Are Herbal Teas Safe While Breastfeeding? | Nursing Guide

No, safety depends on the specific herb and amount.

The tea aisle at the grocery store can feel like a minefield when you’re nursing. You want something warm and soothing, but every box seems to carry a vague warning about pregnancy and breastfeeding. It’s easy to assume that anything labeled “herbal” and “natural” must be safe — after all, people have been brewing these leaves for centuries.

The honest answer is more nuanced. Most common herbal teas are considered safe in moderate amounts while breastfeeding, but the evidence base is surprisingly thin, and a few herbs deserve extra caution. This article walks through what the research actually shows, which herbs to watch for, and how to make informed choices you feel good about.

What The Research Actually Shows

There are no large clinical trials testing the safety of most herbal teas specifically in breastfeeding women. A 2020 review in the journal Nutrients put it plainly: there is no evidence-based proof for the safety of frequently used herbal teas during pregnancy and lactation. That doesn’t mean they’re dangerous — it means the studies simply haven’t been done.

The strongest available evidence comes from an NIH review that classifies most herbs as “possibly safe” when consumed orally in moderate amounts. But researchers stress that herbs can enter breast milk just like pharmaceutical medications do, and they can affect both milk supply and your baby.

That gap between “probably fine” and “proven safe” is what makes expert guidance so valuable. The Mayo Clinic advises not drinking herbal tea while breastfeeding unless a healthcare professional says it’s OK — including teas marketed specifically for pregnancy.

Why “Natural” Doesn’t Mean Risk-Free

Herbs are biologically active plants, and some contain compounds that can influence hormone levels, milk production, or infant sleep patterns. The assumption that “natural equals safe” overlooks several important realities:

• Herbs are potent medicinals: A single cup of strong sage tea contains enough volatile oil to potentially reduce milk supply in some women, according to traditional use reports.
• No standardized dosing: Herbal teas vary widely in strength depending on how long they steep, the plant part used, and the brand — you can’t assume every cup has the same amount of herb.
• Regulation is minimal: Herbal teas are classified as dietary supplements in the US, not drugs, so they aren’t tested for safety or consistency by the FDA before reaching shelves.
• Infants metabolize differently: A newborn’s liver and kidneys are still developing, so compounds that an adult processes easily may linger longer in a baby’s system.
• Individual responses vary: One nursing parent may drink peppermint tea daily with no change in supply, while another notices a drop within days.

The bottom line on the myth is this: a long history of traditional use is not the same as clinical safety data. That doesn’t mean you need to avoid herbal tea entirely — it means choosing wisely and paying attention to how your body (and your baby) respond.

Herbs To Approach With Extra Caution

Some herbs have a stronger reputation for affecting milk supply than others. Sage is the most well-documented — it contains thujone, a compound traditionally used to dry up milk during weaning. Peppermint falls into a gray zone: an occasional weak cup is unlikely to cause problems, but daily use of strong peppermint tea or peppermint oil has been linked to supply dips in some nursing parents.

Other herbs mentioned in lactation resources include parsley, spearmint, thyme, yarrow, and jasmine flowers. The Canadian Paediatric Society notes that many herbal teas and herbal products are not safe while breastfeeding, which is one reason experts recommend you ask OB midwife about herbal teas before starting any new blend.

Chamomile, echinacea, and ginger teas also appear on some caution lists, though the evidence here is thinner. Most lactation consultants advise that the occasional cup of any of these is probably fine — the bigger risk comes from drinking large amounts daily or buying concentrated herbal supplements rather than standard tea bags.

If you notice your milk supply has dipped and you regularly drink any of these teas, it may be worth pausing them for a week to see if things improve. The effect seems to be dose-dependent — a single cup here and there is unlikely to cause noticeable changes.

Steps For Sipping Safely While Nursing

Enjoying a warm cup of tea while breastfeeding is a comforting ritual, and you don’t have to give it up entirely. A few practical habits can help you stay on the safer side of the evidence:

1. Check with your OB, midwife, or lactation consultant before adding any new herbal tea to your routine — especially if it contains herbs beyond the common grocery-store blends like chamomile or peppermint.
2. Stick to one cup per day of any single herb rather than drinking multiple cups of the same variety. This limits any potential compound from building up in your system or your milk.
3. Read the ingredient list carefully. Many “nursing” or “lactation” teas contain several herbs at once, including galactagogues like fenugreek or blessed thistle — these may help supply but can also cause gas or stomach upset in some babies.
4. Watch your baby for subtle changes in sleep patterns, fussiness, gassiness, or feeding behavior after you introduce a new tea. Even if an herb is generally safe, your baby’s individual reaction is what matters most.

The principle that applies across all of these steps is moderation and observation. Most herbal teas are not dangerous, but treating them with the same awareness you’d give any other substance that enters your breast milk is a reasonable approach.

What About Caffeine In Herbal And Green Teas?

Some herbal teas contain caffeine naturally — green tea, yerba mate, and guayusa are common examples. The La Leche League International places the safe caffeine limit for breastfeeding parents at 200 to 300 milligrams per day, which is roughly two to three cups of brewed coffee. Green tea has less caffeine than coffee (about 30 to 50 mg per cup), but it adds up fast if you’re drinking several cups alongside other caffeinated beverages.

A review hosted by NIH examined the available literature and found no evidence for herbal tea safety being adequately studied in nursing populations. That same review notes that because herbs can be very potent, it is important to check with a healthcare provider before using herbal supplements, herbal teas, or essential oils while breastfeeding.

Yerba mate falls into a separate category — some sources list it as a traditional galactagogue (something that may boost milk supply), but its higher caffeine content means it should be counted toward your daily caffeine total. A single cup of yerba mate delivers roughly 80 mg of caffeine, similar to a weaker cup of coffee.

The Bottom Line

Most common herbal teas are safe in moderation while breastfeeding, but the science is thin for many individual herbs. Sage and large amounts of peppermint are the two to watch most closely for milk supply effects. Caffeine content matters too, especially if you’re drinking green tea or yerba mate alongside other caffeinated beverages.

Your lactation consultant, midwife, or OB can help you match specific herbal teas to your health history and your baby’s needs — especially if you’re considering a blend with multiple ingredients or herbs you haven’t tried before.