Protein shakes and powders are a popular option for people looking to accomplish that goal. But a new investigation of 23 protein products suggests that many may pose a hidden risk due to lead contamination, often at levels that have been tied to long-term health issues.
The report was conducted by Consumer Reports (CR), a nonprofit organization staffed with both journalists and scientists that conducts independent product testing.
Testers Looked at Dairy, Beef, and Plant-Based Supplements
CR investigators looked at a range of dairy, beef, and plant-based protein supplements, including powders and ready-to-drink shakes. The team purchased two to four lots of each product from various sources, including online, big-box stores, and nutrition stores.
A “lot” is a specific group of products that are produced, processed, or packaged under the same conditions.
Key findings included:
- About 70 percent of tested products delivered an amount of lead per serving that was higher than CR’s daily “level of concern,” with some exceeding that level more than tenfold.
- Three products also exceeded the level of concern for cadmium and inorganic arsenic — toxic heavy metals classified as probable and known human carcinogens (cancer-causing compounds), respectively, by the Environmental Protection Agency.
- Compared with testing from 15 years ago, average lead levels were higher, and fewer products had undetectable lead.
- Plant-based powders showed the highest contamination. Two products had lead levels so high (1,200 to 1,600 percent of the daily level of concern) that Consumer Reports advises not using them at all.
- On average, plant-based products had nine times more lead than dairy-based ones, and twice as much as beef-based powders.
- While dairy-based protein powders generally had the lowest levels, about half still exceeded CR’s threshold for safe daily use.
- Vanilla-flavored powders tended to have the lowest heavy metal levels, while chocolate-flavored ones had the highest.
How Much Lead Is Too Much?
Public health experts say that there is no truly safe level of lead exposure.
CR’s “level of concern” — 0.5 micrograms per day — is based on the relatively conservative maximum daily dose level set by California’s Proposition 65, a benchmark designed to minimize risk over a lifetime.
The average American adult already takes in about 5 micrograms of lead per day from naturally occurring amounts in food. The interim reference level from the U.S. Food and Drug Administration (FDA) is 8.8 micrograms per day for women of childbearing age; any amount over that level is “potentially concerning.”
Just one serving of Naked Nutrition’s Mass Gainer contained 7.7 micrograms of lead and Huel Black Edition contained 6.3 micrograms of lead.
For children, the interim reference level drops is 2.2 micrograms of lead per day. The Consumer Reports findings are potentially concerning for them as well, given that surveys suggest a growing number of children and teens are using protein supplements, including shakes and powders.
This analysis is an important reminder that there can be trace amounts of lead in protein powders, and if manufacturers aren’t careful about managing the quantity of lead, levels can continue to creep up, says Pieter Cohen, MD, a supplement researcher and associate professor at Harvard Medical School in Boston.
“That’s a serious concern, because the lead can stay in the body for months or longer,” says Dr. Cohen, who wasn’t involved in the research.
The Second Concerning Report on Protein Powders in Less Than a Year
Unlike they do with medications, the FDA doesn’t approve or routinely test dietary supplements before they reach store shelves, says Cohen. Manufacturers are responsible for their own safety testing, and there are no enforceable federal limits for heavy metals in protein powders. The lack of clear, consistent standards leaves consumers largely on their own to judge risk, he says.
How Did Different Brands of Protein Powder Stack Up?
Investigators put the products into categories according to the amount of lead found in the powder or shake. Consumer Reports made the following recommendations:
Completely Avoid
- Naked Nutrition Vegan Mass Gainer
- Huel Black Edition
Limit to Once per Week
- Garden of Life Sport Organic Plant-Based Protein
- Momentous 100 Percent Plant Protein
May Be Used Occasionally
- MuscleMeds Carnivor Mass
- Optimum Nutrition Serious Mass
- Quest Protein Shake
- Orgain Organic Plant-Based Protein
- Vega Premium Sport Plant-Based Protein
- Muscle Milk Pro Advanced Shake
Better Daily Options (Below the Concern Level)
- Owyn Pro Elite High Protein Shake
- Transparent Labs Mass Gainer
- Optimum Nutrition Gold Standard 100 Percent Whey
- BSN Syntha-6 Protein Powder
- Momentous Whey Protein Isolate
Supplement Manufacturers Say the Report Leaves Out Important Context
Jeff Ventura, vice president of communications for the Council for Responsible Nutrition, the leading trade group representing supplement manufacturers, says people should keep a few things in mind when interpreting the findings
“While we appreciate that Consumer Reports has published some detail on its methodology, we note that important context is missing — specifically how products were selected, whether testing reflected typical consumer use, and how its ‘levels of concern’ were derived. Without harmonization to established federal benchmarks, or even actual safety risk, such proprietary thresholds can overstate risk and cause unnecessary alarm,” says Ventura.
The levels detected in the report don’t necessarily add up to a health hazard, he says.
“The mere detection of heavy metals such as lead, cadmium, or arsenic does not equate to a health hazard. Modern testing methods are extraordinarily sensitive and capable of identifying trace amounts of naturally occurring elements that are found broadly in soil, water, and plants,” says Ventura.
What to Consider When Weighing the Benefits and Risks of Protein Powder
Protein is essential for muscle repair, metabolism, and overall health, but health and nutrition experts agree that most Americans already get more than enough through food.
Cohen agrees, saying, “I’m just not convinced that there are many common scenarios in which people need to add protein powder to the diet to be healthier. I think there’s much more hype than there is actual evidence to support it.” He suggests that people focus on getting their protein needs met through a healthy and balanced diet.
A few groups who may benefit from adding more protein to their diet:
- People ages 40 and older
- Athletes, very active people, or people doing weight training
- People going through rapid weight loss, especially from taking a GLP-1 medications
If you do use protein powder, Consumer Reports recommends that you do the following:
- Avoid daily use, especially of plant-based or chocolate-flavored varieties.
- Choose whey-based or collagen powders, which generally have lower levels of lead and cadmium.
- Check for third-party testing or NSF certification, which indicate compliance with independent safety standards.
- Look for transparent brands that make heavy metal testing results public.
- Watch serving sizes. More powder doesn’t necessarily mean more benefit.
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