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Protein shakes have become a daily staple for many gym-goers — a quick way to refuel muscles, replace meals, or boost energy. But recent investigations suggest these powders might not be as harmless as they seem.
Consumer Reports, the American non-profit that tests consumer products, found that most protein powders and shakes, including plant-based options, contain high levels of heavy metals.
“Protein powders and shakes have become immensely popular and are part of a daily routine for many people who are focused on consuming more protein in their diet,” said Brian Ronholm, director of food policy at Consumer Reports. “Our tests found that toxic heavy metal contamination in protein supplements is widespread and has worsened since we first analysed these products 15 years ago.”
With millions consuming protein powders daily, experts say it’s time to take a closer look at what’s really in your shake.
Toxic metals hiding in your protein powders
Researchers tested 23 popular protein powders and ready-to-drink shakes and found that over two-thirds contained dangerously high levels of lead.
In some cases, a single serving exceeded the safe daily limit for lead, with a few products showing levels more than 10 times higher than recommended.
They also found that chocolate-flavoured powders were bad too, with four times more lead and up to 110 times more cadmium, a known carcinogen, than vanilla-flavoured versions.
“It’s concerning that these results are even worse than the last time we tested,” Tunde Akinleye, chemist and lead researcher on the project said. “We advise against daily use for most protein powders, since many have high levels of heavy metals and none are necessary to hit your protein goals.”
Since 2022, the FDA has set safe daily limits at 2.2 micrograms of lead for children and 8.8 micrograms for women of childbearing age, citing health risks above these levels.
Among the tested products, Naked Nutrition’s Vegan Mass Gainer had the highest lead content at 7.7 micrograms per serving, followed by Huel’s Black Edition powder at 6.3 micrograms. Other products exceeding the 0.5-microgram standard contained less than three micrograms per serving.
Also read: High levels of lead found in turmeric: Is the spice in your food toxic?
What about plant-based protein?
The report also flagged plant-based protein powders as a major concern. Nearly all the plant-based products tested had elevated lead levels, with some showing particularly high contamination.
Compared with dairy-based powders like whey, plant-based options had nine times more lead and twice the amount found in beef-based powders. Even though dairy-based powders generally had lower lead levels, half of these still exceeded recommended limits, according to experts.
Also read: New study shows tampons contain toxic metals. Should we ditch them?
Why is this concerning?
Once lead enters the body, it accumulates in bones and is excreted very slowly, explained Dr Pieter Cohen, associate professor at Harvard Medical School. Long-term exposure can lead to neurological issues and other health problems.
Jenna Forsyth, director of Project Unleaded at Stanford University, said the findings are especially concerning for pregnant women, who are often advised to increase protein intake.
Lead exposure during pregnancy can reduce fetal growth, trigger preterm birth, and raise risks of high blood pressure, cardiovascular problems, and kidney damage. Children are also vulnerable, facing risks like developmental delays, learning difficulties, and seizures.
Dr Forsyth told The New York Times that pregnant women or those trying to conceive should avoid products with the highest lead levels, while people in lower-risk groups should not consume these supplements daily and should seek safer alternatives.
Dr Jonathan Luby added that consumers should carefully weigh the risks of using protein supplements at all, given their light regulation and the fact that protein can be obtained through other sources. “We should be asking ourselves, is this exposure to protein powder creating more risks than benefits?” he said.
So, should you consume protein supplements?
Despite the concerning findings about heavy metals in protein powders, Consumer Reports reassured that “There’s no reason to panic if you’ve been using any of the products we tested, or if you take protein supplements generally.”
Still, Tunde Akinleye, the chemist behind the study, warned that for many regular users, “there’s more to lose than you’re gaining,” recommending that intake be limited to no more than once a week.
Supplements in the US are not as strictly regulated as food or drugs, meaning quality can vary widely. Dr Cohen advised choosing products that are certified by third-party testing programs such as USP or NSF to reduce the risk of contamination.
_with input from agencies
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