Reports of Heavy Metals in Protein Powders: What You Need to Know

  (crossposted on Facebook)

A recent Consumer Reports article raised concerns about heavy metal contamination in protein supplements. It got picked up by the New York Times, and now I’m seeing it all over the internet — a few people have even sent it to me directly.

I read the original report and wanted to share a little context that I think was missing.

1. Yes, heavy metals are in protein powders — especially plant-based ones.

Plants naturally absorb minerals from the soil — the good (like calcium), and the not-so-good (like lead or cadmium). So when you extract and concentrate protein from peas, rice, or hemp, you also concentrate those minerals.

A serving of plant-based protean powder can have up to 10x the metal concentration of the whole plant it came from. That doesn’t mean it’s unsafe, but it’s something to be aware of — especially since many people use these powders daily.

And serving size matters. The worst offenders in the report were high-calorie mass gainers — products meant for elite bodybuilders during bulking phases. One serving can pack 1,500+ calories, which means more of everything — including metals.

2. “No safe level of lead” — technically true, but not the whole story.

There’s no nutritional requirement for lead, so regulators don’t set a “safe” intake level. But that doesn’t mean any trace = dangerous. Tiny amounts are found in many healthy plant foods — even leafy greens and grains.

No one credible is saying “stop eating plants.”

That said, we should be stricter about where plants used for protein powders are grown. If you're going to concentrate a plant’s protein, you’re also concentrating its heavy metals. Standards for plant protein products should reflect that — and until they do, it might be smart to avoid them.

3. So… should you ditch protein powders?

If you can meet your protein needs through whole foods — which most people can — then yes. That’s ideal.

But there are situations where supplements can help:

• People on long-term calorie-restricted diets

• Athletes trying to cut fat without losing muscle

• Older adults who need more protein but eat less overall

In these cases, a protein supplement can be useful — if chosen carefully and used in moderation.

4. Choosing proteins to add to your diet:

High-protein, low-calorie whole foods — like non-fat cottage cheese, plain Greek yogurt, egg whites, or lean meats
Whey or casein protein powder from a reputable brand (if food alone isn’t enough)

Simple products with few additives — unflavored is ideal, but chocolate is a common compromise
Avoid mass gainers — they're extremely high in calories (often 1,000–1,500 per serving) and typically rank highest in contaminants
Avoid protein bars and fortified snacks — these are often junk food with protein powder added, and on calorie-restricted diets the last thing you need is junk food

5. Special case: dieting & older adults

If you’re losing weight, protein is even more important. Without enough, you could lose up to 30% of your weight loss as muscle — which isn’t good for strength, metabolism, or long-term health.

But with enough protein and resistance training, you can keep that number closer to 5–10%.

The problem? You’re eating fewer calories… but need more protein. That’s where a supplement — just one or two servings a day — might really help.

6. What about vegans?

Most vegans can meet their protein needs through whole foods, just like omnivores. But if you're in one of the higher-need groups above, and you're falling short, it gets trickier.

If you need a vegan protein powder, look for one with third-party testing — like NSF Certified for Sport, which screens for contaminants and banned substances.

If you can’t find one you trust, you might want to adjust your training goals or consider slowing your weight loss. A registered dietitian can help you sort that out.

7. Final Takeaways

• Most people don’t need protein supplements. Don’t take protein supplements unless you have specific reason to do so, like weight loss.

• Most people overestimate their protein needs — and underestimate their fiber needs

• If you do supplement, keep to simple non-proprietary supplements like plain whey or casein, limiting servings to 1-2/day. None of that proprietary pixie dust is proven to work anyway, and the more complicated a product is the more sources of risk.

• Avoid “mass gainers” unless you’re a competitive bodybuilder

• Be cautious with plant-based powders unless they’re well tested

• If you’re worried, contact the company and ask to see their testing data

• Inform your primary care physician of any supplements you are taking, including protein, because what is safe and effective for most people isn't necessarily right for you.

I’ve been following this story for some time now; metals in protein supplements are a real concern. But if you follow these guidelines, there is no need for alarm.