Lead in Protein Powder: Should We Worry?

protein powder with shaker bottle

Consumer Reports recently published findings showing that several popular protein powders contain excessive levels of lead and other heavy metals. Understandably, this has many people wondering: Should I stop using protein powder altogether?

Let’s unpack what this means — and what you can do to stay safe.

Key Points:

• Don't throw caution to the wind. We should be cautious about choosing supplements. They are not regulated and can contain a wide range of contaminants not limited to heavy metals like lead. That said there are many companies out there that carefully source ingredients, monitor manufacturing and get third party testing and offer safer options.

  
  

• Not all third party certification companies and testers check for heavy metals. Organizations that do include NSF, Consumer Lab and Clean Label Project.

  
  

• There are things you can do to minimize absorption of lead (eat a diet rich in calcium, vitamin C, iron and fiber) - a generally balanced diet that includes variety - be skeptical of diets that remove entire food groups such as dairy, fruits, grains when it is not needed to address a true allergy.

Why Lead Shows Up in Protein Powder

While no amount of lead is truly “safe,” it’s also nearly impossible to avoid completely. Lead occurs naturally in soil and water, which means trace amounts can end up in the plants, minerals, and other raw materials used to make protein powders — even in otherwise high-quality products.

Practical Ways to Minimize Your Exposure to Lead

no smoking sign

Minimize lead exposure:

• Check paint and soil if your home was built before 1978

• Avoid smoking

• Wash fruits and vegetables thoroughly

• Use only third-party tested supplements

• Don’t put jewelry or metal objects in your mouth

• Wash and dry hands before eating

Minimize absorption of lead:

• Eat regular meals. More lead is absorbed on an empty stomach.

• Get enough calcium, iron, and vitamin C. These nutrients help block lead absorption.

• Eat fiber-rich foods. Fiber can help reduce overall absorption of heavy metals.

The EPA also offers a helpful checklist to identify possible sources of exposure at home: Learn about lead – EPA

Are Protein Powders Safe to Take?

The short answer: Yes — many protein powders are fine to consume on a regular basis. Because supplements are not tightly regulated by the FDA, it’s smart to choose brands that:

• Publish their testing results

• Are certified by independent organizations that screen for heavy metals and other contaminants.

For many people, protein powders are a convenient and effective way to meet protein needs — especially if getting enough protein from food is difficult.

Protein Powders Best Options

The following protein powders have been found to contain lower levels of lead and other heavy metals per serving based on testing by Consumer Lab, NSF, Consumer Reports and/or Clean Label Project:

• Bare Performance Nutrition

• California Gold Nutrition Casein

• Designer Whey

• Jay Robb Egg White

• Jarrow Whey

• Just Ingredients

• Ka’Chava

• KOS

• Momentous

• NOW Pea Protein

• Nutiva Hemp

• Orgain Organic Protein

• Owyn Pro Elite High Protein Shake

• Plant Fusion Complete

• Promix

• Puori Whey and Plant-Based Proteins

• Ritual Essential Protein Daily Shake

• Transparent Labs

• Wicked Protein

Protein Powders to Avoid

The following protein powders were found to contain high levels of lead per serving:

• Ancient Nutrition Plant Protein (5.7 mcg per scoop)

• Huel Black Edition (6.3 mcg per serving)

• Naked Nutrition Vegan Mass Gainer (7.7 mcg per serving)

Lead Limits and Testing

While there is no safe level of lead there are recommendations on a likely max intake before there is increased risk of health problems in children and women that may get pregnant. For children the recommendation is to consume less than 2.2 mcg lead per day and for women it is less than 8.8 mcg per day. Now you can get a sense of how this compares to what limits different organizations are using to call a product high or low in lead.

• Clean Label Project: 0.5 mcg/daily serving

• NSF Certified / NSF Certified for Sport: 1 mcg/daily serving

• Consumer Lab: 0.5mcg/daily serving

• California Prop 65: 0.5mcg/daily serving

Bottom Line

Protein powders can still be part of a balanced diet and adequate nutrition beats starvation and malnutrition every time.

This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.