Your protein powder may contain this unexpected ingredient

Protein powders and shakes have never been more popular. Unfortunately, this trendy supplement’s boost of protein may also come with a helping or two of lead.

Consumer Reports (CR) recently tested 23 protein powders and shakes and found that more than two-thirds of the products had high levels of toxic heavy metals, with a single serving containing more lead than food safety experts say is safe to consume in a day.  

The study also discovered that whey and dairy-based protein powders and shakes had the lowest amounts of lead. Though, it’s important to note that these findings are still under review by the Food and Drug Administration (FDA). 

“Lead becomes a concern when you are exposed to consistent levels over time,” says Dr. Jennette Berry, a family medicine physician at Advocate Health Care. “Even at low levels, ingesting lead consistently could cause a buildup in the body and cause future problems. Being cautious about the products you’re buying and using is the easiest way to lessen your lead intake.” 

How to safely consume protein powders

Reduce your lead intake by consuming less servings of protein powder each week. When buying protein powder, try to avoid products with a Proposition 65 warning on the label. This label is required on products purchased by California residents if it contains potentially harmful ingredients. All U.S. residents can benefit from following this label to help them make safer purchases.  

Research is also key. Check to see if there are heavy metal test results for the products you are about to purchase. If not, opt for powders and shakes that use dairy-based sources of protein instead of plant-based since they are typically less likely to contain lead. 

How much protein do you need? 

While the current recommended daily allowance of protein for adults is 0.8 gram per kilogram of body weight (1 kilogram = 2.2 pounds), most people are easily hitting their daily intake before the addition of protein supplements.  

“Most people don’t need to add protein supplements to their diet to meet their daily protein goals,” says Dr. Berry. “Instead, focusing on whole foods that are high in protein or protein-fortified will give you enough protein to meet your daily recommended intake.” 

Healthy high-protein foods

If you’re looking to get more protein in your diet, focus on eating more whole foods like:  

• Peanut butter 
• Greek yogurt 
• Protein pasta, like chickpea pasta 
• Beans 
• Lentils 
• Tofu 
• Eggs 
• Dairy, like milk and cheese 
• Fish
• Poultry and lean meats

Are you trying to watch your weight? Take a free online quiz to learn your healthy weight range.