Are Protein Shakes Safe While Breastfeeding?

Are protein shakes safe while breastfeeding?

While many women are worried about the safety of protein shakes while breastfeeding, there is no need to be. Protein shakes are a great way for nursing mothers to get the nutrients they need to produce milk and keep up their energy levels. In fact, most doctors recommend that breastfeeding mothers consume at least 1,500-2,000 calories per day and that they include plenty of protein in their diets. Protein shakes can easily help you meet those requirements.

Most protein shakes are made with high-quality ingredients and are free of harmful chemicals and additives. However, it is important to do your research and select a shake that is right for you. There are many different types of protein shakes on the market, so be sure to choose one that is organic and contains all-natural ingredients.

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Protein and Breastfeeding

Protein is essential for new moms who are breastfeeding. A lot of moms wonder are protein shakes are safe while breastfeeding? This post will give you some of the best protein powders that are safe for breastfeeding and how to enjoy them! 

Protein powder has been shown to help with weight loss, muscle recovery, stronger bones, and reduced risk of diabetes and heart disease. It is also a great way to meet your daily requirements when you don’t have time or energy to cook many meals. 

Protein is one of the essential nutrients pregnant women and new moms need to be aware of. A breastfeeding mama needs to take in about 450 to 500 extra calories a day (CDC). If you are eating a well-balanced diet, you should be able to get an adequate amount of protein. If you feel that you need to supplement with extra protein, then you might be wondering what is the best protein powder and if it’s safe to take while breastfeeding.

Protein shakes are an easy way for busy moms to supplement if need be and can be added to a healthy diet. It’s important to not use these as meal replacement shakes since they do not contain enough calories or enough nutrients to replace a meal.

This article is written by a lactation counselor and is intended for educational purposes. This is not to be replaced by medical advice. Please contact your provider for health advice.

Can lactating mothers take whey protein?

Whey Protein powder is a type of protein from dairy proteins. Some people don’t have the digestive enzymes to handle dairy products. If you or your baby are showing any signs of intolerance then stop using and consult with your doctor. Also, if you and your baby seem to be able to handle it when you eat dairy products then it is fine to use.

If you are unsure about consuming whey or don’t choose to eat animal products then there are other options for you. There are protein supplements that come from whole foods made with pea protein and soy protein.

Does protein pass through breast milk?

These are common questions for breastfeeding moms. During milk production, most things are passed through your milk into the baby. It can take just a few hours to show in your breastmilk and can take weeks to leave your breastmilk. So it is so important that you choose a high-quality supplement when you are breastfeeding.

How do you get enough protein while breastfeeding?

Lots of moms want to know “how much protein do I need and how do I get enough?” There are plenty of ways to get enough protein with whole food protein sources just by having a small amount in each meal. 

Breastfeeding moms need a daily protein intake of at least 65 grams per day. (source) A great way to get additional protein is adding in protein drinks.

Do Breastfeeding moms need more protein?

Breastfeeding moms do need more protein in their diet. Protein is the building block of essential nutrients, they help rebuild connective tissue, and can help with the production of breast milk.

What to look for in a protein powder

Since whatever you eat or drink can make it through your breast milk and into your baby, it’s so important to find a safe option when it comes to choosing a protein powder. You can find artificial sweeteners and heavy metals in most supplements and those can have an impact on your baby. The good news is there is a better option. There are companies now making safe protein powder with minimal ingredients.

It’s important to check the ingredient list when looking for a clean protein powder that has natural ingredients. Check for organic ingredients and that it is certified non-GMO. If you can’t read the ingredients on the label then there’s a good chance that there are heavy metals and other bad ingredients that aren’t safe for you or your baby.

Best protein powders that are safe for breastfeeding

Milk Dust Lactation


This breastfeeding protein powder is a special lactation blend that is vegan and has pea protein, brown rice protein, chia seeds, pumpkin seeds, and flax seeds. I love that they undergo extra testing to ensure there are no heavy metals in this supplement. They are dairy-free, soy-free, and gluten-free. They are non-GMO and come in great flavors to curb sugar cravings and help with weight loss. It has 16 grams of protein per serving and only 4 grams of sugar.

Buy it on Amazon

Buy it at Milk Dust

Ora Organics

Ora Organics is heavy metal tested and is made from whole-food ingredients. It is non-GMO, certified organic, and with no fillers. They are gluten-free and made with pea and rice protein so it is also plant-based. There are digestive enzymes to prevent bloating and they add over 20 superfood ingredients for essential amino acids. It has 21 grams of protein per serving and 0 grams of sugar. 

Buy it on Amazon here


This is a popular and very affordable option. My family usually uses this and you can get it almost anywhere. It’s made from pea, brown rice, and chia seeds so it is also plant-based. This protein powder has a superfood blended into it and has 21 grams of protein per serving and only 1 gram of sugar. We love the chocolate flavor.

Buy it on Amazon here

Boobie Body

This protein powder is specifically made for breastfeeding and pregnant women. The best part is it has prebiotics and probiotics in it for good gut health. It also comes with a superfood blend like flax seeds and maca root to boost the immune system. It comes in a lot of awesome flavors. The coffee caramel and vanilla chai sound amazing! It is keto, paleo, and vegan friendly as well as non-GMO. It has 19 grams of protein per serving, and 0 grams of sugar.

Buy it on Amazon here

Majka Nourishing Lactation Protein Powder

I love that Majka protein powder is not only made just for lactating women, but it also has added selenium and iodine for thyroid support! It’s great for boosting your milk supply. It is made of clean ingredients and is certified organic. If you have a hard time with fenugreek then this is a great option because it’s fenugreek free as well as gluten-free, soy-free, and with no artificial sweeteners. They have a green lactation smoothie recipe that sounds amazing! It has 13 extra grams of protein and only 2 grams of sugar.

Buy it on Amazon here

Vital Proteins

Vital protein is a good option if you want a boost of protein as well as collagen peptides, EAAs, and BCAAs. It is gluten-free and lactose-free but it is derived from milk. It comes with 25 grams of protein per serving and 5 grams of sugar. I love the flavors it comes in; chocolate, coffee, strawberry, and vanilla. I myself would definitely choose the coffee option to start my day!

Buy it on Amazon here

Garden of Life 

This is another plant-based option that has 20 grams of protein per serving and 1 gram of sugar. It is made from pea and brown rice protein with 44 superfoods added. I love that this company has all the whole food ingredients. I use their prenatal vitamins because of how clean their ingredients are.

Buy it on Amazon here


Lactation Boosting Protein Shake Recipe

One of my favorite ways to enjoy a protein shake is with:

  • 1 frozen banana
  • 1 cup frozen berries
  • 1 handful of spinach
  • 1 tbls peanut butter
  • 1 tbls hemp seeds
  • 1 serving of chocolate protein powder

Blend in a high-speed blender until smooth.

Final Thoughts

So if you were wondering if are protein shakes safe while breastfeeding, the answer is yes. Just be sure to do your research on which one is the best for you. I hope this helps you enjoy a healthy smoothie while getting your nutritional needs!

About the author

Lacy Reason is a highly experienced and compassionate lactation counselor, who has dedicated her career to educating and supporting new mothers on their breastfeeding journey.

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