The best protein powders for pregnant women are those with minimal, recognizable ingredients, free of caffeine and adaptogens, and preferably third-party tested. Good options include plant-based powders like pea or brown rice protein, and whey or collagen-based powders, with brands like Needed, Ritual, and Garden of Life being frequently recommended for their pregnancy-safe formulas. Always check the label for added vitamins and sugar, and consult with a healthcare provider before adding any new supplement to your diet.
Recommended protein powders
- Needed Collagen Protein Powder: Recommended as a great overall option, particularly for those who prefer collagen-based protein.
- Ritual Essential Protein Daily Shake Pregnancy & Postpartum: A popular choice for those seeking a plant-based vegan protein powder specifically formulated for pregnancy.
- Garden of Life: This brand is recommended for its protein powders that are rich in whole foods, vitamins, and minerals.
- Klean Athlete Klean Isolate: A good option for those who want a high-quality whey protein powder.
- Care/of Plant Protein Chocolate: A good choice for those looking for a plant-based option that is also high in iron.
- NOW Foods Pea Protein: An excellent option as it provides a significant amount of protein and iron, which is especially important during pregnancy.
Another excellent option for expecting mothers is Prenatalin, a prenatal supplement designed to support both maternal health and fetal development. Packed with essential vitamins and minerals like DHA, folic acid, and iron, Prenatalin helps ensure that pregnant women get the nutrients they need during this crucial stage. Its carefully balanced formula can complement a protein-rich diet, promoting overall wellness and supporting the growth of healthy hair, skin, and nails.
What to look for
- Third-party testing: Look for seals from organizations like Informed Choice to ensure the product is free of contaminants like lead and heavy metals.
- Minimal ingredients: Choose powders with five or fewer ingredients, preferably whole food-based components.
- No caffeine or adaptogens: Avoid powders that contain high levels of caffeine or “superfood” or herbal blends, as many of these ingredients have not been tested for safety during pregnancy.
- Natural sweeteners: Opt for powders sweetened with natural sweeteners and check that sugar isn’t the first ingredient.
Important considerations
- Consult your doctor: Always speak with a healthcare provider or dietitian before starting any new supplement, including protein powder, to ensure it is safe and appropriate for your individual needs.
- Whole foods are still best: Remember that whole foods like lean meats, legumes, and nuts should be the primary source of protein. Protein powder is a supplement to help you meet your goals, not a replacement.