10 TCM Herbs for Energy, Milk Supply & Recovery (That Chinese Grandmas Swear By)

Postpartum recovery in Traditional Chinese Medicine (TCM) is not a race back to “normal.”

It’s more like, your body has just run a marathon it didn’t train for… and now it’s asking for soup, warmth, rest, and very good snacks.

In TCM, birth naturally depletes Qi (energy), Blood, and Body Fluids, which is why so many new mums feel tired, foggy, emotional, or notice changes in milk supply.

Instead of pushing through, Chinese tradition does something very different:

it feeds you back to life. slowly. through food, herbs, and warmth.

Think of this as your postpartum kitchen toolkit, the herbs every Chinese grandmother trusts.

1. Red Dates (Jujube / Hong Zao)

The “have-this-every-day” postpartum hero.

The best are often from Xinjiang, China, where they’re extra plump and sweet.

How it supports postpartum recovery:

• Rebuilds Blood (Xue) after birth
• Strengthens Spleen Qi (your energy & digestion engine)
• Helps stabilise energy
• Supports milk production through Qi * Blood nourishment
• Gently supports emotional recovery (aka less fragile, more steady)

Serving suggestions:

• 3–5 red dates, hot water, fresh ginger to make a recovery tea
• Add into slow soups like chicken or pork broth

2. Goji Berries (Gou Qi Zi)

Tiny, bright, and doing the most behind the scenes.
Try to look for ones from Ningxia, China.

How it supports postpartum recovery:

• Nourishes Liver Blood + Kidney Yin (to help support deep reserves and energy)
• Supports fluid replenishment (important for breastfeeding)
• Helps with postpartum fatigue, dizziness, dry eyes
• Basically: helps you feel less “empty battery mode”

Serving suggestions:

• Toss into soups, congee, or broths
• Add at the end of cooking so they stay sweet and juicy
• Steep into herbal tea with red dates and ginger when you need a reset moment

3. Chinese Yam (Shan Yao)

The underrated one for your digestion. Dry or fresh.

How it supports postpartum recovery:

• Strengthens Spleen Qi (digestion = energy production in TCM)
• Helps your body actually use the food you’re eating
• Supports steady milk production through better energy conversion
• Helps when everything feels a bit weak or “off” after birth

Serving suggestions:

• Slow-cook soup with pork ribs, ginger, and red dates
• Stir-fry fresh Chinese yam with greens and wood ear mushroom
  

4. Codonopsis (Dang Shen)

A nourishing root often referred to as 'poor mans ginseng', but with similar effects.

How it supports postpartum recovery:

• Tonifies Spleen + Lung Qi
• Supports stamina and daily energy
• Helps when fatigue & low milk supply show up together
• Think: slow, steady rebuilding energy (not caffeine energy)

Serving suggestions:

• Chicken or pork soup with ginger, red dates, codonopsis.
  

5. Astragalus (Huang Qi / Bei Qi)

An immunity support herb that is warm and sweet.

How it supports postpartum recovery:

• Strongly supports Qi (Wei Qi = protective energy)
• Builds long-term resilience and vitality
• Helps prevent that constant “run down” feeling
• Supports sustainable energy

Serving suggestions:

• Add 6 - 10 g into slow-cooked chicken soup
• Combine with goji & red dates for a recovery tea

6. Angelica Root (Dang Gui)

An iconic women’s herb in TCM.

How it supports postpartum recovery:

• Nourishes & moves Blood
• Supports uterine recovery after birth
• Supports energy and reducing fatigue
• Supports milk flow through better circulation

Serving suggestions:

• Chicken soup with ginger, red dates, and dang gui
• Steamed chicken with herbs such as codonopsis, longan, red dates and goji berries.
• A little goes a long way. Use lightly as it is powerful and warming with a strong flavour.

7. Black Sesame

The beauty food Chinese mothers swear by for hair, nails, skin and digestion.

How it supports postpartum recovery:

• Nourishes Kidney + Liver Essence (Jing)
• Helps rebuild deep reserves after pregnancy
• Supports hair regrowth and dryness
• Long-term energy and vitality support

Serving suggestions:

• A warm smoothie with blended black sesame, walnuts, warm oat milk and a dash of honey.
• Sprinkle on oats, congee, or yoghurt

8. Fresh Ginger (Sheng Jiang)

A foundational ingredient in Chinese postpartum cooking. Old ginger is more warming and potent than young ginger.

How it supports postpartum recovery:

• Warms the digestive system (Middle Jiao)
• Helps move Cold (which can block energy + milk flow)
• Supports digestion = better energy production
• Keeps everything warm, moving, and functioning

Serving suggestions:

• Ginger chicken congee (classic postpartum staple)
• Add to teas, soups, stir-fries and steamed dishes

9. Poria (Fu Ling)

A type of fungus to help your body process fluids and reduce dampness.

How it supports postpartum recovery:

• Supports Spleen Qi (energy from digestion)
• Helps regulate fluids (bye puffiness + heaviness)
• Supports emotional grounding by calming the Shen
• Helps reduce “foggy, heavy, tired” feeling

Serving suggestions:

• Add to soups or broths
• Brew into gentle tea
• Combine with red dates & ginger in congee

10. Snow Fungus (Tremella / Yin Er)

Often referred to as a natural skincare powerhouse, an edible alternative to hyaluronic acid.

How it supports postpartum recovery:

• Nourishes Yin fluids (hydration)
• Supports breast milk fluid quality
• Helps with dryness after birth & breastfeeding
• Supports skin elasticity (hello postpartum glow)

Serving suggestions:

• Sweet soup with red dates, goji berries, longan, peach gum
• Add to chicken soup for gentle hydration support
  

 

Postpartum nourishment is all about warm, easy to digest foods with high nutrients. 

Warm food. Warm herbs. Warm support.

That’s the foundation of Chinese postpartum care.

 

Need help with your postpartum herbs?

If you don’t want to source, measure, or figure all this out yourself, you can reach out to curate your 28-day postpartum herbal recovery package , designed to support energy, lactation, and healing in a way that actually feels doable.