Top 5 Safe Protein Powders For Breastfeeding Moms In 2023
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- Written by Healthcanal Staff
Medically reviewed by
Dr G. Michael DiLeo, MD
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Ritual Daily Shake Pregnancy & Postpartum
- Traceable ingredients
- Provides complete amino acid profile and 250 milligrams (mg) choline
- Third-party tested
Pink Stork Pregnancy + Nursing Protein
- Contains collagen proteins
- Major-allergen, soy, and gluten-free
- Third-party tested
Ora Organic Plant-Based Superfood Protein
- Organic, vegan-friendly, and non-GMO
- Gluten, soy, and dairy-free
- Contains several fruits and vegetables
Motherhood can be such an exciting time in a woman’s life, but it can also be a time of great self-sacrifice–in the best way.
Moms willingly give so much of themselves to their children, from pregnancy to breastfeeding and beyond. If a woman commits to breastfeeding her baby, she is committing her body and time to nourish her growing infant. But the payoff in bonding and immunizing her baby is tremendous.
Sometimes mothers overlook their needs just because they’re too busy or out of sheer exhaustion. But, just like they say, you can’t pour from an empty cup, and when it comes to your breastmilk supply, that’s a very appropriate metaphor.
Thankfully, there are quite a few things breastfeeding moms can do to set themselves up for success, such as helping to meet their nutrition needs with a protein shake.
This article reviews what it takes to be considered a safe protein powder for breastfeeding moms, as well as five products to put on your radar.
5 Safe Protein Powders For Breastfeeding Moms On The Market In (September. 2023)
- Ritual Daily Shake Pregnancy & Postpartum – Editor’s Choice
- Pink Stork Pregnancy + Nursing Protein – Best Collagen Containing
- Ora Organic Plant-Based Superfood Protein – Best Protein Powder Containing Fruits And Veggies
- Majka Green Vanilla Nourishing Lactation Powder – Best Postnatal Vitamin Profile
- Boobie Body Superfood For Super Moms – Best Protein Powder To Curb Sugar Cravings
Is Protein Powder Safe For Breastfeeding?
Breastfeeding mothers have unique nutritional needs and often require more protein than their pre-pregnancy needs.
It can be challenging to meet your protein needs on an average day, let alone when you’re breastfeeding around the clock and running on limited sleep. Protein powders are an efficient and convenient way for a breastfeeding mom to get her protein.
However, many mothers worry if protein powders are safe to use while breastfeeding. While most protein powders are considered safe to use during lactation, not all protein powders are created equal. So, you’re wise to do your research. Is your protein powder breastfeeding safe?
What we eat greatly influences our health, and when breastfeeding, our choices can affect the baby, too. While relying on protein powders to increase your protein intake during your postpartum journey is considered safe for the average breastfeeding mama, it’s important to be mindful of the ingredients used in your product of choice. Also, protein shakes should not be used regularly as meal replacements.
5 Best Protein Powder Safe For Breastfeeding 2023
Ritual Daily Shake Pregnancy & Postpartum
Pregnancy, postpartum, and lactation all come with new, increased nutrient needs. Ritual’s Pregnancy and Postpartum Daily Shake helps to support those nutrient needs by providing traceable, plant-based protein.
- Traceable ingredients
- Provides complete amino acid profile and 250 milligrams (mg) of choline
- Third-party tested
- 15 servings per container
When Katerina Schneider was pregnant, she searched for a prenatal vitamin with ingredients she could trust. When her search came up empty, she invented her own, and Ritual was born. Ritual was founded on the belief that improved health starts with better ingredients, and that’s evident in their products.
Ritual products are made with traceable ingredients, meaning you know where they come from. Ritual is confident in companies they partner with and trust their supply chains and quality standards.
The Ritual Daily Shake Pregnancy and Postpartum is made with plant-based protein- organic pea protein grown in Wisconsin.
Each serving provides a complete amino acid profile with 20 g of protein and 250 mg of choline[1], a nutrient your brain uses to regulate mood, muscle function, and memory.
Ritual’s Essential Protein for pregnant and postpartum customers is gluten-free, soy-free, and vegan-friendly. It’s sugar-free and formulated without stevia or sugar alcohol. The vanilla protein powder has flavors of caramel and spice.
Ritual products are tested in-house and with outside parties.
For example, Ritual partners with Informed Sport to ensure its protein meets the strictest standards for banned substances. Its products also undergo third-party testing for heavy metals, microbes, and major allergens.
Pink Stork Pregnancy + Nursing Protein
Pink Stork is women-owned and women-run, working to change the wellness space for women worldwide. Its Pregnancy + Nursing Protein powder is just one of the company’s exceptional products.
- Contains collagen proteins
- Women-owned and women-run business
- Major-allergen, soy, and gluten-free
- Third-party tested
- Not vegan-friendly
- 21 servings per container
Amy Suzanne created Pink Stork in 2015 after her own pregnancy struggles led her to discover natural products that would change her life. Amy’s desire to help other women on their motherhood journeys was a major proponent of her new company.
And it’s not just the products geared toward women that set Pink Stork apart. 80% of the company’s workforce comprises women, meaning you can rest assured that the Pregnancy + Nursing Protein powder you purchase has input from women who have gone through the same chapters of life as you.
The Pregnancy + Nursing Protein from Pink Stork provides 20 g of protein and just 90 calories per serving. It is made without gluten, soy, wheat, or genetically modified organisms (non-GMO).
Each serving also includes 2,000 mg of bovine collagen protein. Research indicates that collagen peptide supplementation[2] can improve joint pain and functionality, a welcome relief from a common pregnancy symptom.
For example, hip and pelvic pain commonly occur during pregnancy, and these can last for weeks or months after pregnancy[3].
Ora Organic Plant-Based Superfood Protein
Ora Organic Plant-Based Superfood Protein powder comprises 22 g of protein per serving and more than 20 “superfoods” for additional micronutrients and essential amino acids.
- Organic, vegan-friendly, and non-GMO
- Gluten-, soy-, and dairy-free
- Four flavors available
- Contains several fruits and vegetables
- 20 servings per container
The name Ora Organic originated from the New Zealand Maori greeting “Kia Ora,” which literally translates to “be well.”
The Maori heritage is woven into the company’s roots as half of Ora’s founders are of Maori heritage and grew up in New Zealand. Now that simple yet powerful phrase is reaching people worldwide as they embrace their health.
The Ora Organic So Lean & So Clean Plant-Based Superfood Protein powder provides 22 g of protein per serving, delivered as organic pea and rice protein. If you’re looking to boost your protein intake while breastfeeding, So Lean & So Clean plant-based protein doesn’t contain any contraindicated ingredients.
It’s gluten-, soy-, and dairy-free. It’s vegan-friendly and made with non-GMO ingredients. However, it does contain a digestive enzyme blend to help your body break down the plant proteins to maximize absorption and minimize potential bloating.
Every batch of Ora’s products undergoes third-party testing, and the results are readily available to customers. Choose between four flavors, including vanilla, chocolate, vanilla chai, and unflavored. You can set up a subscription delivery to save on cost or make a one-time purchase at full price.
Majka Green Vanilla Nourishing Lactation Powder
In addition to 15 g of plant proteins in every serving, Majka’s Nourishing Lactation Powder contains a greens blend. 90% of moms surveyed reported increased energy from exclusively using Majka products.
- Complete postnatal vitamin
- Contains digestive enzymes and probiotics
- Vegan-friendly
- Gluten- and soy-free
- High-cost per serving
- Only 15 g of protein per serving
- Not third-party tested
Majka aims to provide nutritional supplements for moms at every stage, including pregnancy, breastfeeding, and motherhood. Its Nourishing Lactation Powder includes a carefully selected mix of ingredients that provide vital nutrients and help support you as you create breast milk for your growing baby.
Add more protein to your day with two scoops of Majka’s Green Vanilla Nourishing Lactation protein powder in your favorite smoothie recipe. Every serving provides 15 g of protein in addition to a lactation blend, a greens blend, and a blend of digestive enzymes.
The plant-based proteins in this vegan protein powder are sourced from organic pea protein, organic rice protein, and organic chia seeds.
Furthermore, this lactation protein powder is gluten- and soy-free if any breastfeeding mama happens to have any related intolerances.
Boobie Body Superfood For Super Moms
This vegan protein powder can be used during pregnancy, during milk production, and pre- and post-workout. It can help increase milk supply while helping moms meet their increased protein needs.
- Four available flavors
- Organic and vegan-friendly
- Certified Kosher
- Caffeine-free
- Not third-party tested
- Made in a facility with major allergens
Boobie Body, as a company, focuses on women and motherhood. With a nurse and lactation consultant behind the formulas, customers can rest assured that the ingredients were chosen carefully.
Each serving of Boobie Body Superfood Protein Shake provides 19 g of organic protein sourced from organic pea and chia seed protein.
This special lactation blend protein powder also includes nutrient-dense components such as a fiber blend, probiotic blend, and herbal blend.
The herbal blend is said to help increase breast milk supply with its milk-boosting “superfoods.” While they increase milk supply, certain ingredients such as cinnamon, flaxseed, and chia seeds can also help curb sugar cravings.
How To Choose The Best Breastfeeding Protein Powder?
If you’re not getting enough protein through your diet, you may find yourself searching for a breastfeeding protein powder.
Unfortunately, with so many different protein powders on the market, finding a high-quality protein powder for your breastfeeding journey can feel overwhelming.
To keep it simple, the best breastfeeding protein powders do not contain artificial sweeteners or additives, caffeine, and fat-burning ingredients. Also, if you have a dairy intolerance or allergy, search for plant-based protein powders.
While it’s tempting to focus on weight loss or “losing the baby weight” after giving birth, the primary purpose of your nutritional intake is to heal your body and feed your baby. Allow yourself to prioritize those needs first. Avoid protein shakes that contain fat-burning ingredients, as they could affect your milk production and baby’s nutritional intake.
Most importantly, talk with your doctor or a lactation consultant before starting a new supplement to ensure it is a safe protein powder while breastfeeding, both for you and your baby.
Additionally, once you begin drinking protein shakes, monitor their effects. If it alters your milk supply or seems to cause discomfort in your nursing baby, you might consider switching products.
How To Take Protein Powder While Breastfeeding?
Protein supplements should not be a replacement for your meals in a well-balanced, healthy diet. While they can help you meet your protein needs, drinking too many protein shakes instead of actual meals can cause you to miss other essential nutrients. A well-balanced meal should comprise more than just a protein shake.
Once you choose a breastfeeding-safe protein powder, carefully follow the directions on the product’s label or as directed by your doctor. Do not exceed the recommended serving size.
Most lactation protein powders can be mixed with your beverage of choice or added to your favorite smoothie recipe. Some protein powders can be stirred with a spoon, while others might need to be mixed in a blender bottle or blender.
Final Thought
With so many protein powders available, you’re right to do your research to find the best protein powder to support your breastfeeding journey. The best protein powders for breastfeeding moms should support a healthy milk supply and enhance the immune system, boosting how you nourish your baby.
Once you find a breastfeeding protein powder that works for you, monitor its effects on your breast milk supply and your baby. Every breastfeeding mama has her own specific needs. A great protein powder will address those needs.
This article is not meant to take the place of medical advice from your doctor or lactation consultant. If you need to increase your breast milk production or have any concerns about your milk supply, seek medical guidance from your care provider.
Frequently Asked Questions
You might see a breastfeeding protein powder marketed as a “clean protein powder,” but remember that “clean” doesn’t have a standardized meaning in protein supplements. A protein powder considered safe during breastfeeding does not contain artificial sweeteners or additives, caffeine, or fat-burning ingredients, among other things.
Yes, protein powders are generally considered safe for most breastfeeding mothers. However, not all protein powders are created equal. Carefully read the ingredients list and avoid any protein shakes that contain ingredients contraindicated by the American Pregnancy Association[4]. Also, protein drinks should not replace actual meals.
Yes, whey protein powder can be a safe choice for breastfeeding moms. However, remember not all protein powders are made equal. Carefully review the nutrition label and avoid whey protein powder with questionable ingredients.
Per the Centers for Disease Control and Prevention[5], breastfeeding mothers generally need an additional 330 to 400 calories daily. A portion of those needed calories come from protein. A recent 2020 study[6] showed that breastfeeding moms need approximately 1.7 to 1.9 grams of protein per kilogram of body weight each day.
+ 6 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Nih.gov. (2022). Office of Dietary Supplements – Choline. [online] Available at: https://ods.od.nih.gov/factsheets/Choline-Consumer/
- Khatri, M., Naughton, R.J., Clifford, T., Harper, L.D. and Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids, [online] 53(10), pp.1493–1506. doi:10.1007/s00726-021-03072-x.
- Engeset, J., Stuge, B. and Fegran, L. (2014). Pelvic girdle pain affects the whole life—a qualitative interview study in Norway on women’s experiences with pelvic girdle pain after delivery. BMC Research Notes, [online] 7(1). doi:10.1186/1756-0500-7-686.
- editor (2021). Artificial Sweeteners and Pregnancy. [online] American Pregnancy Association. Available at: https://americanpregnancy.org/healthy-pregnancy/is-it-safe/artificial-sweeteners-and-pregnancy/
- CDC (2022). Maternal Diet. [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html
- Rasmussen, B., Ennis, M., Pencharz, P., Ball, R., Courtney-martin, G. and Elango, R. (2020). Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Current Developments in Nutrition, [online] 4(Supplement_2), pp.653–653. doi:10.1093/cdn/nzaa049_046.
Written by:
Healthcanal Staff
Medically reviewed by:
Medically reviewed by:
