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Can I drink protein shake while pregnant?

US pregnancy food safety guidance. Educational only.

Evidence checked by Doola Research Team Source reviewed Jun 2026 · Based on ACOG, FDA, Mayo Clinic published guidance

What Guidelines Say

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Guidelines suggest protein shakes are generally acceptable if they lack harmful additives, though whole food sources are preferred.

Source basis: ACOG, FDA, Mayo Clinic

Read more details

Protein shakes are categorized as dietary supplements, which the FDA does not regulate for safety and effectiveness before they are marketed. Guidelines from ACOG emphasize that most pregnant women can meet their increased protein needs, approximately 71 grams per day, through a balanced diet of lean meats, dairy, and legumes. The primary concerns with protein powders include potential contamination with heavy metals like lead or mercury, high levels of added sugars, and the inclusion of non-regulated herbal blends or excessive caffeine. Third-party testing, such as NSF Certified for Sport or USP, is often recommended to ensure product purity and label accuracy. While occasional use is typically considered safe, relying on shakes as a primary protein source is discouraged due to the lack of fiber and micronutrients found in whole foods.

Avoid

Unregulated Supplements

Caution

Consult a healthcare provider before using protein shakes during pregnancy.

Safe Options

Whole Food Proteins

Expert Pick

Pasteurized Dairy Products

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Updated: Sources: Healthy Eating During Pregnancy | ACOG +7

Can you drink protein shake while pregnant?

According to ACOG, FDA, Mayo Clinic guidance, the quick answer is: Guidelines suggest protein shakes are generally acceptable if they lack harmful additives, though whole food sources are preferred. Avoid: Unregulated Supplements Use caution: Consult a healthcare provider before using protein shakes during pregnancy. Safer option: Whole Food Proteins Quick checks: Consult a healthcare provider before using protein shakes during pregnancy. Choose protein powders certified by third-party organizations like NSF or USP. Limit intake of protein shakes with high added sugar content. Source basis: ACOG, FDA, Mayo Clinic.

Safer Choices

Whole Food Proteins

  • Lean meats
  • Poultry
  • Fish
  • Eggs
  • Legumes
  • Dairy products

Pasteurized Dairy Products

  • Milk
  • Cheese
  • Yogurt

Cooked Seafood

  • Low-mercury fish like salmon and trout

Plant-Based Proteins

  • Beans
  • Lentils
  • Tofu
  • Quinoa

Nuts and Seeds

  • Almonds
  • Walnuts
  • Chia seeds
  • Flaxseeds

Third-party certified powders

  • Products with NSF International or USP seals have been verified for label accuracy and contaminant levels.

Whey or soy isolates

  • These common protein sources are generally recognized as safe (GRAS) when consumed in moderate amounts.

Single-ingredient powders

  • Choosing powders with minimal ingredients reduces the risk of consuming hidden additives or herbal stimulants.

Whole food smoothies

  • Blending Greek yogurt, pasteurized milk, or nut butters provides protein alongside essential vitamins without supplement risks.

Risks & Limits

Unregulated Supplements

  • Protein powders not certified by third-party organizations may contain harmful contaminants.

Excessive Added Sugars

  • Some protein shakes have high sugar content, leading to unnecessary calorie intake and potential blood sugar spikes.

Herbal Additives

  • Certain herbs in protein shakes may not be safe during pregnancy due to potential effects on fetal development.

Artificial Sweeteners

  • Some sweeteners may not be recommended during pregnancy; consult a healthcare provider for guidance.

Herbal Proprietary Blends

  • Many herbs lack safety data for pregnancy and may have stimulant or hormonal effects on the fetus.

Highly fortified shakes

  • Exceeding the Tolerable Upper Intake Level (UL) for vitamins like Vitamin A can be harmful to fetal development.

High-caffeine formulations

  • Shakes marketed for pre-workout often contain caffeine levels exceeding the 200mg daily limit recommended by ACOG.

Key Points from Health Guidelines

Based on ACOG, FDA, Mayo Clinic published guidance

  • 1
    Consult a healthcare provider before using protein shakes during pregnancy.
  • 2
    Choose protein powders certified by third-party organizations like NSF or USP.
  • 3
    Limit intake of protein shakes with high added sugar content.
  • 4
    Avoid protein shakes containing unlisted or herbal ingredients.
  • 5
    Prioritize obtaining protein from whole food sources.
  • 6
    Ensure all dairy products consumed are pasteurized.
  • 7
    Cook all meats and seafood to safe internal temperatures.

Common Questions About Protein Shake While Pregnant

Can I drink protein shake while pregnant?
Guidelines suggest protein shakes are generally acceptable if they lack harmful additives, though whole food sources are preferred.
Is it safe to consume protein shakes during the first trimester?
While protein shakes can help meet nutritional needs, it's important to consult a healthcare provider before use, especially in the first trimester, due to potential contaminants and unregulated ingredients.
How much protein is recommended during pregnancy?
The American College of Obstetricians and Gynecologists recommends approximately 71 grams of protein daily during pregnancy, which can typically be met through a balanced diet.
What are the main risks of consuming protein shakes during pregnancy?
Potential risks include exposure to contaminants like heavy metals, unlisted ingredients, excessive added sugars, and herbal additives that may not be safe during pregnancy.
What are safer alternatives to protein shakes for meeting protein needs?
Whole food sources such as lean meats, poultry, fish, eggs, legumes, dairy products, nuts, and seeds are recommended to meet protein requirements safely.
How can I ensure a protein powder is safe during pregnancy?
Choose protein powders that are certified by reputable third-party organizations like NSF International or USP, and consult a healthcare provider before use.

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References & Guidelines

Evidence checked by Doola Research Team and source reviewed against public health guidance. This content is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider for advice specific to your pregnancy.