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Many nursing moms wonder if protein powder is safe while breastfeeding.
Lactating women do have an increased need for protein. Protein smoothies or shakes can make it easy for busy, nursing moms to meet their daily protein + calorie needs. Protein powder is also beneficial for postpartum mamas trying to cut some of the pregnancy weight.
Let’s dive into how you can pick a protein powder that is safe for both you + your baby as you nurse. Plus, I am going to share my top 10 natural protein powders that I recommend to nursing mamas.
Is Protein Powder Safe for Breastfeeding Moms?
Yes! Protein powder is typically safe for breastfeeding moms. You do want to pay attention to the protein powder you chose because not all of them are necessarily “safe” or best for you as a lactating woman.
It is not safe to rely on protein shakes and smoothies while you are breastfeeding. Protein powder is an easy way to fill in the gaps – protein, calories, vitamins + minerals – that you may have in your diet. But the majority of your breastfeeding diet should still come from whole foods.
What to Look for to Find The Best Protein Powder While Nursing
- Natural, clean ingredients
- The source of protein – whey or plant proteins?
- At least 15g of protein is best
- Omega-3 fatty acids
- B vitamins – for caffeine-free, natural energy
- Digestive enzymes – especially if you have a sensitive stomach
- Essential amino acids
- Free from heavy metals
- Made from a reputable brand
What to Avoid When Looking for A Protein Powder While Nursing?
- Artificial sweeteners
- Caffeine – you are limited to 300mg of caffeine per day while breastfeeding
- Fat-burning protein powder mixes
- Guarana
- Ginseng
- Green tea extract
10 Top Natural Breastfeeding Protein Powders
Below are my top 10 natural protein powders that are safe for breastfeeding moms. Some are lactation specific + some are not.
Lactation blends are often packed with galactagogues – which is a food, herb, etc. that helps increase your milk supply. Although I know a lot of moms who experience an increase in supply from regular protein powder, as well. Likely due to the additional calories + nutrients.
#1: Boobie Body
Boobie body is a protein powder that is specifically created for pregnant + breastfeeding moms. They mention it’s a meal replacement protein shake, but again I don’t recommend replacing your meals while nursing.
I used the Vanilla Chai protein powder while I nursed which helped with my milk supply + postpartum weight loss.
Protein Source: Pea Protein
Nutrition Facts:
| Calories | 120 |
| Protein | 19g |
| Carbs | 7g |
| Dietary Fiber | 6g |
| Total Fat | 2.5g |
What I Love About It:
- High in Vitamin D
- Contains pre-and probiotics to support a healthy gut + digestion
- Made with galactagogues – flaxseed, moringa, maca root, Shatavari
- Sweetened with monk fruit + Stevia
- Vegan + Kosher
- Free from gluten, GMOs, soy, caffeine, + fenugreek
- Comes in four unique flavors – chocolate bliss, coffee caramel, vanilla chai, + vanilla cookie
Things To Consider:
Some moms complain about the taste. I loved the vanilla chai, so it may just be a personal preference. If you are picking with taste I’d suggest the chocolate bliss or vanilla cookie + mixing it with fruit.
#2: Milk Dust
Milk Dust is a protein powder made specifically for lactation + postpartum weight loss. The nutrients + vitamins in Milk Dust help to curb sugar cravings, therefore aiding in weight loss.
Protein Source: Pea Protein, Brown Rice Protein, Chia Seeds, Pumpkin Seeds + Flax Seeds
Nutrition Facts:
| Calories | 100 |
| Protein | 16g |
| Carbs | 8g |
| Dietary Fiber | 2g |
| Total Fat | 0.5g |
What I Love About It:
- Made with all organic ingredients
- Contains milk thistle, red raspberry leaf, brewer’s yeast, fenugreek, + fennel to help with milk production
- Folate instead of folic acid
- Vegan
- Free from soy, gluten, GMOs, artificial sweeteners
- Comes in two flavors – sweet vanilla + fudge brownie
Things to Consider:
- Some mamas claim it’s too sweet
- On the expensive side for a lactation-specific protein powder
#3: Majka Nourishing Lactation Protein Powder
Majka Protein Powder is one of the most expensive lactation protein powders marketed to breastfed moms. I think it’s justified when you look at everything that is included in the protein powder + promised benefits.
Protein Source: Organic Pea Protein, Organic Rice Protein, Organic Chia Seeds
Nutrition Facts:
| Calories | 100 |
| Protein | 15g |
| Carbs | 8g |
| Dietary Fiber | 2g |
| Total Fat | 2g |
What I Love About It:
- Made with a complete postnatal vitamin complex
- Helps with postpartum recovery
- Vitamin B-complex for natural energy
- Probiotics + digestive enzymes
- Lactation blend includes ginger root, flaxseed, MCT oil, turmeric, sesame seed, caraway, clove, and sweet potato root to help with milk supply
- Free from gluten, sugar, and fenugreek
- Vegan
- Comes in two flavors – chocolate + green vanilla
Things to Consider:
- A bit expensive
- Many negative reviews on price + taste
#4: Ritual Pregnancy + Postpartum Protein Powder
Ritual makes a protein powder safe for breastfeeding moms and pregnant mamas but is technically not lactation-specific because it doesn’t include galactagogues.
Protein Source: Pea Protein
Nutrition Facts:
| Calories | 115 |
| Protein | 20g |
| Carbs | 4g |
| Dietary Fiber | 3g |
| Total Fat | 2g |
What I Love About It:
- Great for postpartum recovery
- High in choline – important for your baby’s brain + nervous system development
- Complete amino acid profile that helps to build lean muscle mass
- Vegan
- Free from gluten, common allergens, GMOs, sugar, artificial ingredients
Things to Consider:
- Only comes in one flavor – vanilla caramel
- You have to sign-up for a monthly subscription – but you can cancel at any time or skip a month
#5: Ora Organics Organic Plant-Based Protein Powder
Ora Organics is one of my favorite plant-based nutrition companies. They have a protein powder that is not lactation-specific, but a high-quality protein powder.
I’d recommend this one to moms looking for a supplement with a plant-based protein source or who have a sensitive stomach.
Protein Source: Organic Pea Protein + Rice Protein
Nutrition Facts:
| Calories | 130 |
| Protein | 22g |
| Carbs | 5g |
| Dietary Fiber | 1.8g |
| Total Fat | 3g |
What I Love About It:
- Organic + all-natural ingredients
- Made with 19 organic superfoods
- Contains 2 servings of organic greens
- Includes digestive enzymes that help break down the protein + eliminate bloating + maximize absorption
- Vegan
- Free from GMOs, gluten, dairy, artificial ingredients
- Safe for kids, breastfeeding moms + pregnant women
- Flavors – chocolate, vanilla, + vanilla chai
Things to Consider:
The only negative reviews I could find were about the taste + hard to mix. I’d recommend adding to a smoothie or blending with a frother if you run into this problem!
#6: Orgain Organic Protein
We make a monthly Costco run and will sometimes pick up a tub of Orgain Organic Protein or buy their pre-mixed protein shakes. This powder is also not lactation specific, but super affordable especially if you buy from Costco!
Protein Source: Two options 👇🏻
- Plant-Based Protein Powder – Organic Pea Protein + Organic Brown Rice + Organic Chia Seed
- Whey Protein Powder
Nutrition Facts:
| Calories | 150 |
| Protein | 21g |
| Carbs | 15g |
| Dietary Fiber | 2g |
| Total Fat | 4g |
What I Love About It:
- Contains 50 organic superfoods
- Multiple different flavors
- The complete amino acid profile
- No added sugar or artificial sweeteners
Things to Consider:
The only negative review I could find on Orgain Protein Powder was the taste. We only buy the vanilla flavored protein powder + add it to a smoothie and I have never had complaints – or my husband!
#7: Vital Performance Protein Powder
Vital Performance Protein Powder is not marketed as lactation specific, but it does contain sunflower lecithin which is known to help prevent recurrent clogged milk ducts + mastitis. It also is made with MCT oil which can help with your milk supply.
Protein Source: Grass-Fed Whey Protein
Nutrition Facts:
| Calories | 130 |
| Protein | 25g |
| Carbs | 6g |
| Caffeine | 100mg |
What I Love About It:
- Made with sunflower lecithin + MCT oil – a bonus for breastfeeding moms
- Contains 10g of collagen peptides – great for postpartum recovery
- Affordable
- Sugar-free + no artificial sweeteners – sweetened with monk fruit
- Gluten-free
- Flavors: chocolate + coffee + strawberry + vanilla
Things to Consider:
- Contains 100mg of caffeine – caffeine is okay while breastfeeding, but should be limited to 300mg per day
- Some moms complain about the taste
#8: Shakeology by Team Beachbody
Shakeology is not a lactation-specific protein powder but is a good choice for postpartum mams who are looking to lose the baby weight. This supplement helps to curb cravings + support healthy weight loss while continuing to receive all the nutrients you need.
Protein Source: Two options 👇🏼
- Whey-Based Protein Powder
- Vegan Protein Powder – Flax Seeds, Rice Protein, Pea Protein, + Quinoa
Nutrition Facts:
| Calories | 160 to 170 – depending on the flavor |
| Protein | 17g |
| Dietary Fiber | 6g |
What I Love About It:
- Omega-3 fatty acids
- Digestive enzymes + pre-and probiotics
- Contains adaptogenic herbs + botanicals to help reduce stress – can promote healthy milk production
- Low-glycemic index – great for moms who had GDM during their pregnancy
- No artificial ingredients
- Tons of different flavors + fun seasonal flavors
Things to Consider:
- On the pricier side for a non-lactation specific protein powder
#9: Just Ingredients Protein Powder
Just Ingredients Protein Powder is not specifically made for breastfeeding moms, but I love how clean + natural the ingredients are! This makes it super great for nursing mamas + safe for their babes.
Protein Source: Grass-Fed Whey Protein + Organic Pea Protein + Organic Pumpkin Seed + Organic Chia Seed + Collagen
Nutrition Facts:
| Calories | 140 to 160 – depending on the flavor |
| Protein | 24g |
| Carbs | 3g |
| Dietary Fiber | 3g |
| Total Fat | 4g |
What I Love About It:
- Clean + natural ingredients
- Free from sugar, gluten, + artificial sweeteners
- Flavors – Chocolate + coconut chocolate
Things to Consider:
- On the expensive end for a non-lactation specific protein powder
#10: Clean Simple Eats Protein Powder
Clean Simple Eats is a popular clean protein powder – not lactation specific – that I see moms in my community using! I think it’s partially due to it being a great, natural protein powder + its unique flavors.
Protein Source: Grass-Fed Whey Protein
Nutrition Facts:
| Calories | 110 |
| Protein | 20g |
| Carbs | 9g |
| Dietary Fiber | 1g |
| Total Fat | 0g |
What I Love About It:
- Made with pure + natural ingredients
- Free from sugar + artificial ingredients
- Tons of fun flavors to chose from – smores, bananas foster, maple donut + more
Things to Consider:
- No galactagogues or ingredients that would help lactating women specifically
How Much Protein Should A Nursing Mom Have Daily?
The recommended daily protein intake for a breastfeeding mom is 71g per day – an increase from the average woman who needs around 46 grams of protein.
Protein is especially important for breastfeeding mamas because it:
- Helps with muscle + cell repair postpartum
- Boost your immune system
- Promotes your body’s ability to produce a healthy milk supply
Protein-rich foods you should include in your diet – other than protein powder include:
- Meat – lean protein sources are best!
- Fish – also rich in healthy fats!
- Eggs
- Dairy
- Beans + Lentils
- Oats – also helps with your milk production
- Nuts + Seeds – peanut butter
- Quinoa
Does Protein Powder Affect Your Breast Milk Production?
Protein powder does not directly affect your milk supply, but…
Some protein powders that are made specifically for a breastfeeding mama can help to promote healthy milk production. This is because they often include foods or herbs – called galactagogues – that are known to increase breastmilk supply.
Protein shakes + smoothies are a convenient way to provide a good source of calories + extra protein which can lead to healthy milk production if you are lacking in your calorie intake.
On the flip side, if you are relying on protein shakes + smoothies as a meal replacement you are likely cutting yourself short when it comes to your calorie + nutrient intakes. This can result in a drop in milk production.
Make sure to find a great protein powder that is safe for breastfeeding moms if it is not specifically stated so in the product.
Let’s Wrap It Up – Protein Powder Safe for Breastfeeding
The most important thing to remember about protein powder while breastfeeding is to only use protein shakes + smoothies as a snack or complement to your diet.
You still need to be consuming a healthy diet rich in whole foods + calories to support your increased needs for essential nutrients during lactation and ensure you are getting enough protein daily.
Check out the Best Meal Plan for Breastfeeding Moms to learn more about how you should be eating on a daily basis.
