8 Must-Have Adaptogens For Moms; Even If You're Breastfeeding
Breastfeeding Safe
Are you curious about adaptogens, but worried about taking them while breastfeeding?
Taking botanicals while nursing can be scary, but I'm here to put your anxiety to ease.
Don't wait to start taking these, try one at a time and see how your body feels after each botanical.
And always consult your doctor before adding in any new botanicals.
Ready to dive in?
What are adaptogens?
Adaptogens are a category of herbs that help us "adapt" to stress and help us reach homeostasis. When taken regularly, you could feel like you've slept all through the night, your heat is regulated {not too hot, not too cold}, you get sick less, and you notice those little things your family members do - don't bother you so much.
They take us out of the "fight and flight" rhythm and put us in the "rest and digest" phase to help restore our nervous system and ease anxiety.
Which makes them perfect for this day and age!
How do you know they're safe?
Breastfeeding Herbal Safety
I look at three references.
The American Academy of Pediatrics
Dr. Aviva Romm's references from the German Commission E Monographs
Botanical Safety Handbook; American Herbal Products Association
#1 The American Academy of Pediatrics published guidelines for drugs used in lactating women:
ND: No data available
C: Compatible with breastfeeding
CC: Compatible with breastfeeding but use caution
SD: Strongly discouraged
X: Contraindicated
#2 Data from German Commission E Monographs & Dr. Aviva Romm’s Studies:
L1-Safest- no adverse effect observed in infants of lactating mothers
L2- Safer - Limited studies demonstrate no increased risk
L3- Moderately safe- no controlled studies in breastfeeding women or controlled studies demonstrate minimal adverse effects
L4- Possible risk- Positive evidence of risk but benefits may make the risk acceptable
L5- Contraindicated- Significant documented risk.
#3 Botanical Safety Handbook; American Herbal Products Association
Safety Class 1: Herbs that can be safely consumed when used appropriately
Safety Class 2: Herbs with restrictions
Class 2a: External use only
Class 2b: Not to be used during pregnancy
Class 2c: Not to be used during nursing
Class 2d: Other specific restrictions
Safety Class 3: Only under the supervision of a qualified expert
The reality is, in this non-stop lifestyle we are living; adaptogens are necessary for women to consume daily.
8 Adaptogens For Breastfeeding Moms
The last four are my favorite!
#1 Rhodiola - Rhodiola Rosea
Rhodiola is an adaptogen that helps decrease anxiety, improves mood, reduces stress, and supports sleep.
Tibetan medicine uses this herb to nourish the lungs and treat lung problems like coughing blood and pneumonia.
Also known to help reduce chronic pelvic pain, endometriosis, PCOS, PMS, fibroids, hysteria, headaches or struggle with ADHD. But, keep in mind it's not used for anyone with bipolar disorder!
Qualities: Sweet, slightly bitter, spicy, cool, and dry. Because it's cooling if you tend to be cold; choose a warming adaptogen.
Tincture Dose: 20-60 drops; 2-day
Breastfeeding? LS/LD likely safe with limited data ¹ There are no expected contraindications with lactation.
>>Pro tip: Not for pregnancy and avoid if you have bipolar disorder. Also, it can cause insomnia in sensitive people. Although likely safe and some women have positive results with Rhodiola, you may want to skip it if you're breastfeeding.
#2 Shatavari - Asparagus racemosus
Translated as "she who has hundreds of husbands", Shatavari can be used to enhance your libido and enhance fertility.
It's also great for minor hormonal imbalances, reduces vaginal dryness and dry skin, and improves libido.
A diuretic and soothing demulcent; it relieves urinary, repatriation, and gastric irritation.
>>>For moms; if you're feeling dry and inflamed, especially in the urethra, cystitis {inflammation in the bladder}, and experience a dry cough this herb may be for you!
Traditional recipe: Boil Shatavari root, sugar, honey, pippali long pepper, and milk. Follow this recipe
Qualities; sweet, bitter, warm, moist
Dose: Tincture; 20-30 drops; 2-3x day
Breastfeeding? Shatavari is considered Category C; compatible with breastfeeding. ¹ and may even boost milk supply!
Pro tip: If you're experiencing diarrhea or abdominal bloating; mix with ginger or skip it altogether. Not to be used with fat malabsorption, GI irritation, reflux, and during pregnancy.
Bonus: Shatavari may increase milk product and milk flow in lactating women!
#3 Schisandra - Schisandra chinensis
The Chinese name for Schisandra is wu wei zi, which means "five flavors fruit". Schisandra is an immune tonic; used for a cough, weakness, excess phlegm, and "hood vertigo" a feeling of congestion in the head.
As an astringent, it's used to control diarrhea, frequent urination and excessive night sweats, and vaginal discharge. It can be dryingIt also calms the shen, and is effective if you have stress-induced heart palpitations, feels like you can't take a deep breath, insomnia, anxiety, and bad dreams.
Use for stress-related illnesses, mild depression, PCOS, PMS, Insomnia, and Fibroids and to improve memory and stamina.
Qualities; sour, sweet, salty, bitter and pungent, warm and dry
Dose: 20-30 drops; 2-3x day
Breastfeeding? Mills & Bones states N; No data available
*Pro tip: Don’t take during acute illnesses. Moms report feeling irritable when breastfeeding. I'd skip it for now.
#4 Eleuthero - Eleutherococcus senticosus
Otherwise known as Siberian Ginseng this plant can be used for the treatment of people with wind or damp conditions.
As an adaptogen; it can help with depression, exhaustion, fatigue, and stress, and improve physical stamina. It's mild and unlikely to be overstimulating.
Take for mental stamina, physical or nervous stress, exhaustion, depression, fatigue, or illness exacerbated by stress.
Qualities; sweet, slightly bitter, slightly warm
Dose: 5-30 drops 1-3x day
Breastfeeding? KS is known safe or likely safe with limited data ⁴
Pro tip: If you struggle with insomnia, take Siberian Ginseng in the morning or skip it altogether.
#5 Maca -Lepidium meyenii
Maca is loaded with important vitamins and minerals Vitamin C, as well as 20 amino acids — 8 of them essential.
Great for low sex drive and reduces peri-menopause and menopausal activity like hot flashes and night sweats.
Maca can also reduce anxiety, and provide stress support; possibly due to flavonoids.
Not for use during pregnancy. Rich in essential amino acids, iodine, iron, and magnesium. The taste may turn you off, add to hot water, nut milk, or a smoothie
Breastfeeding? Dr. Aviva Romm suggests they are safe during breastfeeding but not pregnancy. SOURCE
“How do you know you need Maca? If your breasts are sore, the iodine in the Maca could help. But be careful, too much could cause a goiter. Use your symptoms as an indicator of how much you need. After a fellow reader shared how she adds it to her coffee - I know do this most days as well. Try it! ”
#6 Ashwagandha - Withania somnifera
Ashwagandha is the Hindi name for this herb; which translates to "horse sweat-like odor" and is believed to give you the strength and stamina of a stallion.
In Ayurveda medicine, this herb is used to prolong life and enhance vigor and sexual prowess. For moms; As a calming adaptogen, you can take it any time of day.
Use it for acute and chronic pain, to decrease anxiety, depression, fatigue, insomnia, Hypothyroidism, and PMS. Also, if you habitually miscarry and have a lack of libido - try Ashwagandha.
Qualities; bitter, warm, and dry
Dose:Tincture: 30-40 drops; 3x day
Powder; 1/2 tsp. of dried root in 8 oz. of water decoct for 10 minutes, steep for 1/2 hours. form with hot water, ghee, and honey
Breastfeeding? Withania somnifera is considered Category C; compatible with breastfeeding ⁶ and has been used to promote lactation in Ayurvedic medicine. One teaspoon (.5g) of Withania powder may be given 2x day with milk for lactation.
Pro tip: Avoid it if you are sensitive to the nightshade family, do not use the powder internally if you have excess iron, and possibly avoid it if you have hyperthyroidism {not all herbalists agree with this thought}. Avoid during pregnancy.
#7 Holy Basil - Ocimum sanctum
Holy Basil, also known as Tulsi is a great botanical for new moms trying to reduce coffee and wanting to soothe anxiety. Known to promote the flow of mother's milk, it also can also reduce “mental fog”, improving memory {great for ADD and ADHD} and reducing stress.
David Winston says he uses Holy Basil with Damiana, Rosemary, and Lavender for stagnant depression; when one has some type of traumatic event and is unable to move on.
Qualities: pungent, sweet, warm
Dose:Tincture: 40-60 drops; 3x day
Tea: 1 tsp. to 8 oz of hot water, steep, covered 5-10 min.
Breastfeeding? This herb was first suggested in my Optimal Nutrition for Postnatal Recovery by Burrel Education but not found in my other herbal books.
Pro tip: BUT!! Do avoid it during pregnancy or if trying to get pregnant; it can have an anti-fertility effect in men and women! Caution with medications.
#8 Reishi - Ganoderma lucidum
Historically used for:
Adaptogen {mild}, cholesterol-lowering, antioxidant, antiviral, anti-inflammatory, heart tonic, and nervine
Modern uses:
Each color has a unique quality
Used to nourish the shen or spirit
Disturbances include: anxiety, insomnia, bad dreams, moodiness, listlessness, and poor memory
Great for frequent colds, HSV1 and 2, Heart palpitations, and to reduce stress.
Qualities
bitter and warm
Contraindications
Avoid if you have a mushroom allergy. Use caution with blood thinners.
Dosing: 20-30 drops 2-3x day or try Reishi tea or coffee!
Breastfeeding? LS w/C likely safe with caution.
Safety Class 1, Interaction Class A with Botanical Safety Handbook
Look for rashes and avoid them if you have an autoimmune disorder.
Bonus
Stinging Nettles - Urtica dioica {leaf & root}
Although not a true adaptogen, Stinging Nettles is considered a nutritive, tonic, and diuretic. But, I had to put them in here as the nutritional value supersedes other botanicals when it comes to women's health.
Historically used for:
Spring vegetable, the leaf was used for livestock
Chronic disease of the colon and skin eruptionsModern uses:
Filled with Vitamin C, K, A & B, as well as, Ca, Mg, Iron, Potassium, and essential amino acids; a cup of stinging nettle tea could be the perfect botanical to nourish your body, reduce body pain, cramps, spasms, improve sleep and reduce constipation.
may increase milk production
decreases allergies when using the freeze-dried nettles
decreases inflammation
decreases blood pressure
it controls blood sugar- have a cup of chocolate cake
fights fatigue
decreases the risk of iron-deficient anemia
reduces pelvic congestion
reduce caffeine and sugar cravings
prevents osteoporosis
prevents varicosities
In Chinese medicine, Stinging nettles are used to dispel wind and dampness.
Qualities: Bitter and pungent and aids the liver in processing hormones and balancing emotions.
Dosing: 1-2 cups of tea or 20-30 drops of tincture 2-3x day
Breastfeeding: Lactation Category C; compatible with breastfeeding for both leaf & root ⁷
Pro tip: One of my favorite recipes is stinging nettle soup every spring made with rice or potatoes https://www.simplyrecipes.com/recipes/nettle_soup/
---
Conclusion
Adaptogens are necessary in this modern world we are living in. I know it's scary to consider adding in new botanicals while you breastfeeding, but I assure you these have been used for centuries before us.
Always add in one botanical at a time and watch your child see for any adverse reactions.
I prefer tinctures, but some moms do prefer using botanicals as a powder or supplement.
I'd love to know your thoughts.
Have you tried adaptogens? Let me know your questions in the comment area below and I'll be sure to get back to you.
xo Tara
Resources:
Mills & Bones; The Essential Guide to Herbal Safety ¹ pg. 573 ⁶ pg.631 ⁷ pg.517
Winston & Maimes; Adaptogens for Strength, Stamina &Stress Relief
Dr. Romm, Aviva: Botanical Medicine for Women’s Health ¹ pg. 598 ⁴ pg. 570
American Herbal Products Associations; Botanical Safety Handbook
As always, I want to mention that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition.
Please talk with your healthcare provider about any herbs or supplements you are considering.
