You've probably heard about the heavy metals that were detected in protein powder as reported by non-profit organization Clean Project Label. It tested 160 protein powders on the market and found that 47% exceeded California Proposition 65 safety thresholds for toxic metals. Its findings showed that plant-based protein powders had three times more lead than whey-based powders, and the chocolate flavors had four times more lead than vanilla. Organic versions also appeared to have three times more lead and twice the amount of cadmium (another metal) than their non-organic counterparts.
As alarming as it may be to hear reports such as this one, it’s also important to take a moment to understand a few things regarding these types of studies, who conducts them and what the data means in the grand scheme of things.
We spoke to dietitians to understand these findings better and how to choose a safe protein powder.
The study on heavy metals in protein powders
Knowing which studies to trust can be tricky. According to sports dietitian Kelly Jones, this study was an independent report not published in a peer-reviewed journal and did not go through the institutional review board approval process. “Since Clean Label Project did not disclose any of the protein powders tested but recommends only brands that pay for their independent certification, I do not recommend my clients, audience or consumers as a whole worry about this study,” she explains.
Clara Nosek, a registered dietitian, points out that the Clean Label Project did not disclose its methodology nor a hazard quotient, which tells you how much of the contaminant was used to assess the potential health risks associated with its exposure. “The lack of methodology means their findings cannot be reproduced, which does send up red flags from a scientific methods perspective,” Nosek warns.
You’ve probably heard the term “the dose makes the poison,” which means that in order to deem an ingredient harmful, there needs to be a specific dosage mentioned as well. Keep in mind that too much of anything, even water, can be bad for you. It’s important to understand that detection of an ingredient does not equal immediate health risk.
“Just because a chemical is present, doesn’t mean it’s harmful in the amount present,” explains Nosek, adding that the study does not “explicitly state whether or not the concentration of heavy metals found in the powders posed any direct health risks -- which means it’s clearly an emotional manipulation.”
A solid study should be transparent in its methodology so others understand the scientific method and data the author used to reach their conclusions. Additionally, a study should be peer-reviewed, meaning experts in the field have evaluated its findings, research methods, citations and contribution to existing knowledge on the topic. This is a rigorous process since they must critically review each piece of information before validating it. The author also remains anonymous to minimize any potential bias during the evaluation. If it passes the peer review process, it’s then published in a scholarly journal.
If you want to know if a study should or shouldn’t be trusted, Nosek advises looking out for these red flags:
- Click-bait articles: These are meant to grab your attention and elicit a strong reaction. If you feel a strong response, that should signal the reader to pause.
- Fear-based marketing: Clean wellness thrives on fear-based marketing, so it can sell you an individualized solution that does not address the social or systemic issue that caused the “problem.” So ask yourself, “Is this trying to sell me something, or is this just FYI?”
- Calling an ingredient poison: If someone says “x is poison,” they need to also say at what dosage (because “the dose makes the poison”). Just because a chemical is present doesn’t mean it’s harmful in the amount present.
Why do some of these protein powders have heavy metals anyway?
Part of the study looked at how plant-based protein powders had the highest heavy metal levels, but there's an explanation behind that. “All plants contain some amount of various heavy metals due to the mineral content of the soil that plants grow in,” explains Jones. She says that whole green peas have less heavy metals than pea protein isolate, but they both have them.
The reports on the chocolate flavors containing heavy metals are most likely related to the fact that cocoa, a key ingredient in chocolate, also contains heavy metals. As a result, these have a higher metal content than the non-chocolate powders.
“What is most important in managing intakes of metals is eating a diet with a wide variety of foods so that only trace amounts of these are consumed,” advises Jones. The same applies if you're consuming a plant-based protein powder daily. “Instead of sticking to one protein source, change up your diet by adding one with different protein sources like a blend of pea, brown rice, chia or swap between pea and soy protein,” she says.
How to choose a safe protein powder
If you’re still concerned about picking the safest protein powders, then there are a few things to consider. Jones says, “I recommend looking for protein powders that are regulated as foods rather than supplements since regulations are more strict.” She explains that these powders have nutrition facts instead of a supplement facts panel on their containers.
If you're an athlete, you’ll want to ensure you aren’t ingesting banned substances. “Anyone purchasing protein powders regulated as supplements should be more concerned with third-party certifications that test for WADA-banned substances,” 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 anyway to avoid any possible adulteration,” says Jones.
Keep in mind that protein powder is a supplement and isn’t meant to replace all your protein needs for every meal. It’s important to make sure that you're getting protein, vitamins and minerals from whole foods as well. When choosing a protein powder, stick to ones that you know you can tolerate. If your stomach tends to be sensitive, avoid protein powders that are sugar-free or low in sugar and carbs since these typically have sugar alcohols, which can trigger gastrointestinal issues. If you're sensitive to dairy, avoid powders with lactose in them.
If you're pregnant and like having protein shakes because it’s what you can stomach, Jones recommends sticking to protein powders with the NSF label or other sports certifications for extra safety.
“From there, be sure the powder doesn't contain high amounts of any added vitamins and minerals that may push intake over the limit due to intake of prenatal supplements,” Jones says. If you find it difficult to eat certain foods because pregnancy has altered your appetite and taste preferences, Jones recommends varying the sources of protein powder and aiming to include a variety of foods from other food groups to reduce the chances of excess intake of any single heavy metal. However, as always, consult your doctor first if you're unsure if protein powders are right for you during pregnancy.
If you're vegan or vegetarian and enjoy adding protein shakes to your diet, Jones advises sticking to soy, pea or plant protein blends. ”I often recommend Orgain plant protein powders since they're regulated as foods and contain a blend of protein sources,” she suggests.
If you’re looking for a soy- or pea-based protein powder, Jones likes NOW Foods because it’s a family-owned company that takes quality very seriously. “They’re an industry leader in good manufacturing practices for supplements and have strict testing on every ingredient that enters their facility and won't hesitate to send the product back if it doesn't meet their standards, even if that means having products out of stock for a little while,” she explains.
Should you be concerned about heavy metals in protein powder?
Protein powders are meant to supplement an already healthy and balanced diet. While some may contain heavy metals due to where certain ingredients are grown, there's no need to be alarmed for now. “Assuming the average consumer is not drinking multiple protein shakes a day, multiple times a day -- having a shake to supplement your overall protein intake in the context of a nutrient-dense, varied diet is safe,” says Nosek.
Remember that when you come across a health report that seems alarming, it’s important to break down the data that is presented first to see if there is reason to be concerned. 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 guarantee a safe batch.