Herbs for the Postpartum Period: Nourishment, Healing, and Long-Term Resilience
The postpartum period—often called the “fourth trimester”—is a time of deep transformation, both physically and emotionally. In many traditional cultures, the first 40 days postpartum are viewed as sacred and pivotal, with practices designed to nourish and restore the mother. This initial recovery period lays the foundation for long-term health, vitality, and well-being, making it essential to prioritize rest, nourishment, and herbal support.
Herbs play a powerful role in enhancing postpartum recovery, helping to ease discomfort, replenish vital nutrients, support lactation, and promote emotional balance. Let’s explore the most beneficial herbs for the postpartum period and how they can support you during this tender and transformative time.
The First 40 Days: A Time for Rest and Replenishment
The idea of dedicating the first 40 days to rest, nourishment, and care is rooted in many traditions, from Ayurvedic sattvic healing foods to Latin American la cuarentena and Chinese zuo yue zi (“sitting the month”). During this time, the focus is on:
• Deep Rest: Allowing the body to recover from birth and supporting the nervous system.
• Nourishment: Eating mineral-rich, easily digestible foods to rebuild strength.
• Warmth: Staying warm through food, teas, and herbal infusions to promote circulation.
• Community Support: Leaning on others for help with daily tasks so you can focus on healing.
By prioritizing care during these 40 days, you’re investing in your future health—preventing postpartum depletion, supporting hormonal balance, and ensuring sustained energy levels for months (and years) to come.
Herbs for the Postpartum Journey
1. Herbs for Afterpains: Easing Uterine Contractions
After birth, the uterus works hard to contract back to its pre-pregnancy size, which can result in afterpains—especially noticeable during breastfeeding.
Key Herb:
• Motherwort (Leonurus cardiaca): This beloved herb is known as a “mother’s herb” for good reason. It helps ease uterine cramping, encourages gentle toning of the uterus, and soothes emotional tension that often accompanies postpartum changes.
How to use: Take motherwort tincture liberally as needed when experiencing afterpains.
2. Herbs for Perineal Healing
The perineum is sensitive and can require different degrees of attention to healing after birth. While the perineum is designed and made to stretch, possibly tear, and heal quickly with right support, herbs can provide relief, promote tissue repair, and prevent infection.
Key Herbs:
• Chamomile: Gentle and soothing, chamomile reduces inflammation and promotes healing.
• Yarrow: Astringent and antimicrobial, yarrow helps prevent infection and speeds healing.
• Calendula: Renowned for its skin-healing properties, calendula supports tissue regeneration.
• Comfrey: Helps repair tissues and soothe soreness, promoting faster healing.
How to Use:
• Add these herbs to a vaginal steam to promote circulation.
• Prepare an herbal infusion and use in a peri bottle after bathroom visits.
• Enjoy a relaxing sitz bath with these herbs to soothe and heal the perineal area.
3. Herbs for Replenishing the Blood and Rebuilding Strength
Blood loss during birth and the demands of nursing require deep nourishment to restore strength and vitality. Blood building and replenishing herbs help to build back up stores of what is lost to give postpartum mothers strength and resilience during the postpartum window and beyond.
Key Herbs:
• He Shou Wu: A classic blood builder used to replenish blood and vitality. Also helps prevent postpartum hair loss!
• Reishi Mushroom: A powerful adaptogen that supports immune function and emotional well-being.
• Astragalus: Helps rebuild energy and strengthens the body’s defenses postpartum.
4. Herbs for Minerals and Nourishment
The body goes through 10% of its mineral stores during pregnancy and birth. Most women begin their fertility journey from a place of mineral depletion, making the depletion even more exaggerated postpartum, and remineralizing the body is essential for overall recovery and energy production.
Key Herbs:
• Nettle Leaf: Rich in iron, calcium, and magnesium to support bone strength and blood building.
• Oatstraw: A nourishing tonic for the nervous system and an excellent source of calcium.
• Red Raspberry Leaf/Blackberry Leaf: Traditionally used for uterine support, it’s also packed with minerals.
5. Herbs for Stress and Emotional Well-Being
The postpartum period brings emotional shifts that can feel overwhelming at times. Supporting the nervous system is key to a balanced transition.
Key Herbs:
• Milky Oats: Deeply nourishing and calming for frazzled nerves and high stress times, such as sleepless nights or breastfeeding challenges.
• Motherwort: Helps ease postpartum anxiety and emotional tension while easing the integration into motherhood.
• Blue Vervain: Supports emotional and physical tension. Great for mothers experiencing rage and irritation.
6. Herbs for Breastmilk Production
Breastfeeding places significant demands on the body, and certain herbs can help optimize milk supply.
Key Herbs:
• Milky Oats: A nourishing nervine that helps support milk supply and soothe stress.
• Hops: A traditional galactagogue that also supports relaxation.
• Blue Vervain: Encourages milk flow and supports emotional well-being.
• Fennel: Helps promote milk production and ease digestive issues in both mom and baby.
7 . Herbs for Baby’s Tummy and Comfort
Newborns can experience digestive discomfort, and herbs passed through breastmilk or used directly can help.
Key Herbs:
• Chamomile: Can be adminstered directly to soothes gas, colic, and pain.
• Fennel: Helps relieve infant gas and digestive upset via breastmilk when consumed by mom.
Bonus! Herbs for Postpartum Hair Loss
Hormonal shifts postpartum can lead to hair shedding, often peaking around 3-6 months after birth.
Key Herbs:
• He Shou Wu: A revered herb for hair health, promoting strength and thickness.
• Dong Quai: Supports hormonal balance and nourishes the blood to combat hair thinning.
• Rosemary: Increases scalp circulation and encourages healthy hair regrowth.
Bonus! Herbs for Mastitis and Engorgement
Engorgement and mastitis can occur when milk ducts become blocked, leading to painful inflammation.
Key Herbs:
• Echinacea Root: Helps combat infection and boost immune support.
• Poke Root (low dose): A powerful lymphatic herb that clears blockages (used with caution).
• Castor Oil Packs: Applied externally to reduce inflammation and encourage drainage.
Final Thoughts
The postpartum period is a sacred window of healing and transformation. With the right herbal allies by your side, you can nourish your body, ease discomforts, and create a foundation of health that will serve you long after these tender first weeks. Prioritize rest, nourishment, and self-care—you deserve it.
Your body is wise, your journey is unique, and with gentle herbal support, you’re giving yourself the best possible start to motherhood.