Protein supplements are more popular than ever, but a new report suggests that popular powders and shakes are contaminated with elevated levels of lead, prompting some experts to recommend limiting how often you consume them.
In a new investigation from Consumer Reports, researchers analyzed a wide range of best-selling protein powders and ready-to-drink protein shakes for heavy metals, including lead.
Of the 23 products tested, food safety researchers found that more than two-thirds contained more lead in one serving than what Consumer Reports considers to be safe to consume in one day, since there are no federal limits for the amount of heavy metals allowed in dietary supplements.
The findings, published on Oct. 14, suggest that some protein powders contain high enough levels of lead that the authors advise avoiding or limiting their consumption.
Since the 2000s, protein powders have become increasingly popular, Sana Mujahid, Ph.D., manager of food safety research and testing at Consumer Reports, tells TODAY.com. They’ve evolved from a tool for bodybuilders to boost muscle growth into a wellness trend for all.
Protein powders are regulated by the U.S. Food and Drug Administration as dietary supplements, not as drugs or food. This means they are not tested or approved by the FDA before they’re sold, leaving safety and labeling up to manufacturers.
While this isn’t the first time heavy metals have been detected in protein powders, the new report raises concerns about the risk of lead exposure from unnecessary supplements.
Lead in Popular Protein Powders
Since lead and other heavy metals occur naturally in the environment, there is an unavoidable, trace amount of lead in many foods. Lead contamination in protein powder can occur because the plants or animals used to make them naturally take in lead or through the manufacturing process, Mujahid says.
Consumer Reports first investigated heavy metal contamination in protein powders 15 years ago, says Mujahid. In its 2010 study of 15 popular protein powders, lead, arsenic, cadmium and/or mercury were detected in all of them.
Given the recent, increased interest around protein and boom in supplements, Consumer Reports wanted to see how today’s products measured up, Mujahid says.
They tested a variety of popular dairy, beef and plant-based protein supplements, including powders and ready-to-drink shakes. The samples were tested for lead, arsenic, cadmium and other elements.
“We found that heavy metal contamination has become even more common and worse than it was 15 years ago,” says Mujahid.
Of the 23 products analyzed, researchers found that 16 contained more lead in a single serving than Consumer Reports’ level of concern, 0.5 micrograms in a day, based on California’s Proposition 65 maximum allowable dose level for lead.
There is no federal limit on the amount of lead allowed in dietary supplements. However, the FDA has calculated an “interim reference level,” or IRL, a benchmark used to determine when contaminants become a potential health concern. The FDA’s IRL for lead is 8.8 micrograms a day for adults and 2.2 for children.
According to Consumer Reports, these findings are meant to provide guidance on which products have higher lead levels than others, “not to identify the point at which lead exposure will have measurable harmful health effects,” the authors said.
The amount of lead detected in the protein powders tested by Consumer Reports was still well below the concentration of lead needed to cause immediate harm, per the report.
Which Protein Powder Brands Contained the Most Lead?
The plant-based powders tested had higher levels of lead — nine times, on average — than the dairy and beef-based powders tested, the researchers found.
Two plant-based powders had levels of lead so high that Consumer Reports experts advise not to consume them at all. That’s because, according to the report, a single serving of these products could put consumers above the FDA’s IRL for lead, given that people are exposed to lead through multiple sources every day (about 5.3 micrograms worth, per a 2019 study).
Naked Nutrition’s Vegan Mass Gainer Powder had 7.7 micrograms of lead per serving, and Huel’s Black Edition protein powder contained 6.3 micrograms of lead.
“These had more than 1,000% of our level of concern per serving (0.5 micrograms per day). That’s why we’ve suggested to avoid those products,” Mujahid says.
Rebecca Williams, Huel’s head of nutrition, tells TODAY.com in a statement: “The level reported by Consumer Reports for Huel Black Edition is well within internationally recognised safety limits and poses no health risk. Huel products fully comply with international food safety regulations and are completely safe to consume.”
Naked Nutrition did not immediately respond to TODAY.com’s request for comment, but told Consumer Reports that its suppliers check their ingredients for heavy metals and that it has requested third-party testing of the Mass Gainer powder in response to the new findings.
Two other powders had lead levels that were 400–600% of Consumer Reports’ threshold: Garden of Life Sport Organic Plant-Based Powder and Momentous 100% Plant Protein Powder (which has since been discontinued). These should be limited to once a week, per Consumer Reports experts.
All Momentous products tested by Consumer Reports are no longer commercially available, a spokesperson tells TODAY.com in a statement. “In 2024, we did a massive overhaul on both our whey and plant proteins to improve sourcing, clean up formulas, improve taste, and overall experience with the product.”
“All Momentous products are tested using consistent protocols and have those results published,” the spokesperson adds.
A spokesperson for Garden of Life tells TODAY.com in a statement: “All Garden of Life products are tested for heavy metals and the levels are below any established food safety thresholds. … Our products are safe to consume and consistently adhere to our own and established government standards.”
Twelve powders contained elevated but relatively lower levels of lead, which Consumer Reports says are safe to consume “occasionally” — anywhere from two and five times per week, depending on the product.
“We calculated the amount of servings that we think would be OK to consume per week, based on the amount of lead we found,” says Mujahid.
Seven of the powders tested had low enough levels of lead to be considered good choices for daily consumption.
A spokesperson for leading supplement trade group, the Council for Responsible Nutrition, Jeff Ventura, tells TODAY.com the Consumer Reports analysis “creates a misleading impression of risk. A finding that a product exceeds CR’s self-imposed threshold is not the same as exceeding a government safety limit, nor is it evidence of any safety risk to consumers.”
He adds that “supplement manufacturers are already required under federal Good Manufacturing Practices to test for contaminants and ensure compliance with federal standards.”
Consumer Reports noted that the FDA does require supplement manufacturers keep products free of “harmful contaminants,” but it “largely leaves it up to companies to decide what counts as harmful and test their own products for compliance.”
Health Risks of Lead Exposure
There’s no safe amount of lead to consume, Kathrin Schilling, an assistant professor of environmental health sciences at Columbia University, who was not involved in the report, tells TODAY.com.
However, the primary danger with lead is from continuous, repeated exposure, even in small amounts. “Considering that protein powders are consumed by people daily or even multiple times a day, it’s very concerning that they’re being exposed to this amount of lead in just (one serving),” says Mujahid.
People are also exposed to lead through water and other foods, so their total exposure in a day is likely even higher.
Small amounts of lead can add up. Any level of lead in blood is unsafe. “Lead can stay in the body for a long time, up to 10 to 30 years, because it’s going to be stored in the bones,” says Schilling.
In adults, chronic lead exposure is linked to high blood pressure, joint pain, nerve disorders, memory and concentration problems, and reproductive issues in both men and women, according to the Environmental Protection Agency.
“The American Heart Association recognizes lead as one of the major cardiovascular risk factors,” says Schilling.
Children are even more vulnerable to the harmful effects of lead, which can damage their brain and nervous system and cause stunted growth, learning delays, or behavioral problems, per the U.S. Centers for Disease Control and Prevention. Lead exposure during pregnancy can harm the mother and unborn fetus.
“The cumulative exposure, you want to keep as low as possible,” says Schilling.
Should You Limit or Avoid Protein Powder?
If you’re consuming any of the products included in the Consumer Reports investigation, there’s no need to panic.
“If you follow the serving recommendations that we are providing (in the report), you can lower your exposure and possible risk of long-term effects,” Mujahid says.
Occasionally consuming protein powder is unlikely to cause harm, but if you’re a daily protein shake drinker, you may want to exercise more caution around the products you buy.
When purchasing protein powder, Consumer Reports recommends checking if the company does their own heavy metal testing and whether they publish the results.
“Choose the products which have been found to have the lowest amount of lead,” says Mujahid. Look for third-party tested products, such as the NSF certification on the label.
When in doubt, animal-based powders such as whey, tend to be lower in lead than plant-based ones, the report authors noted.
While it may be safe for you to consume protein supplements daily as part of a balanced diet, it’s always a good idea to consult your doctor, especially if you have any underlying health issues or you’re pregnant.
Supplements are designed to supplement the diet, so when possible, opt for whole food sources of protein, which offer a wider array of nutrients, says Mujahid. These include lean meat, fish, eggs, yogurt, tofu and nut butter.