Can Herbs Really Improve Milk Supply? What the Research Says

By The SABI

For centuries, women across cultures have turned to plants, fennel, fenugreek, moringa, nettle, to support breastfeeding. Today, science is beginning to confirm what traditional medicine always suspected: certain herbs, known as galactagogues, can influence lactation by acting directly on the endocrine system, stimulating prolactin release, or enriching maternal nutrient status.

What makes herbs uniquely effective is their bioavailability. Unlike synthetic supplements, many lactation herbs contain a spectrum of phytochemicals, minerals, and micronutrients that the body absorbs and integrates efficiently. For example, moringa leaves are rich in iron, calcium, and antioxidants alongside compounds shown to enhance prolactin levels, making them both a nutritional and hormonal ally in milk production (Estrella et al., 2000).

Clinical evidence is growing. A systematic review found that herbal galactagogues like fenugreek, fennel, and moringa can increase milk volume and improve infant weight gain, with relatively few side effects compared to pharmaceutical galactagogues (Bazzano et al., 2016). While more large-scale trials are needed, the existing data, combined with centuries of safe traditional use, suggest that herbs may be one of the most accessible, bioavailable, and sustainable tools mothers can use to support supply.

How Do Herbs Influence Lactation?

Breastmilk production depends on two key hormones:

• Prolactin: stimulates milk synthesis in the alveoli of the breast.
  

• Oxytocin: triggers let-down, releasing milk during feeds.
  

Certain herbs act as phytoestrogens, binding to oestrogen receptors and nudging prolactin release. Others replenish micronutrients like iron and calcium that fuel energy metabolism and hormonal stability. Some calm the nervous system, lowering cortisol so oxytocin can flow more easily.

In short: herbs support lactation through hormonal, nutritional, and stress-regulation pathways.

Fennel: A Proven Phytoestrogen

Fennel (Foeniculum vulgare) has one of the longest records of use as a galactagogue. It contains anethole, a phytoestrogen compound structurally similar to dopamine antagonists, which can stimulate prolactin release.

• A randomised controlled trial showed fennel tea increased milk volume and infant weight gain in breastfeeding women (Othman et al., 2018).
  

• Another study found fennel improved milk fat content, boosting energy density for infants.
  

For many women, fennel works best in infusion form, providing both hydration and hormonal support.

Moringa: Micronutrients + Prolactin

Moringa (Moringa oleifera), known in the Philippines as malunggay, is rich in vitamins A, C, calcium, potassium, and iron,  all critical for lactating women. But beyond nutrients, moringa leaf extracts have demonstrated prolactin-enhancing effects.

• A double-blind, placebo-controlled trial in the Philippines found that mothers who took moringa had significantly higher milk volume within the first 5 days postpartum (Estrella et al., 2000).
  

• Animal models confirm moringa increases mammary gland development and lactation.
  

This dual role - nutritional replenishment + prolactin stimulation - makes moringa one of the most evidence-based herbal galactagogues available.

Nettle: Rebuilding Maternal Stores

Stinging nettle (Urtica dioica) isn’t a direct prolactin stimulant, but it’s rich in iron, calcium, magnesium, and chlorophyll. These minerals are often depleted postpartum due to blood loss and the high metabolic cost of lactation.

• Research supports nettle’s role in improving haemoglobin levels in anaemic postpartum women, which indirectly supports energy and milk-making capacity (Shakibaei et al., 2014).
  

For many mothers, nettle infusions feel less like a “boost” and more like deep, steady nourishment.

Fenugreek: The Controversial Classic

Fenugreek (Trigonella foenum-graecum) is often the first herb mentioned online, but evidence is mixed.

• Some trials show significant increases in milk volume within 2 weeks of supplementation.
  

• A systematic review of 122 mothers concluded fenugreek may help, but results vary widely, and digestive side effects (gas, diarrhoea, maple-syrup smell) are common (Turkyılmaz et al., 2014).
  

It’s effective for some, problematic for others,  and may interact with thyroid or diabetes medications.

Tulsi, Vervain, and Oat Straw: Indirect Allies

Stress is one of the most underappreciated barriers to supply. Elevated cortisol suppresses oxytocin, stalling let-down. Herbs that calm the nervous system indirectly support lactation:

• Tulsi (holy basil): adaptogen shown to reduce cortisol and improve stress resilience.
  

• Vervain: traditionally used as a calming, antispasmodic herb.
  

• Oat straw: rich in minerals and B vitamins, supports nervous system balance.
  

While less studied in clinical trials, their role in reducing stress hormones makes them valuable adjuncts for breastfeeding mothers.

Modern Integrations: Herbal Blends as Daily Ritual

The best evidence shows that herbs work best in combination with lifestyle factors: frequent feeding, hydration, and maternal rest. That’s why blends like our Breastfeeding Herbata combine fennel, moringa, nettle, oat straw, tulsi, and vervain. It’s not about chasing instant supply boosts, it’s about creating daily, bioavailable nourishment for both milk and mother.

What the Research Really Shows

1. Some herbs (fennel, moringa) have robust clinical evidence for improving milk volume and infant outcomes.
   

2. Others (nettle, oat straw, tulsi) support maternal health and hormonal balance, indirectly sustaining supply.
   

3. Fenugreek remains controversial — effective for some, intolerable for others.
   

4. Herbs are generally safe when used traditionally, with fewer side effects than pharmaceutical galactagogues.
   

Ultimately, herbs are most powerful when framed not as magic bullets, but as bioavailable, holistic supports that work with the body’s own hormonal and nutritional systems.

HORMONAL & PROUD

Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.

We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.

DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.

References

1. Othman A, et al. Fennel and increased milk volume. Phytother Res. 2018.
   
   

2. Estrella MCP, et al. Moringa increases breastmilk volume. Philipp J Pediatr. 2000.
   
   

3. Shakibaei F, et al. Nettle in postpartum anaemia recovery. J Herb Med. 2014.
   
   

Turkyılmaz C, et al. Fenugreek and lactation outcomes: systematic review. J Hum Lact. 2014.