This post was written by Community Partner, Nutritionist, Herbalist, and Women’s Wellness Practitioner Kristin Dahl.

The weeks after birth exist in their own kind of time. While the world moves at its familiar pace, a new mother often finds herself in a quieter rhythm—one where the body is tender, the heart is wide open, and nourishment and grounding matter more than ever.

This is a period for nesting and honoring the needs of both your body and your baby. In the first six weeks, a mother’s body is just as delicate as her newborn’s, and tending to yourself with intention can support both of you long-term.

Over the six–eight-week period (or longer, if your life allows), consider transitioning slowly with gentle thoughts, gentle foods, and gentle actions—along with as much support as you can welcome in. Herbs, long used across cultures for postpartum care, can offer grounding, comfort, and nourishment as your body finds its way back to balance. They can serve as a helpful complement in your healing—quiet companions that add steadiness and support along the way.

Many traditional postpartum practices revolve around warmth, rest, and nourishment. Herbs are deeply nutritive and help the body gently heal during this time. Below are several herbs that can be supportive for both internal and external healing.

Anyone considering herbs—especially while breastfeeding—should consult a holistic practitioner or herbalist to ensure they are appropriate based on personal needs, other supplement and nutraceutical intake, and potential interactions.

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HERBS FOR RESTORING THE BODY AND SUPPORTING REPAIR

Fatigue often lingers in the postpartum weeks, not only from birth itself but from the round-the-clock labor of learning a new rhythm. This is often due to mineral depletion and low iron stores, as well as reduced sleep and a nervous system that needs extra support.

Raspberry leaf – A classic ally, deeply nourishing and known for its gentle support of uterine tone.
Useful in infusions.

Oat tops & oat straw – Long steeped into mineral-rich infusions, these herbs are known for their soothing benefits, nourishing and gently calming the nervous system.
Useful in infusion blends.

Lemon balm – Supports a calm body and mind, promotes relaxation, improves mood, and can help ease a gassy stomach.
Useful in tea or added to infusion blends.

Chamomile – Brings gentle relaxation, supports digestion, and can ease tension held in the shoulders or digestive system.
Useful in teas.

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HERBS THAT HELP REBUILD THE BODY AND BLOOD

Add the following to infusion blends:

Nettle leaf – One of the most beloved herbs for this time, rich in minerals and supportive of energy, helping rebuild the body and blood.

Alfalfa – Offers similar nutrient density and supports rebuilding the body and blood. It also supports milk production, promotes vitality, and aids postpartum recovery.

Rosehips – High in vitamin C, which helps the body absorb iron.

A daily cup or two of mineral-rich infusion can become a nourishing and supportive ritual.

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HERBS THAT SUPPORT HORMONE REGULATION & MOOD

Ashwagandha – Supports the mental and emotional challenges of motherhood due to hormonal shifts, lack of sleep, and stress.
Useful in powder form added to warm elixirs; tinctures or capsules are also available.

Maca – Helpful for balancing mood, mental health, and hormones postpartum.
Useful in powder or capsule form; add to elixirs, bars, or bliss bites.

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HERBS FOR EXTERNAL HEALING SUPPORT

Witch hazel – A strong astringent that soothes and tightens tissues, reduces swelling, and supports healing.
Useful in sitz baths, compresses, and peri bottles.

Yarrow – An astringent herb that helps tighten inflamed tissue and regulate bleeding.
Useful in sitz bath blends or yoni steaming (once cleared).

Comfrey – Traditionally used for wound healing and tissue repair.
Useful in sitz bath infusions or sprays.

Calendula – Supports soothing and skin healing.
Useful in balms, sprays, and sitz baths.

Lavender – Brings soothing to tender areas.
Useful in sitz baths, peri bottles, and warm compresses.

Red raspberry leaf – A mildly astringent herb that helps tone pelvic tissues.
Useful in sitz baths and yoni steams.

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HERBS FOR BREASTFEEDING SUPPORT

Fenugreek – A common and effective galactagogue that supports prolactin secretion and milk production.
How to use: Capsule form is best. Take 3 capsules, 3 times per day until milk flow increases.

Blessed thistle – Best combined with fenugreek for lactation support.
How to use: Capsule form is best. Take 3 capsules, 3 times per day.

Moringa – A traditional galactagogue rich in vitamins and minerals, used for centuries to support breastfeeding mothers.
How to use: Mix powdered moringa into smoothies, water, or coconut water.

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Herbs carry an incredible energy and are exquisite in their ability to help the body heal and restore. Precious companions in the delicate postpartum journey, they are best used with guidance to discover which allies may be most supportive for you.

In my new postpartum e-cookbook, – Holistic Nourishment + Postpartum Care I share 40 easy, comforting recipes inspired by farm-to-table, Ayurvedic, and traditional healing cuisines. You’ll also find phase-by-phase guidance for recovery, stocking your postpartum pantry, and herbs, supplements, and rituals to support your healing journey.