Lead In Protein Powder: Should You Be Worried?

Consumer Reports recently found that a number of well-known protein powders contain potentially unsafe amounts of lead. The evaluation was based on extremely conservitive and controversional parameters. They used a threshold of 0.5mcg of lead per serving which is well below what's considered safe and healthy. That said, if you can find brands that have been third party-tested and show smaller amounts of lead, it's always best to err on the side of caution. Further, it appears that plant-based powders test higher for lead than their whey-based counterparts.

What are the potential long-term health effects of low-level, daily lead exposure from supplements?

If you're consuming excessive amounts of protein powders, exposing you to high levels of lead for a long period of time, it can be disruptive to your health, especially your brain and heart. Short term side effects include nausea, vomiting, headache and fatigue.

Do average adults really need protein supplements?

The average adult doesn't require protein supplements to hit their daily quota. Yet, at a time when protein intake is trending and all we seem to hear is about the importance of consuming enough, many of my clients are incorporating more protein powders than ever before.

How should people choose between plant-based and whey or dairy-based protein options?

Whey protein powders tend to score lower in lead and therefore, may be a better option for those who don't want to take the chance. Whey is also better absorbed and utilized by the body for individuals aiming to improve muscle mass.

Why aren't there enforceable heavy metal limits for supplements?

The FDA doesn't regulate supplements before they hit the marketplace. That is why it's always advised to be vigilante, aware and consult with a professional if you're unsure whether a product is safe or unsafe.

Are “natural” heavy metal levels unavoidable, or can processing and soil remediation reduce them?

Naturally-occuring heavy metals are unavoidable, but limiting exposure is still advised, especially for more vulnerable populations like young children and pregnant women since it can be very damaging to growth and development. The reality is that many foods, especially those that come from the ground are exposed to heavy metals which are naturally occuring in soil. Foods like spices, dried fruit, rice products and certain veggies.

Overall, food first is the motto and protein powders can be useful to supplement your diet, not replace it entirely. Work with a registered dietitian who can help you understand your protein needs and how to safely achieve them in a healthy way.