nourish the mind and spirit.
#2 Ashwagandha
Referred to as winter cherry, Ashwagandha is considered a Level 1 safe herb to take while breastfeeding.The translation is roughly, “the smell and strength of a horse” suggesting it’s aphrodisiac properties, but I feel your sleep improves immensely allowing you to withstand the whole day with stamina.
#3 Stinging nettle tea
Known as one of the most nutritious herbs for expecting and nursing mothers, Stinging nettles can help boost your nutritional content after birth.
The sting of the nettle disappears when you cook stinging nettles or drink as a tea. Personally, I love the kiss of the nettles each year, signaling the beginning of Spring.
Dose: Make a cup of stinging nettle tea at night with milky oat tops.Let it steep all night long.In the morning, strain and drink all day.
Conclusion
Optimizing adrenal and thyroid health is essential to restoring your body after birth.
Improving elimination will reduce the number of hormones floating around in your body and gently support liver function so you sleep better and have fewer episodes of PMS and PMDD going forward.
Along with a great nighttime routine, {and sleep routine for the kids}, you can easily return to pre-conception levels of energy and healing.
P.S. >>Want to know how to PREVENT postpartum depression? Grab this roadmap
References:
Optimal nutrition for postnatal recovery and healing Burrel Education
So how can you make breastfeeding a little easier?
In this post, I’m going to share my favorite herbal remedies to help you increase your milk supply and soothe sore nipples.
How do you increase your milk supply?
Galactagogues are the main category of herbs that enhance milk production, but you’ll also want to address your stress with botanicals that soothe your anxiety in order to increase milk supply.
#1 Address your stress
#2 Add galactagogues
12 Galactagogues Herbs To Increase Your Milk Supply
Marshmallow Root (Althea Officinalis)
Dill (Anethum graveolum)
Oats (Avena sativa) A cup of oatmeal every morning may help soothe digestion and increase milk supply!
Adaptogens are a category of herbs that help us “adapt” to stress. They are life-changing for the momma struggling with the baby blues or PPD
Wondering if you’re struggling with Postpartum Depression? Grab this FREEBIE to nourish your body after baby.
——–
Ashwagandha while Breastfeeding
#13 Ashwagandha Tincture (Withania somnifera)
Known as a Category 1, safe adaptogen during breastfeeding, Ashwagandha can help reduce stress and ease the anxiety that may be causing the inflammation during breastfeeding. You can purchase a tincture here.
👉Watch this video for more about Ashwagandha while breastfeeding:
If you’re breastfeeding, you may encounter mastitis or plugged ducts. See this has a sign of your body is doing too much. I know it’s hard to breastfeed and raise children, see if you can ask for help. Try these herbal remedies, and then see the doctor if it doesn’t resolve.
If you are experiencing recurrent breast infections, you may want to be evaluated for adequate nutritional intake. Particularly see if you are low in:
Iron
Zinc
Protein
Vitamin c
Along with good nutrition, consider adding an adaptogen to support your immune system during this stressful time. Ashwagandha (Withania somnifera) and Reishi mushroom (Ganoderma lucidum) Tincture are considered safe adaptogens during breastfeeding.
Along with supporting your immune system with adaptogens, consider these tips to avoid mastitis.
Use compresses of hot water, ginger root, or chamomile infusion.
Apply a poultice of freshly grated raw potato 2-3x day.
Take 1/2-1 tsp. of Echinacea tincture every 2-4 hours.
For high fever, drink teas of elderflower and spearmint.
To reduce muscle tension drink teas of lemon balm, chamomile, and catnip.
To relieve pain tinctures of crampbark, passionflower and hops tinctures can promote sleep and relieve pain.
Some amount of discomfort will occur with breastfeeding, especially within the first week of latching. Nipples may become sore, cracked, and may even bleed.
Contact a lactation consultant or midwife if there is continued difficulty or infections due to latching.
Consider adding in these botanicals, to soothe your nipples.
#14 Calendula Calendula is used topically and EXTERNALLY for the treatment of minor inflammations of the skin. Typically used as an oil or salve. Apply to cracked, dry nipples to prevent infection and soothe inflammation.
Caution: The oil or salve may stain clothing and although there are no known risks with minimal ingestion, wipe off your nipple before breastfeeding again.
#15 Chamomile Chamomile salve EXTERNALLY.
The German Commission E. approves chamomile for the use of skin inflammation and bacterial skin diseases. Chamomile Matricaria oil has demonstrated activity against Candida albicans at the concentration of .7%.¹
Taking preventative steps to support your immune system, rest, and apply an herbal salve will prevent cracked nipples which increase your risk of mastitis.
Personally, I liked to take homeopathic medicine when I had mastitis. Along with Echinacea, this helped resolve the inflammation within minutes. If you are having these symptoms, consider Phytolacca as a remedy. Click here to purchase.
Dosing: Take 2 tablets, wait 20 minutes, take another 2 and you should see improvement.
Phytolacca Symptoms: “For sore, cracked nipples, which hurt when the baby nurses. One of the most commonly used remedies for mastitis, especially where the pains radiate from the affected area and the breast is hard and lumpy. The patient may feel heavy with flu-like symptoms, or may have a breast abscess threatening.” ¹
#16 Echinacea Tincture Internally
Boost your immunity with Echinacea tincture. In Wise Woman Herbal for the Childbearing Years, Susan Weed recommends a dose of a 1/2 drop for every pound of body weight (so a 130 lb woman would take 65 drops).
According to Kellymom.com, this dose can be taken up to 3-5 times per day. Susan Weed says even up to 12 times per day is fine and may be effective.
Botanicals can provide great support during this season of your life when used correctly. Particularly if you’re getting recurring infections; like mastitis – you’ll want to explore how you can boost your immunity safely.
Stress is one of the most overlooked pieces of the puzzle during postpartum time. Don’t forget to take time for yourself and ask for help.
Warmly~
Tara
P.S. Want to know how to nourish your body and avoid postpartum depletion? Grab this freebie to learn how 👇
Obsessed with natural remedies, Tara Gregorio is a Certified Women’s Herbal Educator located in Cold Spring, NY. She loves helping women reduce their medications with botanicals. Her favorite herbal recipes can be found on Pinterest and Instagram. https://taragregorio.com/
Welcome! I’m Tara Gregorio, certified women’s herbal educator, Postpartum Pilates educator & momma of twins. I help women feel confident using herbal remedies so they can reduce their medications – one remedy at a time
5 Symptoms of Mastitis
