So you've just brought a new human being into the world - congratulations! A new adventure is about to begin, one where you discover your ability to nurture, guide, and protect. The beginning stages after welcoming a baby can be challenging; not only are you adjusting to life as a new parent, but mothers may also be dealing with problems like hormone imbalance, pain and bleeding, fatigue, and trouble lactating. You may also have questions, such as: "How can I support postpartum health naturally?", "Are there herbs that can boost milk supply?", and "Which herbs are safe for me to take while breastfeeding?"

This week's blog will answer these questions and more, introducing several herbs that assist with lactation, hormonal balance, and repairing and nourishing your healing body.

Taking Herbs While Breastfeeding

While breastfeeding, it is extremely important for mothers to pay attention to which medications, foods, and herbs they consume. Whether they interfere with milk production or pass some of their compounds on to the baby through breast milk, what mothers consume can affect their baby in many surprising ways.

It is important that mothers focus primarily on adequate hydration and diet and supplements that provide enough nutrients to keep themselves and their babies healthy. During the postpartum period, the general rule is to avoid cleansing/detoxifying herbs that may be too harsh on your healing body or pose risk to the baby through milk. Instead, focus on herbs that are nourishing and healing. As always, when in doubt, consult a doctor and/or herbalist before taking a supplement.

Common Herbs to Avoid While Breastfeeding:

• Sage*: Due to its high levels of tannins, this herb is known to reduce milk supply and is often used as a supplement to help women dry up their milk supply. Due to this, it should be avoided during periods of active breastfeeding.
• Black Walnut: Black walnut is also known for high levels of tannins, making it useful as an antifungal remedy. Unfortunately, these tannins also impede lactation, with risk of decreasing women's milk supply.
• Parsley*: Like sage, parsley is known to reduce milk production and new mothers who are breastfeeding should avoid consuming large amounts in order to support lactation.
• Kava Kava: Kava kava is typically used as an anti-anxiety herb. While many women experience stress during postpartum, kava kava that is passed through breast milk can be damaging to a baby's liver.
• St. John's Wort: Some mothers experiencing postpartum depression may think to turn to St. John's wort, a mood-boosting herb that acts as a reuptake inhibitor for serotonin, dopamine, and norepinephrine. However, this is not recommended, as St. John's wort can be passed to the infant through breast milk and has been known to cause adverse effects on the baby such as colic, drowsiness, and lethargy.
• Dong Quai: While dong quai has long been used as a women's health herb and has several postpartum benefits, it should not be used if you are also breastfeeding. This is because the herb contains high levels of phytoestrogens, which mimic natural hormones and may interfere with milk production.
• Black Cohosh: Like dong quai, black cohosh contains high levels of phytoestrogens and can have adverse effects on milk production. It can also be hard on the liver, which can pose risks to the infant if compounds are passed through breast milk.
• Periwinkle: Periwinkle, often used to lower blood pressure, is not recommended during pregnancy or breastfeeding due to the risk of causing dangerously low blood pressure or slowing heart rate. The risk of adverse effects is much higher for infants, so babies should not be exposed to periwinkle through breast milk.
• Ginseng: While ginseng can help provide relief for a wide variety of ailments, its stimulating effects are far too strong for a young baby. Babies exposed to ginseng through breast milk have been known to experience issues such as jitters, irritability, and insomnia.
• Ephedra: Similar to ginseng, ephedra has strong stimulating effects that can have negative consequences on babies when passed through breast milk. Infants exposed to ephedra can experience high blood pressure, irritability, and insomnia.
• Licorice: This root contains glycyrrhizin, which is known to shift hormone levels and can affect a mother's ability to breastfeed. It is also associated with greater risk of high blood pressure, increasing chances of hypertension in breastfed babies.
• Aloe Vera (internally): When taken internally, aloe vera can act as a laxative, and when it is passed on to the baby through breast milk, it can cause digestive issues, such as diarrhea.
• Rhubarb: Like aloe vera, rhubarb has a laxative effect and can cause diarrhea and digestive issues for babies when they are exposed to its compounds through breast milk.

*Avoid these culinary herbs in concentrated forms, such as essential oils and supplements. Small amounts used to season food shouldn't cause negative effects.

Herbs for Nutrition

Due to loss of blood and fluids and the nutritional demands of breastfeeding, many postpartum mothers find themselves low on essential nutrients. In addition to eating a nutritious diet, supplementing these nutrients through herbs can be a great way to return them to normal levels, allowing your body to more quickly recover from the stress of labor and childbirth.

Nettle

Nettle is extremely rich in vitamins and minerals, making it a great herb for replenishing nutrients after childbirth. Most importantly, it is high in iron, which is especially important for new mothers after blood loss during childbirth. Nettle can be taken as a tea, an extract, or in capsules.

Red Raspberry

Long used to support women's health during nearly every stage of life, this hormone-balancing herb contains a wealth of nutrients such as calcium, iron, and magnesium which are essential to help the body recover from the stress of labor and childbirth. Red raspberry can be taken as a tea, an extract, or in capsules.

Oat Straw

Oat straw is rich in calcium, magnesium, and silica, all three of which are important nutrients for postpartum support. Its high nutrient content can help promote sustained energy and reduce fatigue associated with the postnatal period.

Alfalfa

The nutritional makeup of alfalfa is just what a new mother needs to rebuild her strength. High in vitamins A, C, E, K, and B, along with minerals like calcium, iron, magnesium, and phosphorus, alfalfa will support your body's ability to heal.

Shatavari

As you will come to see, shatavari is something of a postpartum powerhouse, assisting in healing, hormonal balance, lactation, and improving mood. It is also full of vitamins, minerals, and antioxidants that will help new mothers regain energy and maintain their health.

Maca Root

Maca root is an excellent supplement for post-birth nutrition. Maca includes B, C, and E vitamins, essential minerals, and amino acids. The iron content of maca is excellent for new mothers who are anemic due to loss of blood during childbirth and labor. Maca is often taken as a powder or in capsules, but you can also take it as an extract.

Fenugreek

Fenugreek is known to most new mothers as a lactation aid, but you may be surprised to hear that it is also extremely nutrient-dense and can support the health and nutrition of both mother and baby. Fenugreek is high in iron, magnesium, and vitamin B6. Fenugreek is often taken as a tea, an extract, or in capsules.

Dr. Christopher's Female Tonic

This popular herbal formula contains a synergistic blend of herbs for women's health, including a wealth of vitamins and minerals from herbs such as red raspberry, nettle, and dandelion leaf. 

Herbs for Hormone Balance & Mental Health

Hormonal changes after childbirth can create a variety of effects within the body, and one of the most debilitating can be postpartum depression and anxiety. Adjusting to being a new mom is difficult, and it can be even harder when it feels like your hormones are fighting against you. Thankfully, there are natural ways to help your body achieve hormonal balance post-pregnancy.

Shatavari

Shatavari has long been used to help balance female hormones due to its phytoestrogen content. Phytoestrogens are plant-derived compounds that act like estrogen in the body, and for those whose estrogen levels have dropped after birth, shatavari can be an excellent way to return your hormones to a healthy balance.

In addition, Shatavari is thought to help the body cope with stress, which can lead to reduced feelings of anxiety and fatigue associated with the postpartum period.

Squawvine

Squawvine is celebrated as a long-used, effective herb for supporting women's health. For postpartum health, benefits include assistance in hormone balance and a calming effect on the nervous system, which can lead to reduced stress, anxiety, and fatigue. 

Maca Root

Maca has a remarkable ability to help regulate the endocrine system, which allows your body to balance its own hormones naturally. In addition, maca helps to regulate cortisol, also known as the "stress hormone," and supports overall adrenal function. As a result, this root can stabilize mood and reduce symptoms of postpartum depression and anxiety. Maca can be taken as a powder or an extract.

Red Raspberry

Red raspberry leaf contains compounds that assist in hormone balance and is known to help reduce hormonal swings. This can improve mood and emotional symptoms associated with postpartum. Red raspberry is often taken as a tea, an extract, or in capsules.

Passionflower

Passionflower is known for its calming effect on the nervous system and can help to reduce stress levels, which can improve postpartum emotional health and even indirectly support hormone balance. Passionflower works by increasing levels of GABA (gamma-aminobutryic acid), a compound known for increasing relaxation in the brain. As a bonus, this herb's calming effect can help reduce fatigue by improving quality of sleep without causing drowsiness during the day. Passion flower is often taken as a tea or as an extract.

Hops

New mothers often struggle with sleep deprivation, leading to exhaustion, stress, and low mood. Hops contains compounds that act as natural sedatives and can help promote rest and ease feelings of stress and anxiety. Hops is also known to boost GABA levels in the brain, further promoting relaxation.

In addition, hops contains phytoestrogens and can help regulate the body's hormones, reducing symptoms of hormonal imbalance such as fatigue, irritability, and postpartum depression. Hops is often taken as a tea or an extract.

Dr. Christopher's Female Tonic

Dr. John Christopher formulated this mixture to be the perfect supplement to enhance women's health, providing hormone support and essential nutrients. Containing balancing herbs such as squawvine, red raspberry, wild yam, cramp bark, chaste tree berry, and motherwort, this formula is an excellent choice for postpartum mothers.

Herbs for Healing & Recovery

A woman's body is subject to incredible amounts of stress during labor and delivery. Many women experience tearing when delivering vaginally, and others are left with tender surgical incisions. After childbirth, the body begins the process of healing and restoration of the uterus, vagina, vulva, and reproductive system. The herbs listed below may help speed up the process of recovery and reduce discomfort.

Shatavari

Shatavari is known for its ability to strengthen the muscles lining the uterus, which can assist in uterine healing and restoration of the reproductive organs. Some women have even reported reduced bleeding and pain when taking shatavari. In addition, its antioxidant properties can help speed up tissue recovery.

Squawvine

Squawvine can help to tone and strengthen the uterus, allowing it to more easily contract back to its normal size. Squawvine is also anti-inflammatory and has mild analgesic properties, which can help reduce the pain of uterine cramping.

Hops

Hops is another herb with mild pain-relieving and anti-inflammatory properties, making it a great option for ease the discomfort of cramping, muscle aches, and headaches associated with postpartum. It can be taken as a soothing tea or as an extract.

Red Raspberry

Red raspberry is another popular choice for toning and strengthening the uterus. This can help speed up recovery of the reproductive system following birth, assisting with uterine contraction and healing. This can also reduce the severity of cramps. It can be taken in a tea, as an extract, or in capsules.

Calendula

Known for its powerful tissue-healing effects, calendula is often used externally to promote healing of perineal tears or cesarean incisions. The flower has powerful anti-inflammatory and anti-microbial properties, making it ideal to use in a salve or sitz bath for these sensitive wounds.

Herbs for Lactation Support

Breastfeeding a baby is a naturally effective way to strengthen emotional bonding and supply the infant with nutrition, but it's important to remember that some mothers are unable or choose not to breastfeed (or exclusively breastfeed) for a variety of reasons. There are stigmas associated with both breastfeeding and formula feeding, but it's important to remember that either method is valid, and parents should be supported regardless of what and how their baby is fed.

For those that are breastfeeding and would like to produce more milk, there are several natural ways to increase milk production. Producing adequate amounts of milk is an important part of successful breastfeeding. Foods and supplements that increase milk production are known as galactagogues, and ingesting them can assist your body in creating enough food for your baby. Below are several herbs and natural supplements that can help support healthy lactation and increase milk supply.

Fenugreek

Fenugreek is a common supplement for nursing mothers, as it contains compounds that help to stimulate the milk production glands in the breast. Fenugreek does this by producing prolactin, an important hormone directly associated with milk production and volume.

Fenugreek seed also contains phytoestrogens, which mimic estrogen, another hormone involved in stimulating milk production. However, it should be noted that if estrogen/phytoestrogen levels are too high, milk production can be inhibited, so mothers should not exceed recommended amounts.

Fenugreek is known for being fast-acting, with many women seeing changes in their milk production within 36 hours of ingestion. Many women take it as a tea, in capsules, or as an extract.

Blessed Thistle

Blessed thistle is a well-known herbal supplement for lactation support. It works by stimulating the production of prolactin and improving blood flow to the mammary glands, both of which can facilitate the production of milk. It is often taken as a tea or an extract.

Shatavari

Shatavari, in addition to its other postpartum benefits, is loved by new mothers for its ability to stimulate the production of prolactin and help increase milk supply.

Hops

Due to its phytoestrogen content, hops is a popular choice for herbal formulas made for nursing mothers. Hops can be taken in capsules, as a tea, or as an extract.

Dr. Christopher's Lactation Formula

This formula was made to assist nursing mothers in providing enough milk for their babies, and contains several galactagogue ingredients such as fenugreek, blessed thistle, and hops. It also contains numerous herbs that are rich in nutrients needed for breast milk, making it a beneficial formula for both mother and baby. 

Conclusion

As wonderful as it can be to bond with a new baby, it can also be a difficult time, specifically when it comes to keeping up with personal physical and emotional health. While caring for your new child may consume all your thoughts, it's important for parents, especially mothers, to make time to focus on themselves and their own health. A mother during postpartum may face issues such as postpartum depression and anxiety, fatigue, pain, difficulty lactating, and more, but, fortunately, there are several natural ways to ease these burdens. Proper nutrition and hydration, adequate sleep, and herbal supplementation can go a long way in improving a new mother's health, helping her to feel her best and allowing her to focus on the joys of motherhood.