Should we all be concerned that protein powders contain heavy metals? Nutritionists weigh in

Modern Consumer Reports investigation It involves 23 Protein powders and Ready-to-drink shakes More than two-thirds of the products tested were found to contain unsafe lead levels in a single serving, according to the brand’s food safety experts. Some powders even contain more than 10 times the amount of lead considered safe for daily intake by these same experts.

last The report was conducted from 2024 to 2025 by the nonprofit organization Clean Project Label, determined that of 160 protein powders tested, 7% exceeded California’s Proposition 65 safety threshold for toxic metals. When compared Whey protein powdersVegetable powders contained three times the amount of lead, and chocolate powders contained four times more lead than vanilla. Even more surprising is that organic protein powders contain three times as much lead and twice as much cadmium, another mineral, as inorganic ones.

Although these numbers may seem alarming when you are trying to access your number Protein targetsThere is additional context you should be aware of regarding protein powders and heavy metals. To analyze it, we consulted with nutritionists to determine what constitutes a “safe protein powder.”

Report on heavy metals in protein powders

It can be difficult to know which studies and reports to trust. According to a sports nutritionist Kelly Jonesthe Clean Project designation study was an independent report that was not published in a peer-reviewed journal and did not undergo the Institutional Review Board approval process. “Because the Clean Label Project does not disclose which protein powders it tested but only recommends brands that pay for independent certification, I do not recommend that my clients, my audience, or consumers worry about this study,” she said.

Clara NozickA registered dietitian points out that the Clean Label Project has not disclosed its methodology or risk quotient, which tells you how much of a contaminant was used to assess the potential health risks associated with exposure. “The lack of methodology means their findings cannot be reproduced, which sends up red flags from a scientific methods perspective,” warns Nozick.

You’ve probably heard the term “dose makes the poison,” meaning that for an ingredient to be considered harmful, there must be a specific dose mentioned as well. Keep in mind that too much of anything, even water, can be bad for you. It is important to understand that discovering an ingredient does not mean immediate health risks.

“Just because a chemical is present, doesn’t mean it’s harmful in the amount that’s present,” Nozick explains, adding that the study “doesn’t explicitly state whether or not the concentration of heavy metals in the powders poses any direct health risks — which means it’s clearly an emotional manipulation.”

A solid study should be transparent in its methodology so that others understand the scientific method and data the author used to reach their conclusions. In addition, the study must be peer-reviewed, meaning that experts in the field have evaluated its findings, research methods, citations, and contributed to existing knowledge on the topic. This is a rigorous process where they must critically review every piece of information before validating it. The author also remains anonymous to reduce any potential bias during the evaluation. If it passes the peer review process, it will then be published in a scientific journal.

If you want to know whether a study should be trusted, Nosek advises looking for the following red flags:

• Click bait articles: These are intended to grab your attention and elicit a strong reaction. If you feel a strong reaction, that should signal the reader to stop.

• Fear-based marketing: Clean wellness thrives on fear-based marketing, so it can sell you an individual solution that doesn’t address the social or systemic issue that caused the “problem.” So ask yourself: “Is this an attempt to sell me something, or is this just information?”

• Call the component poison: If someone says “X is poison,” he must also say what the dose is (because “the dose makes the poison”). Just because a chemical is present does not mean it is harmful in quantity.

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Why do some of these protein powders contain heavy metals anyway?

Part of the Clean Project Label study looked at how plant-based protein powders contain the highest levels of heavy metals, but there’s an explanation behind this. “All plants contain a certain amount of different heavy metals due to the mineral content of the soil in which the plants grow,” Jones explains. Whole green peas contain fewer heavy metals than isolated pea protein, but they both contain them, she says.

Reports of chocolate flavors containing heavy metals are likely related to the fact that cocoa, a major ingredient in chocolate, also contains heavy metals. As a result, these products have a higher mineral content than non-chocolate powders.

“The most important thing in managing mineral intake is to follow a diet that includes a wide range of foods so that only trace amounts of them are consumed,” Jones advises. The same is true if you consume plant-based protein powder daily. “Instead of sticking to one protein source, change up your diet by adding one that contains different protein sources such as a mix of pea, brown rice, and chia, or swapping pea and soy protein,” she says.

How to choose a safe protein powder

If you’re still concerned about choosing the safest protein powders, there are a few things to keep in mind. “I recommend looking for protein powders that are regulated as foods rather than supplements because the regulations are more stringent,” says Jones. She explains that these powders have nutritional facts instead of the supplement facts panel on their packaging.

If you are an athlete, you will need to make sure you are not taking banned substances. “Anyone purchasing regulated protein powders as dietary supplements should pay more attention to third-party certifications that test for substances banned by WADA,” warns Jones, referring to the World Anti-Doping Agency. Jones and Nozick agree that the most popular and recommended third-party testing labels to look for are Informed Sport and NSF Certified for Sport. “I often advise people to look for these labels when purchasing sports supplements anyway to avoid any potential adulteration,” says Jones.

Keep in mind that protein powder is a supplement and is not intended to replace all of your protein needs at each meal. It’s important to make sure you get your protein, vitamins, and minerals from whole foods as well. When choosing a protein powder, stick to the types you know you can tolerate. If you have a sensitive stomach, avoid sugar-free or low-sugar and low-carb protein powders because they typically contain sugar alcohols, which can lead to digestive problems. If you have an allergy to dairy products, avoid powders that contain lactose.

If you’re pregnant and want a protein shake because it’s what you can afford, Jones recommends sticking to protein powders that carry the NSF label or other sports certification for added safety.

“From here, make sure that the powder does not contain large amounts of any added vitamins and minerals that may exceed the permissible limit due to taking prenatal supplements,” says Jones. If you’re finding it difficult to eat certain foods because pregnancy has changed your appetite and taste preferences, Jones recommends changing your protein powder sources and aiming to include a variety of foods from other food groups to reduce your chances of consuming excess amounts of any single heavy metal. However, as always, check with your doctor first if you’re not sure if protein powders are right for you during pregnancy.

If you’re a vegetarian or vegan and enjoy adding a protein shake to your diet, Jones advises sticking with a blend of soy, pea, or plant-based protein. “I recommend it often Get plant-based protein powders Since they are regulated as foods and contain a mix of protein sources.

If you’re looking for a protein powder that contains soy or pea, Jones likes this Now foods Because they are a family owned company that takes quality seriously. “They are the industry leader in good manufacturing practices for dietary supplements and have rigorous testing on every ingredient that enters their facilities and will not hesitate to return a product if it does not meet their standards, even if it means products will be out of stock for some time,” she explains.

Should you worry about heavy metals in protein powder?

Protein powders are intended to supplement an already healthy and balanced diet. While some may contain heavy metals due to where certain ingredients are grown, there is no need to worry for now. “Assuming the average consumer is not drinking multiple protein shakes per day, multiple times per day, consuming a shake to supplement overall protein intake in the context of a varied, nutrient-dense diet is safe,” Nozick says.

Remember, when you come across a health report that seems alarming, it is important to analyze the data presented first to see if there is cause for concern. When it comes to protein powders, use your best judgment and stick to those that have been third-party tested by NSF or other sports certifications to ensure a safe batch.