Pregnant or nursing
Protein powder in pregnancy
How much protein you need, when a powder can help, and what to check on the label. This is general information, not medical advice. Your OB, midwife or doctor knows your pregnancy.
The short answer
A powder can fit into pregnancy, but it isn't required, and the label matters.
Ask your OB or midwife before adding one. As one prenatal dietitian puts it: “Some protein powders can be used during pregnancy, but most of your protein intake should come from whole food sources.” (Ryann Kipping, RDN, in The Prenatal Nutrition Library (Ryann Kipping, RDN))
How much protein pregnancy needs
The Recommended Dietary Allowance for protein in pregnancy is 1.1 g per kilogram of body weight a day, set on the basis of about 25 g a day more than before pregnancy. Newer research suggests needs may be higher than that, rising from about 1.2 g/kg early in pregnancy to about 1.52 g/kg late in pregnancy.
For most people the extra can come from everyday protein foods: eggs, dairy, fish, poultry, meat, beans, lentils and tofu. The dietitians we quote below say most of your protein should come from food. If you're not sure you're getting enough, your OB, midwife or a registered dietitian can look at what you eat and tell you.
Sources: Protein and Amino Acid Requirements during Pregnancy (Elango & Ball, Advances in Nutrition, 2016); American College of Obstetricians and Gynecologists (ACOG): Healthy Eating During Pregnancy
When a powder can help
- Nausea or food aversions make meat, fish, eggs or other protein foods hard to eat.
- A small appetite, especially later in pregnancy, makes full meals hard.
- You need something quick, such as a shake on a busy morning or while nursing.
In each case, ask your OB or midwife whether a powder makes sense for you, and which kind.
“If a pregnant [person] is suffering from nausea and/or vomiting, and having a difficult time consuming food sources of protein such as meat, poultry, fish, or eggs, then a protein powder would certainly be appropriate” (Casey Seiden, MS, RD, CDCES (printed on the page as "CDECES"), in Parents)
What to check on the label
- 01
Independent testing for heavy metals
Consumer Reports (2025) found that in more than two-thirds of the protein powders and shakes it tested, one serving had more lead than its experts say is safe for a whole day, and plant-based products averaged nine times the lead of dairy-based ones. CR says avoiding high-lead products matters especially for people who are pregnant or could become so. A Clean Label Project study (2025) of 165 top-selling powders found 47% exceeded at least one federal or state safety threshold, with plant-based powders generally highest; Clean Label Project also sells certification. Look for a named independent testing program, not just a brand's own claim.
Sources: Consumer Reports: Protein Powders and Shakes Contain High Levels of Lead (2025); Clean Label Project: Nearly Half of Top-Selling Protein Powders Exceed Safety Thresholds for Heavy Metal Contamination (2025)
- 02
Caffeine, including coffee and tea flavors
ACOG says moderate caffeine, less than 200 mg a day, does not appear to be a major factor in miscarriage or preterm birth. That's all your caffeine for the day, so a powder with caffeine adds to your coffee or tea. Some coffee- and tea-flavored powders add it: the Lemon Tea flavor of Syntrax Nectar lists about 75 mg a scoop, per the brand. Our records note caffeine for 18 products; their pages say which flavors.
- 03
Herbs and botanicals
The NIH Office of Dietary Supplements says most botanicals lack evidence of their safety and efficacy, and that caution is warranted with any botanical supplement in pregnancy. Some botanicals, such as green tea, yerba mate, kola nut and guarana, also carry caffeine. Check the ingredient list for herbal blends.
- 04
Vitamin A, if it's fortified
Some pregnancy powders add vitamins on top of your prenatal. The NIH Office of Dietary Supplements says experts advise people who are or might be pregnant, and those who are lactating, not to take high doses of preformed vitamin A: more than 3,000 mcg RAE (10,000 IU) a day. Preformed vitamin A appears on labels as retinyl palmitate or retinyl acetate. Show your OB the label alongside your prenatal.
Sources: NIH Office of Dietary Supplements: Vitamin A and Carotenoids, Fact Sheet for Health Professionals
- 05
Simple ingredients
A short list with a protein source first is easier to check. “the point of a protein powder for pregnancy is to increase your protein intake, so the main ingredients should be a protein source” (Ryann Kipping, MPH, RDN, LDN, in The Bump)
- 06
Added sugar
Compare added sugar per serving; some shakes are sweetened like dessert. “Just look for one that is primarily protein rather than a meal replacement – and keep an eye out for added sugar.” (Layan Alrahmani, MD, OB-GYN, maternal-fetal medicine specialist, in BabyCenter)
Talk to your OB, midwife or doctor first
Supplements are not checked by the FDA before they are sold. ACOG says you can talk with your ob-gyn or a registered dietitian for recommendations. Bring the tub or a photo of the label: the nutrition facts and ingredient list are what they will want to see. ACOG also recommends 450 mg of choline a day in pregnancy and notes it is not found in most prenatal vitamins; some pregnancy powders add it, which is another thing to ask about.
Sources: American College of Obstetricians and Gynecologists (ACOG): Healthy Eating During Pregnancy; U.S. Food & Drug Administration: Dietary Supplements
Pregnancy products we've checked
Filter and sort themProducts the brand makes for pregnancy (most for after birth too). Read each product page for its caffeine and herb notes and its testing. Several brands say they test for heavy metals without naming a certifier; we list a certification only when we can confirm it.
Essential Protein Daily Shake Pregnancy & Postpartum
BOOBIE* Body Organic Superfood Protein
Herbs: shatavari, moringa, maca, turmeric. See the product page.
Postpartum only: after birth and breastfeeding
These are made for after birth and breastfeeding, not for pregnancy. Some add herbs marketed for nursing, such as fenugreek or shatavari. These are herbs to discuss with your doctor before you use them. The NIH Office of Dietary Supplements says most botanicals lack evidence of their safety and efficacy, and its vitamin A advice above covers people who are lactating too.
Sources: NIH Office of Dietary Supplements: Dietary Supplements for Pregnancy, Fact Sheet for Health Professionals; NIH Office of Dietary Supplements: Vitamin A and Carotenoids, Fact Sheet for Health Professionals
Herbs: shatavari, turmeric. See the product page.
Milk Dust Lactation Protein Powder
Herbs: fenugreek, milk thistle, red raspberry leaf, fennel, turmeric. See the product page.
Products experts mention
General protein powders that a dietitian named for pregnancy in the articles below, matched to the exact product we checked. They are not made for pregnancy, and a mention is not our endorsement or theirs of our scores.
Named by Natalie Rizzo, MS, RD. Herbs: turmeric. See the product page.
Named by Malina Malkani, MS, RDN, CDN; Alex Evink, MS, RD.
Named by Malina Malkani, MS, RDN, CDN.
Named by Alex Evink, MS, RD.
Naked Whey Grass-Fed Whey Protein Powder
Named by Alex Evink, MS, RD.
Named by Alex Evink, MS, RD.
Named by Alex Evink, MS, RD.
What doctors and dietitians say
These doctors and dietitians were quoted in other publications or wrote on their own sites. They did not review or endorse this site, our scores or our pages. Some sources are affiliate review sites or the expert’s own blog, and some link to products with affiliate codes. Quotes are exactly as published; follow the link for context.
31 quotes from 16 OB-GYNs and dietitians, each checked word for word against its source on 2026-10-14.
On protein needs
“Protein needs are higher during pregnancy and continue to climb through each trimester”
“Protein is a key macronutrient that provides the building blocks that are essential for tissue and organ development”
On whether protein powder is OK
“Some are, and some aren’t. It depends on the ingredients inside the protein powder.”
“If a pregnant [person] is suffering from nausea and/or vomiting, and having a difficult time consuming food sources of protein such as meat, poultry, fish, or eggs, then a protein powder would certainly be appropriate”
“Some protein powders can be used during pregnancy, but most of your protein intake should come from whole food sources.”
“Assuming clean ingredients and the brand is responsible about testing for contaminants (like heavy metals), a serving of protein powder a day should be no problem.”
On what to look for
“That just has to do with the absorption of heavy metals when it comes to plants versus the second pass that they get through animal products”
Context, in our words: plant-based powders more likely than whey to contain lead.
“the point of a protein powder for pregnancy is to increase your protein intake, so the main ingredients should be a protein source”
“Some protein powders have been found to contain heavy metals or other contaminants, which may pose potential risks to fetal neurodevelopment”
“Protein powders for pregnant women should have minimal ingredients with only stevia or other natural sweetener, like monk fruit”
“Just look for one that is primarily protein rather than a meal replacement – and keep an eye out for added sugar.”
On what to skip
“The problem with collagen – it is a protein, yes – but it’s an incomplete protein”
“It really doesn’t give you all of those essential amino acids that you need in the pregnancy alone.”
Context, in our words: About collagen.
“Choose a protein powder that doesn’t have any additives such as caffeine, herbs, or added vitamins.”
“protein powders can have a lot of additives, like fake sugar”
“While many protein powders are considered safe during pregnancy, you want to avoid those that have added herbs and other ingredients that may be untested in pregnancy or even potentially harmful”
“Assuming you are taking a prenatal vitamin, you should make sure that you are not getting a protein powder that has a ton of added vitamins and minerals, because you shouldn’t end up taking more than what you need”
“Look carefully for added sugar, caffeine, stimulant blends, herbal extracts, "adaptogens," proprietary blends, and unnecessary vitamins or minerals.”
“I recommend staying away from Splenda (sucralose). Pure protein powders that are unsweetened are my preference, if you’re not able to get in enough protein from whole foods, of course.”
“Vitamin A has actually been linked to increased risk of congenital malformations with excessive consumption during pregnancy.”
Products they name
“NOW Foods Organic Whey Protein is one of my top recommended powders as it's filled with whey protein, that's it: no added preservatives, fillers, or artificial sugars.”
- NOW Sports Nutrition Certified Organic Whey Protein: not in our catalog yet.
“it is sweetened with stevia and monk fruit — two natural sweeteners that are safe to consume during pregnancy. This powder tends to be well-tolerated during pregnancy based on what I have observed.”
- Primal Kitchen Primal Fuel: not in our catalog yet.
“While collagen isn't considered to be a complete protein, it still may offer some benefits during pregnancy, especially if the person is eating other sources of protein throughout the day.”
- Primal Kitchen Collagen Fuel: not in our catalog yet.
“NOW Sports undergoes third party testing on all of its products, so I feel comfortable recommending this to pregnant women.”
- NOW Sports Nutrition Certified Organic Pea Protein: close to, but not the same as, NOW Foods NOW Sports Pea Protein (Pure Unflavored). The expert named the certified organic version; our record is NOW Sports Pea Protein (Pure Unflavored), which is not certified organic.
“This brand has also undergone third-party testing, and the taste is really yummy..”
- Garden of Life Organic Vegan Sport Protein Powder: our record for Garden of Life SPORT Organic Plant-Based Protein
“This amount is safe, avoids the unnecessarily high loading doses that athletes sometimes use and is enough to maintain muscle and brain stores”
Context, in our words: About the 3 g creatine per serving; the article adds she advises discussing creatine with your provider.
- Perelel Triple-Support Protein: our record for Perelel Triple-Support Protein
“Each scoop of Ritual’s Essential Protein Pregnancy and Postpartum includes high-quality protein and essential nutrients to support a healthy pregnancy and postpartum journey.”
- Ritual Essential Protein Daily Shake Pregnancy & Postpartum: our record for Ritual Essential Protein Daily Shake Pregnancy & Postpartum
“Choline is essential for a baby’s brain development during pregnancy, and its need increases during lactation postpartum — so it’s a major bonus in this protein powder!”
- Ritual Essential Protein Daily Shake Pregnancy & Postpartum: our record for Ritual Essential Protein Daily Shake Pregnancy & Postpartum
“This is our favorite collagen, made for pregnancy!”
- Needed Prenatal Collagen Protein: our record for Needed Prenatal Collagen Protein
“As a registered dietitian and mom, a few of my favorite pregnancy-safe protein powders include:”
- Orgain Plant-Based Protein Powder: close to, but not the same as, Orgain Organic Protein Plant-Based Protein Powder. Orgain sells more than one plant-based powder (also Simple Organic Plant-Based Protein); the name does not say which.
- NOW Foods Whey Protein Isolate: our record for NOW Foods NOW Sports Whey Protein Isolate
- Equip Beef Isolate Protein Powder: our record for Equip Foods Prime Protein
- Ritual Essential Protein Shake: close to, but not the same as, Ritual Essential Protein Daily Shake Pregnancy & Postpartum. Ritual sells Essential Protein Daily Shake 18+ (ritual-essential-protein-daily-shake) and a Pregnancy & Postpartum formula; the name does not say which.
“while there are many options that might be “safe” – these are what I think are the SAFEST for pregnancy.”
- NOW Whey Protein Isolate: our record for NOW Foods NOW Sports Whey Protein Isolate
- Transparent Labs Grass Fed Whey Protein Isolate: our record for Transparent Labs 100% Grass-Fed Whey Protein Isolate
- Naked Whey Protein: our record for Naked Nutrition Naked Whey Grass-Fed Whey Protein Powder
- Vital Proteins Collagen Peptides: not in our catalog yet.
- NOW Sports Vegan Pea Protein: close to, but not the same as, NOW Foods NOW Sports Pea Protein (Pure Unflavored). NOW sells unflavored and certified organic pea proteins; the name does not say which. Our record is the Pure Unflavored version.
- Naked Nutrition Pea Protein: our record for Naked Nutrition Naked Pea Protein Powder
- Needed Hydrolyzed Collagen Protein: close to, but not the same as, Needed Prenatal Collagen Protein. Needed sells Collagen Protein and Prenatal Collagen Protein (the same SKU is also sold as Women's Collagen Protein); the name does not say which.
- Truvani Organic Vegan Protein: our record for Truvani Organic Plant Based Protein Powder
Can I use protein powder while pregnant?
Ask your OB, midwife or doctor first; they know your pregnancy. Protein needs rise in pregnancy: the U.S. Recommended Dietary Allowance is 1.1 g per kg of body weight a day, set on the basis of an extra 25 g a day, and newer research suggests needs may be higher later in pregnancy. A powder can be one option when nausea, food aversions or a small appetite make protein foods hard. If you use one, check four things on the label. Independent testing for heavy metals: Consumer Reports found more lead than its experts consider safe for a day in one serving of more than two-thirds of the protein powders and shakes it tested, with plant-based products higher on average. Caffeine: ACOG says moderate caffeine, less than 200 mg a day, does not appear to be a major factor in miscarriage or preterm birth, and some coffee- or tea-flavored powders add caffeine. Herbs and botanicals: the NIH Office of Dietary Supplements says most botanicals lack evidence of their safety and efficacy, and caution is warranted in pregnancy. Added vitamins: if the powder is fortified, count its preformed vitamin A with your prenatal; the NIH Office of Dietary Supplements says experts advise people who are or might be pregnant, and those who are lactating, not to take high doses: more than 3,000 mcg RAE (10,000 IU) a day.
Sources: American College of Obstetricians and Gynecologists (ACOG): Healthy Eating During Pregnancy; Protein and Amino Acid Requirements during Pregnancy (Elango & Ball, Advances in Nutrition, 2016); Consumer Reports: Protein Powders and Shakes Contain High Levels of Lead (2025); American College of Obstetricians and Gynecologists (ACOG): Moderate Caffeine Consumption During Pregnancy, Committee Opinion No. 462; NIH Office of Dietary Supplements: Dietary Supplements for Pregnancy, Fact Sheet for Health Professionals; NIH Office of Dietary Supplements: Vitamin A and Carotenoids, Fact Sheet for Health Professionals
Sources
Guidance and research
- Protein and Amino Acid Requirements during Pregnancy (Elango & Ball, Advances in Nutrition, 2016), Advances in Nutrition via PubMed Central (NIH/NLM).
- Moderate Caffeine Consumption During Pregnancy, Committee Opinion No. 462 (Aug 2010, reaffirmed 2026), American College of Obstetricians and Gynecologists (ACOG).
- Dietary Supplements for Pregnancy: Fact Sheet for Health Professionals (updated April 3, 2025), NIH Office of Dietary Supplements.
- Vitamin A and Carotenoids: Fact Sheet for Health Professionals (updated March 10, 2025), NIH Office of Dietary Supplements.
- Protein Powders and Shakes Contain High Levels of Lead (published Oct 14, 2025; updated Jan 8, 2026), Consumer Reports.
- Nearly Half of Top-Selling Protein Powders Exceed Safety Thresholds for Heavy Metal Contamination (published Jan 9, 2025), Clean Label Project. Clean Label Project is a nonprofit that also sells certification, so it is not a neutral regulator.
- Healthy Eating During Pregnancy (FAQ; last updated March 2026, reviewed December 2025), American College of Obstetricians and Gynecologists (ACOG).
Articles quoted
- How to Choose a Pregnancy-Safe Protein Powder (In the News: Forbes Vetted), Pediatrix Medical Group (summarizing Forbes Vetted), 2026-06-04.
- The Best Pregnancy-Safe Protein Powders, According to Dietitians, Food Network (Healthy Eats), 2025-09-12 (updated).
- Best Protein Powder for Pregnancy, Tested by Two Pregnant Moms, The Bump, 2025-09-30 (updated; medically reviewed by Kendra Segura, MD).
- Best Protein Powders for Pregnancy, BarBend, 2024-11-21 (last updated).
- Pregnancy-Safe Protein Powders, The Good Trade, 2026-01-13 (updated).
- The Best & Worst Protein Powders for Pregnancy, Eat This, Not That!, 2019-09-24.
- Best Protein Powder for Pregnancy, Approved by an RD (2026), Garage Gym Reviews, 2026-06-02 (updated).
- The Best Pregnancy-Safe Protein Powders, Parents, 2026-02-06 (updated).
- Is it safe to drink protein shakes while pregnant?, BabyCenter, 2024-12-18.
- Protein Powder While Pregnant: What's Safe, What to Avoid, and How to Choose Wisely, The Prenatal Nutrition Library (Ryann Kipping, RDN), 2026-08-22.
- Protein Requirements in Pregnancy are Higher Than Previously Thought (author reply in comments), Lily Nichols RDN (lilynicholsrdn.com), 2021-06-21 (modified 2026-03-31).
- Choosing the Best Protein Powder for Pregnancy: Ingredients, Safety Considerations, and Risks, Malina Malkani (malinamalkani.com), 2024-12-14.
- Best Protein Powders For Pregnant Women (Updated 2026), Moderately Messy RD, 2026-05-18.
Guidance checked against each source on 2026-10-14. Product facts come from each brand's label as of the date on the product page.