The good news is most protein powders are safe to consume during pregnancy. “Overall, protein powders are very useful in the face of nausea, vomiting, morning sickness and food aversion in the early weeks of pregnancy,” points out Dr. Ben Schuff, ND, LDN, the director of naturopathy and nutrition at BIÂN Chicago.
“These can serve a more palatable source of protein intake when food is difficult to keep down while protein and caloric needs increase with the growing baby, placenta and other body structures.”
Dr. Peter Rizk, OBGYN and a medical consultant for Fairhaven Health, agrees. “First and foremost, you want to try to get your nutrition from whole foods, lean organic meats and organic vegetables,” he says.
“But it’s understandable if it’s hard to get the whole 80-100g of protein down in a day.” In this case, adding a protein powder to your daily food intake is okay, but he recommends being very selective about which one you use, focusing on those with simple, clean ingredients.
What to look for in the best protein powder for pregnancy
If there’s one thing every expert we spoke to unanimously agreed on it’s that pregnant women should invest in protein powders with a short ingredient list. “Look for protein being the primary ingredient—whey, pea, collagen, hemp seed, etc.,” says Schuff of these popular dietary supplement choices.
“You might see a small amount of sea salt, monk fruit or stevia for taste and this is usually okay,” he notes. “Less than ideal would-be artificial sweeteners, lots of pure added sugar or chemical names you don’t recognize or can’t pronounce.”
Additionally, Rizk recommends looking for words like grass-fed when selecting a bovine protein powder safe for pregnancy. “For a vegan option, it’s important to avoid soy proteins, ensure the plant ingredients are organic and the blend is low sugar,” he tells us.
Because protein powders aren’t regulated by the FDA, OB-GYN Monte Swarup, MD, FACOG, highly advises looking for protein powders that are third-party tested for purity and have been Clean Label Project certified. This way you know exactly what you’re getting and can be sure the protein powder is free of heavy metals and other chemicals not safe for pregnancy.
The best protein powder for pregnancy picks 2023
Best overall
Needed Prenatal Collagen Protein
Merchant
Expertly formulated for before, during, and after pregnancy, this top-rated protein powder is packed with 14 grams of protein per serving and features a single pure ingredient: hydrolyzed (meaning it’s easier to digest and absorb) collagen ethically sourced from the hides of grass-fed, hormone-free, and pasture-raised bovine.
It’s also third-party tested so you know it’s free of any harmful chemicals, heavy metals, and pesticides. The best part is you can’t taste it mixed into your morning coffee, tea, or smoothie so it’s nice and smooth going down. Collagen, the only ingredient, is beneficial in managing blood sugar, which is super important during pregnancy, as well as can help support the pelvic floor and vaginal tissues for a better birth and recovery.
Bonus: Collagen lovers swear it keeps hair healthy and skin glowing—and may even help to reduce the appearance of stretch marks.
Pros
- Hydrolyzed bovine collagen is the only ingredient
- Ethically-sourced
- Expertly-formulated
- Third-party tested
- Grass-fed
- Neutral flavor you can’t taste
- Easy to take
- Dissolves easily
Cons
- Less protein per serving than some other options on our list, but an excellent overall supplement
