Best Herbs for Postpartum: Your Guide to Supporting Recovery Naturally
Over the last few weeks, I have had the joy of getting to love on brand new babies and some of my dearest friends who are pregnant. Bringing a baby into the world is one of the most incredible things your body will ever do—but it's also one of the most physically and emotionally demanding. While so much attention is placed on pregnancy and preparing for baby, the postpartum period can often be overlooked, leaving new mothers feeling underprepared for what comes next.
The fourth trimester is a time of tremendous healing. Between recovering from blood loss, adapting to sleep deprivation, navigating breastfeeding, and adjusting to a completely new rhythm of life, your body has some serious work to do.
Although modern medicine has dramatically improved maternal care, many women also find comfort in herbal medicine and other natural remedies used across cultures for centuries. Whether you're looking for gentle mood support, lactation support, or simply ways to nourish your body, the right herbs can be a wonderful addition to your postpartum recovery plan. There were herbal tinctures and teas that I loved during both of my postpartum periods— so much so that I gifted bottles to several of my friends and family members who have had babies.
This post shares some of my favorite herbs for postpartum healing, what the research says, and how to use them safely.
Why Herbs Can Be Helpful During the Postpartum Journey
Your postpartum journey is about far more than recovering from childbirth. Your body is rebuilding nutrient stores, regulating hormone levels, healing tissues, producing breast milk, and adjusting to significant emotional and physical changes.
Many traditional healing systems, including Traditional Chinese Medicine and Ayurvedic medicine, view this period as one that deserves intentional nourishment rather than simply waiting for healing to happen.
Many herbs may help support:
The nervous system and stress resilience
Healthy energy levels, immune support, and gut health
Healthy inflammatory response (which is so good for postpartum healing)
Uterine health, milk production, and overall women's health
While herbs aren't a replacement for adequate nutrition, rest, or medical care, they can offer great support when used appropriately. It’s like my recommendation with any supplementation— they will only be as helpful as your foundation of wellness habits.
Best Herbs for Postpartum Wellness
Pregnancy, labor, and postpartum can all be an overwhelming time with loads of information coming at you from all angles. You do not need to turn your kitchen or postpartum cart into an apothecary from this list. Instead, I would look for a couple of herbs or a couple of products that use a combination of herbs from this list.
We live in such a cool time, with so many high-quality brands and products that naturally support moms and babies holistically. Don’t worry, I’ll share my faves!
1. Nettle Leaf (Urtica dioica or Stinging Nettle)
The first herb on the list is a big hitter. As one of the most nutrient-dense medicinal plants, nettle leaf is often considered a foundational herb for postpartum women.
Because childbirth can deplete iron and other essential minerals, nettle provides many of the vital nutrients your body needs for recovery, including:
Iron
Magnesium
Calcium
Potassium
Vitamin K
It's also a source of vitamin C, which helps support iron absorption.
It is best used in a strong herbal infusions or tea, or as part of herbal blends (like in the popular NORA tea, which i’ll get into later in this post).
2. Oat Straw
Exhaustion can sometimes feel like the unwanted companion of postpartum moms. If that’s you, oat straw may become one of your favorite herbs. Traditionally used to nourish the nervous system, oat straw contains silica and trace minerals that support long-term recovery rather than offering a quick energy boost.
Many new moms enjoy drinking it as a relaxing evening tea, especially during periods of poor sleep.
3. Lemon Balm
Sleep deprivation can make even normal emotions feel overwhelming. Lemon balm has long been used as a calming herb that may support relaxation and occasional feelings of overwhelm.
Some small peer-reviewed studies suggest lemon balm may have a positive effect on mood and stress, although more research is needed specifically in postpartum populations. This article also talks about a small study showing promising results for postpartum pain.
4. Holy Basil (Tulsi)
Holy basil is considered an adaptogen in Ayurvedic medicine, meaning it's traditionally used to help the body adapt to stress. Although research during breastfeeding is still limited, holy basil has been studied for its potential effects on stress regulation and healthy cortisol balance.
Because adaptogens may influence hormones, discuss their use with your healthcare provider before adding them to your routine.
5. Red Raspberry Leaf
Most people associate red raspberry leaf with pregnancy, but it may continue to provide benefits after delivery.
Traditionally, herbalists have recommended it to support:
Uterine health
Recovery after birth
Gentle mineral replenishment
It is an herbal tea that I regularly drank all through my third and fourth trimesters.
6. Rose Hips
Rose hips are naturally rich in vitamin C and antioxidants, which are two powerhouses for healing and recovery.
Vitamin C supports collagen formation, tissue repair, and normal immune function, all of which are crucial for postpartum healing.
7. Calendula (Calendula officinalis)
This year I grew herbs for the first time, and one of my first to choose was calendula. It’s beautiful and comes with cool medicinal properties including anti-inflammatory properties, wound healing, and antioxidant support.
This is a common ingredient for peri sprays, herbal sitz baths, and balms for postpartum healing.
8. Witch Hazel
Although technically not an herb you drink, witch hazel deserves a place on this list. Applied externally, it may help soothe hemorrhoids, swelling, and postpartum pain.
Many moms enjoy combining witch hazel with aloe and a frozen pad for soothing relief during the first week after delivery.
9. Plantain Leaf
Before researching for this post, I wasn’t super familiar with plantain leaf. But what I found was that this herb has strong traditional medicinal uses for skin and wound healing, for supporting inflammation, and for having a natural analgesic effect (pain relief).
It can be incorporated into herbal washes or sitz baths to support irritated tissues and minor postpartum discomfort.
10. Gotu Kola
Gotu kola has been used in both Traditional Chinese Medicine and Ayurvedic medicine for centuries.
Research suggests it may support connective tissue health and wound healing, making it a useful herb during postpartum recovery.
As always, discuss safety during breastfeeding with your healthcare provider before use.
11. Ashwagandha (Withania somnifera)
Withania somnifera, better known as ashwagandha, is another popular adaptogenic herb.
Traditionally, it's been used to support:
The adrenal glands
Stress resilience
Healthy energy levels
Herbs Traditionally Used for Breastfeeding Support
Many women seek herbs specifically to encourage a healthy milk supply.
Popular options include:
Nettle
Fennel
Fenugreek
Goat's rue
Blessed thistle
Keep in mind that while these herbs are often used for lactation support, low milk supply happens for various reasons. Frequent milk removal, proper latch, hydration, adequate calories, and individualized guidance from a lactation consultant are often more impactful than herbs alone.
When I had my daughter, our few lactation appointments helped so much.
Herbs for Mood Support
The emotional transition into parenthood can be intense.
Temporary baby blues are common during the first couple of weeks, but persistent sadness, hopelessness, severe worry, or panic deserve prompt medical attention.
Some herbs traditionally used for mood support include:
Lemon balm
Oat straw
Holy basil
You may also hear about St. John's wort, but this herb has significant interactions with many prescription medications, including antidepressants and birth control. Because it can also pass into breast milk, it should only be used under medical supervision.
Nutrition Matters Just as Much
My recommendation before starting to supplement with herbs is to take a strong look at your nutrition. Are you getting adequate amounts of nutrients to support your body naturally? This looks like plenty of protein, minerals, carbohydrates, and healthy fats.
I love filling my freezer with nourishing postpartum foods, or relying on high-quality meal services like Restorative Roots.
Prioritize foods rich in essential nutrients, including:
Bone broth
Eggs
Grass-fed meats
Salmon and other sources of fatty acids
Citrus fruits
well-cooked root vegetables
These foods provide B vitamins, protein, healthy fats, minerals, and antioxidants that help replenish nutrient stores after childbirth.
Related Reads:
Where to source High-Quality Herbs?
I have had the opportunity to try many different herbal formulas over the years. Here are some of my favorite brands for organic herbs and high-quality, well-sourced tinctures:
WishGarden Herbs- this company has been my go-to for stocking my “medicine cabinet” with holistic herbs and natural wellness support. I love that all of their herbs are sourced from organic, regenerative farms, and they put a lot of emphasis on herbal education 👏
Milk Moon Postpartum Tonic— oh, the way I absolutely LOVED this tonic for postpartum… so much so that I drank it for nearly my whole first year after having my son. I’ve also gifted it to friends having babies and recommend it all the time!
It contains many of the herbs talked about in this list: nettle, oat straw, alfalfa, raspberry leaf, rosehips… and so many more. The best part (aside from it being extremely nourishing), is how good it tastes!
Frequently Asked Questions About Herbs and Postpartum
Can herbs help with postpartum hair loss?
Unfortunately, no herb has been proven to prevent postpartum hair loss. This shedding is largely driven by hormonal shifts after pregnancy. Prioritizing adequate protein, iron (if deficient), zinc, and overall nutrition may help support healthy hair growth over time.
Can herbs replace medical treatment?
Not necessarily. While herbal remedies may offer supportive benefits, they should never replace treatment for serious conditions like postpartum depression, infection, severe bleeding, or other medical complications.
Should I choose teas or supplements?
Many postpartum herbs are traditionally consumed in tea form as nourishing teas or herbal infusions. Others are available as tinctures or nutritional supplements. The best results depend on your individual needs, health history, and breastfeeding status.
Make sure to do research to find which option is best for your specific needs!
There is no single herb that transforms postpartum recovery overnight. Instead, think of herbs as one small piece of a much bigger picture that includes nourishing food, adequate rest, emotional support, movement, hydration, and compassionate medical care.
Whether you're sipping mineral-rich nettle tea, enjoying calming lemon balm, using calendula in soothing postpartum sprays, or nourishing yourself with bone broth and whole foods, these gentle practices can help support your body during one of life's biggest transitions.
Are you preparing for a postpartum period? I’d love to hear your experience
Kaelyn
P.S. As always, nothing on this blog is medical advice. Please speak with your trusted health professional before starting an herb or supplement.
latest on the blog…
Herbs are a great way to support your body naturally. Here are some of my favorites for the postpartum period 🪴