Are Protein Powders Safe to Use While Breastfeeding?
As a postpartum weight loss dietitian, this is hands down the number one question I get asked by breastfeeding moms—and for good reason. What you consume while breastfeeding is incredibly important, not only for your own health but also for your baby’s.
In the U.S., supplements are not regulated as strictly as medications, which is why you'll often see warning labels on protein powders advising breastfeeding moms to check with their physician before using them. While I always recommend consulting with your healthcare provider before starting any new supplement, here’s what you need to know to choose the best and safest protein powders for breastfeeding.
Key Factors to Look for in a Protein Powder
Third-Party Testing When choosing a protein powder, always look for companies that conduct third-party testing. This ensures the company allows an independent party to verify that what’s listed on the label is actually in the product, and, importantly, that harmful substances or contaminants are not present. This adds an extra layer of safety and transparency.
Avoid Artificial Sweeteners While artificial sweeteners like aspartame and sucralose are generally considered safe for breastfeeding, studies have shown that they can pass through breast milk. While they are not directly harmful, I recommend limiting their intake or avoiding them when possible. Sweeteners like stevia and monk fruit, however, are natural and are not considered artificial, so they are much safer options.
Steer Clear of Herb and Proprietary Blends Many protein powders contain proprietary blends or herbs marketed as “healthy” for the general population. However, many of these ingredients have not been thoroughly tested for safety while breastfeeding, and there’s no guarantee they are safe for you or your baby. I advise avoiding products with these untested ingredients.
No Added Vitamins & Minerals While vitamins and minerals are essential, there is such a thing as too much. If you're already taking a prenatal or postnatal vitamin, you don’t need additional, large doses of vitamins and minerals in your protein powder. Excessive amounts of certain nutrients can be harmful during breastfeeding, so choose a protein powder without added vitamins or minerals.
My Top 3 Protein Powder Recommendations for Breastfeeding Moms
Now that you know what to look for, here are three reputable protein powder brands I highly recommend for breastfeeding moms. These brands meet the strict criteria I’ve outlined and have earned my trust in providing safe, effective products for new moms:
Equip Protein Powder: is a premium, clean protein powder designed with breastfeeding moms in mind. Made with high-quality, grass-fed beef protein isolate, Equip Protein is free from artificial sweeteners, fillers, and additives, making it a safe and effective choice for postpartum nutrition. Unlike many traditional protein powders, Equip is free from dairy, gluten, and soy, making it suitable for those with sensitivities or allergies. Equip Protein no code needed for 15% off
Peachie Spoon Protein Powder is a clean, plant-based protein designed to support postpartum wellness with a focus on nourishing, simple ingredients. Made from organic pea protein, it is free from artificial additives, sweeteners, and preservatives, making it a safe choice for breastfeeding moms. Peachie Spoon the code POSTPARTUM12 will save you 12%
Ora Organic Protein Powder: is a top-tier, plant-based protein option perfect for breastfeeding moms seeking a clean and nutritious supplement. Made from organic pea protein and enhanced with a blend of other whole-food ingredients like quinoa and chia seeds, Ora Organic provides a complete amino acid profile to support postpartum recovery. Ora Organic the code megan will save you 10%
Protein Powder Safety Checklist for Breastfeeding Moms
| Safety Factor | What to Look For | Why It Matters |
|---|---|---|
| Third-Party Testing | Independent verification of ingredients and contaminants | Ensures safety and transparency |
| No Artificial Sweeteners | Prefer stevia, monk fruit; avoid aspartame, sucralose | Reduces exposure to substances that pass into breast milk |
| No Herbal/Proprietary Blends | Avoid untested blends or “energy” herbs | Unknown effects on nursing babies |
| Minimal Added Vitamins & Minerals | Skip powders with large doses if already taking prenatal/postnatal vitamins | Prevents nutrient overload |
| High-Quality Protein Source | Whey, casein, pea, rice, soy | Provides complete amino acids for recovery and milk production |
| Low Sugar & Minimal Additives | <5g sugar per serving, few fillers | Supports weight management and avoids unnecessary additives |
Tip: Look for powders that meet at least 4–5 of these criteria for a safe, effective choice while breastfeeding.
FAQs About Protein Powders While Breastfeeding
Can I drink protein shakes while breastfeeding?
Yes! High-quality whey, casein, or plant-based protein powders are generally safe when free of caffeine, stimulants, or excess sugar.
What protein powder is best for postpartum weight loss?
Choose a powder with 20–30g protein per serving, minimal additives, and low sugar. Whey is well-studied; plant-based options like pea, rice, or soy are safe too.
Will protein powder affect my breast milk supply?
No—protein powder doesn’t negatively affect milk supply when consumed as part of a balanced diet. Adequate protein supports energy and recovery.
How much protein do I need while nursing?
Most breastfeeding moms need 120–160g per day, depending on weight, activity level, and breastfeeding frequency.
Are plant-based protein powders better than whey for breastfeeding?
Not necessarily better, but ideal for those with lactose intolerance or dietary preferences. Both whey and plant-based powders are safe if free of additives and consumed appropriately.
Final Thoughts from a Postpartum Dietitian
When it comes to protein powders during breastfeeding, always prioritize products that are clean, transparent, and third-party tested. By choosing protein powders without artificial sweeteners, proprietary blends, or excessive added vitamins, you’ll ensure that you’re nourishing your body in a way that supports both your postpartum weight loss journey and your baby’s health.
Please note that these links are affiliate links, which means I may earn a small commission if you make a purchase, at no additional cost to you.