Should we all be concerned that protein powders contain heavy metals? Dietitians speak out

A recent Consumer Reports investigation involving 23 protein powders And ready-to-drink shakes found that more than two-thirds of products tested contained dangerous levels of lead in just one serving, according to the brand’s food safety experts. Some powders even contained more than 10 times the amount of lead considered safe for daily consumption by these same experts.

Another report conducted from 2024 to 2025 by the nonprofit Clean Project Label determined that of 160 protein powders tested, 7% exceeded California Proposition 65 safety thresholds for toxic metals. When compared to whey-based protein powdersherbal powders contained three times more lead and chocolate powders contained four times more lead than vanilla. Even more surprising, organic protein powders contained three times as much lead and twice as much cadmium, another metal, as non-organic ones.

Although these numbers may seem worrying when trying to reach your protein goalsThere is additional context you need to be aware of regarding protein powders and heavy metals. To break it down, we consulted dietitians to determine what constitutes a “safe protein powder.”

The Report on Heavy Metals in Protein Powders

Knowing which studies and reports to trust can be tricky. According to sports dietitian Kelly Jones, the Clean Project Label study was an independent report not published in a peer-reviewed journal and did not go through the institutional review board approval process. “Given that the Clean Label Project has not disclosed any of the protein powders tested but only recommends brands that pay for their independent certification, I do not recommend that my customers, my audience, or consumers at large be concerned about this study,” she said.

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

You’ve probably heard the expression “the dose makes the poison,” meaning that for an ingredient to be considered harmful, a specific dose must also be mentioned. Keep in mind that too much of anything, even water, can be bad for you. It is important to understand that the detection of an ingredient does not result in an immediate health risk.

“Just because a chemical is present does not mean it is harmful in quantity,” says Nosek, adding that the study “does not explicitly state whether or not the concentration of heavy metals found in the powders poses direct health risks – meaning it is clearly an emotional manipulation.”

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

If you want to know whether or not a study should be reliable, Nosek advises paying attention to these red flags:

• Clickbait Articles: These are meant to grab your attention and elicit a strong reaction. If you feel a strong response, it should make the reader pause.

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

• Calling an ingredient poison: If someone says “x is a poison”, they must also say in what dose (because “the dose makes the poison”). Just because a chemical is present does not mean it is harmful in the amount present.

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Why do some of these protein powders contain heavy metals?

Part of the Clean Project Label study looked at how plant-based protein powders had the highest levels of heavy metals, but there’s an explanation behind it. “All plants contain some amount of various heavy metals due to the mineral content of the soil the plants grow in,” says Jones. She says whole green peas contain fewer heavy metals than pea protein isolate, but they both contain some.

Reports of chocolate flavors containing heavy metals are most likely linked to the fact that cocoa, a key ingredient in chocolate, also contains heavy metals. As a result, these have a higher metal content than non-chocolate powders.

“What is most important in managing metal intake is following a diet that includes a wide variety of foods so that only trace amounts of these are consumed,” advises Jones. The same goes if you consume a plant-based protein powder daily. “Instead of sticking to just one protein source, switch up your diet by adding one with different protein sources, like a blend of pea, brown rice, chia, or a swap between pea and soy protein,” she says.

How to Choose a Safe Protein Powder

If you still want to choose the safest protein powders, there are a few things you need to consider. Jones says, “I recommend looking for protein powders that are regulated as foods rather than supplements because the regulations are stricter. » She explains that these powders contain nutritional information instead of a supplement information panel on their containers.

If you are an athlete, you need to make sure that you do not ingest any banned substances. “Anyone purchasing regulated protein powders as supplements should be more concerned about third-party certifications that test for the presence of substances banned by WADA,” Jones warns, referring to the World Anti-Doping Agency. Jones and Nosek agree that the most reputable 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 to avoid possible adulteration,” says Jones.

Keep in mind that protein powder is a supplement and is not intended to replace all of your protein needs at every meal. It’s important to make sure you’re also getting protein, vitamins and minerals from whole foods. When choosing a protein powder, stick to ones you know you can tolerate. If your stomach tends to be sensitive, avoid sugar-free or low-sugar and low-carb protein powders, as they typically contain sugar alcohols, which can trigger gastrointestinal issues. If you are sensitive to dairy products, avoid powders containing lactose.

If you’re pregnant and like to have protein shakes because that’s what you can digest, Jones recommends sticking to protein powders with the NSF label or other sports certifications to be safe.

“From there, make sure the powder doesn’t contain high amounts of added vitamins and minerals that could push intake over the limit due to taking prenatal supplements,” says Jones. If you have trouble eating certain foods because pregnancy has changed your appetite and taste preferences, Jones recommends varying your protein powder sources and trying to include a variety of foods from other food groups to reduce the chances of consuming too much of a single heavy metal. However, as always, check with your doctor first if you’re unsure whether protein powders are right for you during pregnancy.

If you’re vegan or vegetarian and like to add protein shakes to your diet, Jones advises sticking to soy, pea, or plant-based protein blends. “I often recommend Orgain plant-based protein powders since they are regulated as food and contain a mixture of protein sources,” she suggests.

If you’re looking for a soy or pea-based protein powder, Jones likes NOW Food because it is a family business that takes quality very seriously. “They are an industry leader in good supplement manufacturing practices and perform strict testing on every ingredient that enters their facility and will not hesitate to return the product if it does not meet their standards, even if that means the products are out of stock for a little while,” she explains.

Should you be concerned about heavy metals in protein powder?

Protein powders are intended to complement an already healthy and balanced diet. Although some may contain heavy metals due to where certain ingredients are grown, there is no cause for alarm at this time. “Assuming the average consumer isn’t drinking multiple protein shakes per day, multiple times per day, it’s safe to take a shake to supplement your overall protein intake in the context of a varied, nutrient-dense diet,” says Nosek.

Remember, when you come across a health report that seems alarming, it’s important to first break down the data presented to see if there is any 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.