Are protein shakes safe during pregnancy in South Africa?
A simple whey protein shake is generally considered acceptable by many clinicians in pregnancy, but it is not studied in detail, so check with your gynaecologist or dietitian first. The concerns are what else is in the tub: sweeteners, herbs, caffeine, added amino acids, heavy metals and overstated protein. Food should supply most of your protein, and mass gainers and pre-workouts are best avoided.
- Whey and dairy proteins had the lowest lead levels in Consumer Reports' 2025 test of 23 protein products; plant-based averaged about nine times more and a mass gainer was highest at 7.7 µg per serving.
- University of Pretoria study (70 SA products): 68.6% differed from label protein; 5 products had 42% to 80% less than claimed.
- South African product pages state over 200 mg of caffeine a day is not recommended in pregnancy.
- October 2026 prices per 100 g: ATP unflavoured concentrate R80, Primal Whey Isolate R93.33, ATP unflavoured isolate R112.50.
Is whey itself the problem?
No. Whey is a pasteurised dairy protein and, in healthy adults, normal intakes are safe. Protein needs rise in pregnancy, which makes a shake a reasonable convenience on days when food falls short. But "reasonable" is not the same as "studied": supplements have not been tested in pregnant women as a group, so confirm with your doctor or a registered dietitian, especially if you have gestational diabetes, a milk allergy or kidney problems.
What are the real concerns?
| Concern | What the evidence shows | What to do |
|---|---|---|
| Heavy metals | Consumer Reports (Oct 2025) found more than two-thirds of 23 protein products exceeded its 0.5 µg/day lead concern level; whey and dairy were generally lowest, plant-based about nine times higher on average; the highest was a mass gainer (7.7 µg per serving). US FDA interim reference for women of childbearing age is 8.8 µg/day | Prefer plain whey; avoid mass gainers; ask for a batch certificate |
| Protein overstatement | A University of Pretoria study of 70 SA sports supplements found measured protein differed from the label in 68.6%, with 5 products 42% to 80% below the claim | Check the nutrition table per 100 g (isolate about 85 to 90 g, concentrate about 70 to 80 g) |
| Amino spiking | Free amino acids or glycine can inflate protein figures | Read the ingredient list for added amino acids |
| Caffeine, herbs, "burners" | Some products add stimulants; South African product pages say over 200 mg of caffeine a day is not recommended in pregnancy | Avoid pre-workouts and "protein coffee" unless cleared |
| Sweeteners | Approved sweeteners are permitted in foods; we found nothing in our research files either way for pregnancy | Unsweetened options sidestep the question; discuss with your doctor |
| Vitamin A and added vitamins | Excess preformed vitamin A is a concern in pregnancy | Pick products without added vitamin blends (see supplements to avoid) |
What to look for
- A short ingredient list: whey protein, plus cocoa or real vanilla if flavoured.
- A nutrition table that makes sense for the product type.
- A South African importer or manufacturer name and address, batch number and expiry date (required under R146).
- No disease claims, "SAHPRA approved" or "SAIDS approved" claims.
South African options
As of October 2026, per 100 g of powder: ATP Fitness Unflavoured Whey Protein Concentrate 1 kg, R800 (R80.00, no sweeteners, ATP shop); ATP Unflavoured Whey Protein Isolate 800 g, R900 (R112.50); Primal Whey Isolate 750 g, R700 (R93.33, sucralose, Dis-Chem Living Fit). ATP Fitness offers single-ingredient products, but it does not publish protein per serving or third-party test results, and it is a young brand (2024), so ask for a certificate of analysis before using it in pregnancy. USN BlueLab states Informed Choice certification on its product pages (register not checked). The concentrate contains more lactose; the isolate has far less. See whey isolate vs concentrate.
Food first
Eggs, dairy, lean meat, fish low in mercury, legumes and nuts supply protein plus other nutrients. For total targets see how much protein women need.
When to see a doctor
Speak to your doctor or dietitian before starting (and mention any medication you take, or if you are under 18), and urgently if you have bloating with severe pain, hives, vomiting or swelling after a shake. Collagen products have their own considerations: collagen in pregnancy.
Products mentioned, with dated prices
| Product | Size | Price | R per 100 g powder | R per 30 g protein | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Unflavoured Whey Protein Concentrate | 1 kg | R800ATP Fitness shop, Oct 2026 | R80.00 | — | None |
| ATP Fitness Unflavoured Whey Protein Isolate | 800 g | R900ATP Fitness shop, Oct 2026 | R112.50 | — | None |
| Primal Whey Isolate (750 g) | 750 g | R700Dis-Chem Living Fit, Oct 2026 | R93.33 | — | sucralose |
| USN Isozero Whey Protein Isolate (805 g) | 805 g | R899-R909.99USN shop (za.usn.global), Oct 2026 | R111.68 | R38.53 | not stated |
ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs. Read our disclosure.
Related questions
- Which supplements are not safe during pregnancy in South Africa?
- How much protein do women need per day in South Africa?
- Are protein powders contaminated with lead and heavy metals?
- What is protein spiking and how do you avoid it in South Africa?
- Is collagen supplementation safe during pregnancy or breastfeeding in South Africa?
Sources
- OPB/NPR (Oct 2025): Consumer Reports finds lead in popular protein powders
- Schönfeldt HC, Hall N & Pretorius B (2019) High protein sports supplements: protein quality and label compliance. J Food Compos Anal 83:103293
- University of Pretoria (Jul 2021): Muscle-building shakes don't always have as much protein as they claim
- Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN
- UK Committee on Toxicity: lay summary of the statement on the effects of excess vitamin A on maternal health
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “Are protein shakes safe during pregnancy in South Africa?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/are-protein-shakes-safe-in-pregnancy-south-africa/. Plain-text version: /answers/are-protein-shakes-safe-in-pregnancy-south-africa.md