By Hilary Metcalfe
As a holistic nutritionist and product developer, I’ve spent years studying the connection between nutrition, herbal medicine, and hormonal balance. But when I became a mother, I realised just how much breastfeeding takes from the body—and how little support many mothers receive when it comes to replenishing what’s lost.
We often hear that breastfeeding is “natural”, but that doesn’t mean it’s effortless. A mother’s body transfers calcium, iron, protein, electrolytes, and essential fatty acids to her baby through breast milk, often leaving her nutritionally depleted. And while hydration is key, drinking plain water isn’t enough—the body also needs minerals, adaptogens, and restorative herbs to truly recover.
This is why pairing nutrient-dense foods with herbal infusions creates a powerful foundation for breastfeeding mothers—one that not only supports milk supply but also restores energy, stabilises hormones, and prevents burnout.
Here’s how a holistic approach combining the right foods and herbal infusions can make all the difference.
1. The Nutrient Demands of Breastfeeding
Breastfeeding increases the body’s demand for macronutrients (protein, healthy fats, carbohydrates) and micronutrients (vitamins and minerals). A study published in the American Journal of Clinical Nutrition found that postpartum women require:
-
More calcium and magnesium to support bone density and milk production
-
Higher iron levels to prevent postpartum fatigue and hair loss
-
Electrolytes like potassium and sodium for hydration and milk flow
-
Omega-3 fatty acids (DHA & EPA) to support infant brain development and maternal mood stability
Yet, many new mums experience nutrient depletion, leading to low energy, mood swings, hair thinning, and milk supply fluctuations.
Pairing nutrient-rich foods with functional herbal infusions helps ensure mums are nourished at a deeper level—supporting both their well-being and their milk supply.
2. The Best Herbal Infusions to Complement Postpartum Nutrition
Herbs are powerful allies when it comes to milk supply, stress regulation, and postpartum recovery. But they work best when combined with a balanced, nutrient-dense diet.
Here are the best herbal infusions for breastfeeding mums—and how to pair them with the right foods for maximum nourishment.
1. Breastfeeding Herbata + Iron-Rich Foods
Why? Iron is essential for energy, postpartum recovery, and preventing hair loss, but many new mums struggle with low iron levels.
Pair with:
-
Leafy greens (spinach, kale, nettles) – Provide plant-based iron and vitamin C for better absorption.
-
Lentils & chickpeas – Rich in iron and protein, helping to restore energy.
-
Grass-fed red meat & eggs – A source of heme iron, which is more easily absorbed by the body.
Herbal pairing:
The SABI Breastfeeding Herbata is rich in stinging nettle, moringa, and oat straw, all of which support iron absorption and replenish depleted minerals.
2. Calming Herbata + Omega-3 Fatty Acids
Why? Omega-3s, particularly DHA and EPA, are crucial for postpartum brain health, hormone balance, and reducing inflammation.
Pair with:
-
Wild-caught salmon & sardines – Excellent sources of DHA and EPA for mood support.
-
Chia seeds, flaxseeds & walnuts – Provide plant-based omega-3s.
-
Avocado & olive oil – Rich in healthy fats to support hormone production.
Herbal pairing:
Mama Infusions Set includes adaptogenic herbs like lemon balm and ashwagandha, which support emotional well-being and nervous system recovery.
3. Hydrating Herbal Teas + Electrolyte-Rich Foods
Why? Breastfeeding increases the body’s demand for hydration and electrolyte balance. Plain water isn’t enough—mums need minerals like potassium, sodium, and magnesium to stay properly hydrated.
Pair with:
-
Coconut water – A natural source of potassium and sodium.
-
Bone broth – Provides collagen, electrolytes, and amino acids for postpartum recovery.
-
Bananas & sweet potatoes – High in potassium and slow-releasing carbohydrates for energy.
Herbal pairing:
The SABI Breastfeeding Herbata contains electrolyte-rich herbs like moringa and oat straw, helping breastfeeding mums stay hydrated and balanced.
3. A Holistic Approach: Small Rituals, Big Impact
Supporting breastfeeding isn’t just about what you eat or drink—it’s about creating simple, sustainable habits that allow the body to recover without depletion.
Daily Practices for Nourishing Yourself While Breastfeeding:
-
Begin the day with warm herbal tea to rehydrate after sleep.
-
Pair meals with protein, healthy fats, and micronutrients to support milk supply and energy.
-
Sip mineral-rich infusions between feeds to restore electrolytes and nervous system balance.
-
Listen to your body—if you’re feeling exhausted, increase iron, magnesium, and adaptogenic herbs.
It doesn’t have to be complicated or overwhelming—even small shifts can create big transformations in how a mother feels physically, emotionally, and hormonally.
Nourishing Yourself is Nourishing Your Baby
Too often, new mothers focus so much on their baby’s needs that they forget their own. But the truth is—when a mother is well-nourished, supported, and cared for, she is better able to give from a place of abundance rather than depletion.
That’s why we created The SABI Breastfeeding Herbata—not just as a lactation tea, but as a tool for deep nourishment, balance, and self-care.
Because supporting milk supply isn’t just about one cup of tea or one nutrient-rich meal—it’s about creating daily rituals that sustain, replenish, and honour the mother’s body through every stage of her journey.
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.
