As dietitians, the first thing we typically recommend is eating more protein-rich foods to meet your body’s increased needs. But you may find it challenging to eat more high protein foods than you’re accustomed to or may not be able to increase your intake enough. Add to this the nausea and changes in taste preferences that can occur during pregnancy, and a protein powder may be an important tool to boost your protein intake. Our prenatal dietitian consulted with trusted experts and used the latest research and her experience working with pregnant parents to compile our list of the best pregnancy-safe protein powders. Casey Seiden, MS RD CDECES, a prenatal dietitian in New York City, advises choosing a protein powder “that is third party tested, does not contain questionable herbal blends, and limits added sugars.” Rahaf Al Bochi, RDN, LD also recommends avoiding powders containing caffeine, and, for the best outcome, consulting with a prenatal dietitian for individualized guidance. Given that protein powders are supplements that are minimally regulated by the FDA, the quality of the brand matters even more to ensure a safe product. If you are taking other prenatal supplements, we recommend avoiding powders with added vitamins and minerals to help prevent over-consuming these nutrients.
How to Supplement for Pregnancy
Some research suggests that the optimal way to add protein supplements into a prenatal diet is with a balanced supplement containing up to 20% of calories from protein. In order to do this using a protein powder, which is often 70% to nearly 100% protein, it is important to combine the powder with other ingredients that contain fat and carbohydrates. Make a protein smoothie or shake with protein powder and include ingredients like milk, yogurt, banana, blueberries, oats, avocado, and peanut butter. Sick of smoothies? You can also use your protein powder as an ingredient in homemade desserts or soups or stir it into a yogurt parfait or oatmeal.
Is Protein Powder Beneficial During Pregnancy?
Research shows that many pregnant people struggle to meet their elevated prenatal protein needs, especially during the second and third trimesters, where anywhere from 13% to 67% of pregnant people may not be getting enough protein. Those at higher risk of not meeting their protein needs include pregnant people who:
Suffer from nausea and/or vomiting: “If a pregnant [person] is suffering from nausea and/or vomiting, and having a very difficult time consuming food sources of protein such as meat, poultry, fish, or eggs, then a protein powder would certainly be appropriate,” says Seiden. Follow a plant-based diet: If you are eating a vegetarian or vegan diet while pregnant, you may especially benefit from adding a protein supplement, since these diets are usually naturally lower in protein, and plant proteins are not as easily digested as animal proteins.
With current low carbohydrate diet trends, you may be tempted to curb your carb intake and add more protein, but it is essential not to compromise carbohydrates, the key energy source for mom and baby. Protein should be in addition to carbs, not in replacement of them.
Who May Not Benefit from Protein Powders
It is possible to meet pregnancy’s increased protein needs through just the food you eat, including chicken, fish, beef, eggs, dairy, soy, legumes, nuts, seeds, and whole grains. Consuming protein in whole food form also provides the benefits of other important components of the food such as fiber, vitamins, and minerals. We don’t recommend protein powder if you are able to meet your protein needs from food. Taking a high protein supplement if your diet already includes sufficient protein may even result in negative outcomes for your baby such as low birth weight, premature birth, and impaired growth. Collagen protein may be especially beneficial in late stage pregnancy because it is high in the amino acid glycine. Your need for dietary intake of glycine increases in late stage pregnancy when your body may not be able to produce enough to meet your baby’s developmental needs. Needed’s collagen powder provides 14 grams of pure collagen protein per serving. This product is also third party tested for heavy metals, microbes, pesticides, allergens, and other contaminants. Needed states this product is allergen free, GMO free, and hormone free. Servings per container: 30 | Type of Protein: Hydrolyzed bovine collagen | Grams of protein per serving: 14g | Grams of carbs per serving: 0g | Grams of fat per serving: 0g | Price at time of publication: $50 ($1.67 per serving) Ritual’s powder has a vanilla flavor with hints of caramel and spices. It includes ingredients such as natural flavors, monk fruit, and sweetener Rebaudioside-M (Reb-M, one of the sweet components of stevia). You might notice that the no calorie, high intensity sweeteners monk fruit and Reb-M have a distinct flavor, which you may or may not enjoy. It also includes a few other ingredients that act as stabilizers. While the ingredient list is a bit longer, one benefit is that Ritual adds the nutrient choline to the product. Choline is important for neurological development, gene expression, and placental function, and most prenatal multivitamins do not meet the recommended amount of choline of 450 mg /day. For vegan moms, it can help to fill key nutrient gaps of both protein and choline. Ritual is also Informed Sport Certified which reflects their third party testing for contaminants, particularly those banned in sports. Since it is more expensive than other options, rather than use it every day, you may want to keep this protein powder on rotation with another more affordable option. Price at time of publication: $40 for 1 pound bag ($2.67 per serving) The lactose content of whey protein isolate can vary, but is generally much lower than standard dairy. Therefore, those with lactose intolerance may be able to tolerate a whey-based powder. However, this is not a good choice for those with a dairy allergy or sensitivity. The whey protein source also provides calcium and potassium which are important for pregnancy. The powders come in an unflavored version which is pure whey protein isolate or in chocolate or vanilla which have added sweeteners. This powder would not be suitable for vegans or those with dairy allergies. Price at time of publication: $54 ($2.70 per serving) Lactose intolerance, on the other hand, is a condition where someone’s body does not make enough lactase, or the enzyme that digests lactose, the sugar found in milk. Lactose intolerance can cause stomach upset and other digestive symptoms, but it is not dangerous for someone with a lactose intolerance to eat foods that contain lactose. Their traditional powder uses egg white protein as the protein source, and the only other ingredients are coconut, cocoa, and monkfruit. This makes the powder not only a significant source of protein but also of fat, with a few grams of carbs to boot. In addition, it also provides 11% daily value of iron, an important mineral needed for making red blood cells during pregnancy. One way to get around the larger serving size is to be blend with milk, a banana, oats, and some berries for a well-balanced smoothie on-the-go. Drink Wholesome has an array of options in their protein powder line. There is a mocha flavor that contains caffeine so it is important to factor this caffeine content into your total daily caffeine intake. There are also vegan varieties that use chickpeas and peanuts. Of note, the company requires third party testing on their products. Price at time of publication: $35 ($2.50 per serving) The omega 3 and omega 6 fats from hemp seeds are connected to a number of health benefits, perhaps most notably heart health. We also like this hemp protein is a good source of so many vitamins and minerals. Notably, a serving provides 35% daily value of iron, 60% daily value of magnesium, and 90% daily value of copper. Given that hemp seeds are the protein source and no other ingredients are added, some note a more detectable flavor (and color) of the powder, but, when combined with other tasty mix-ins, it can be a great choice. Manitoba Harvest does not list third party testing for their protein powders. Price at time of publication: $22 ($0.73 per serving) Owyn’s shakes do contain a small amount of added sugar, monk fruit sweetener, and natural flavors. If you have a food allergy, Owyn might be a great choice, as they conduct third party testing for the presence of allergens. Because of this, they are recognized by Food Allergy & Research Education (FARE), whose goal is to improve the lives of those living with food allergies. They do not report third party testing to verify label accuracy or that their shakes are free from non-allergen contaminants. Of note, there is a cold brew coffee flavor containing caffeine which should be taken into consideration, as pregnant people need to be mindful of their caffeine intake. While these shakes are a convenient option that require no preparation, the cost is more expensive compared to a serving of most protein powders. Price at time of publication: $35 ($2.92 per serving) We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look for in a Pregnancy-Safe Protein Powder
Third-Party Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note: Third party testing is especially important for protein powders because of the risk of contamination with heavy metals which could be particularly problematic in the pregnant population.
Form
Since protein is found in a variety of foods, protein powders can be derived from multiple sources. Common protein powder sources are collagen, whey, soy, rice, pea, and hemp seed. At this point, there have not been high quality studies that have evaluated the efficacy of one source of protein supplementation over another in pregnancy. One important thing to note is that plant proteins may not be as easily digested as animal proteins, and plant proteins are usually not complete protein sources, while animal proteins are. This does not mean that it is impossible to be vegetarian or vegan and have a healthy pregnancy, it just means that a bit more attention needs to be paid to protein for people who do not eat animal products. It is also a consideration when choosing a plant-based protein powder. That’s why all of the plant-based powders we recommend are complete proteins.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Herbal blends may be added to protein powders. However, there is insufficient research on the safety of most herbs in pregnancy, so it is important that you exercise caution with these products. Some powders may also contain added vitamins and minerals which, in combination with prenatal multivitamin supplements, could potentially risk exceeding the recommended daily value of certain nutrients. We recommend consulting with a Registered Dietitian about the ingredient list to confirm that all ingredients are considered safe for pregnancy.
Protein Dosage
The recommended amount of protein varies by pregnancy stage, as needs increase as your baby grows and develops. The recommended dietary allowance (RDA) for protein throughout pregnancy put forth by the Institute of Medicine is 0.8 grams per kilogram of body weight (or .36 grams per pound) during the first trimester and 1.1 grams per kilogram of body weight (or .5 grams per pound) during the second and third trimesters. However, some recent research suggests protein needs are actually higher, instead ranging from 1.2 to 1.5 grams per kilogram (.54 grams per pound to .68 grams per pound) of body weight. That’s about 105 grams of protein per day for someone who is 155 pounds at a point during their second trimester, compared to their needs of 51 grams of protein if they were 140 pounds before pregnancy.
How Much Is Too Much?
There is no established upper limit for protein in pregnancy or any life stage according to the Dietary Reference Intakes. However the Institute of Medicine has set an acceptable range for protein at 10-35% of total energy intake for all adults (the rest of the energy comes from carbohydrates and fat). Some studies suggest that adding a high protein supplement when the diet already provides sufficient protein could have potential harmful effects. One possible explanation is that consuming the supplement resulted in excess protein and reduced carbohydrate intake, which could negatively impact your baby’s growth. Another hypothesis is that there is a negative impact on how the baby’s body utilizes amino acids (the building blocks of protein) and/or that excess protein leads to reduced levels of growth hormones.
Why Trust Verywell Family
Alexandra Paetow is a Registered Dietitian Nutritionist, mom of two, and founder of Thrive and Bloom Nutrition, a virtual nutrition practice based in New Jersey. The best way to assess whether your diet is meeting your protein needs is to meet with a Registered Dietitian who can analyze your intake and guide you on how to incorporate supplemental protein as needed. Alexandra specializes in nutrition through preconception, prenatal, and postpartum life stages. She uses intuitive eating principles to help women learn to trust and care for their changing bodies by breaking the diet cycle, building a positive relationship with food, and healing body image struggles. As a mom of two (soon to be three!) she understands the importance low-stress, practical strategies and the profound impact that mom’s nutrition and body image can have on the whole family.
