If you’ve scrolled social media lately, you’ve probably seen the headlines about lead in protein powder—and maybe even panicked a little while sipping your post-workout shake. The story comes from a new Consumer Reports analysis showing that several popular protein powders contain trace amounts of lead and other heavy metals.

Yikes, right? But before you toss your shaker bottle in the trash, let’s unpack what’s really going on here.

Is There Lead in Protein Powder?

Yes—but that’s not as shocking as it sounds. Lead and other heavy metals occur naturally in soil and water, which means that many plant-based ingredient (like peas, rice, or oats) have trace amounts. Even animal-based products aren’t completely free from it, since those animals eat plants that grow in that same soil.

The key thing to know is that “zero” exposure isn’t possible. What matters is how much.

The FDA hasn’t set an official limit for the amount of lead allowed in dietary supplements. However, Consumer Reports based its cutoff on California’s Proposition 65, which requires warning labels on products that could expose consumers to more than 0.5 micrograms of lead per day.

For context, the FDA’s Interim Reference Level (IRL) for total daily lead intake—from all food, supplements, and medications together—is 12.5 micrograms per day for most adults, 8.8 micrograms for people who could become pregnant, and 2.2 micrograms for children. And just FYI, these numbers are guidelines intended for food producers–not hard rules.

So yes, there’s lead in protein powder, but it’s only one small piece of your overall exposure.

Why Does It Matter If There’s Lead in Protein Powder?

Lead exposure can be harmful, especially in high amounts or over time, which is why it’s monitored so closely.

In adults, it’s been linked to things like high blood pressure, heart disease, kidney issues, reproductive problems, and trouble with memory or focus. It can also cause nerve pain, joint pain, and digestive symptoms (think stomach aches or constipation).

For kids, the stakes are even higher. Lead can cause lasting damage to the brain and nervous system, leading to learning and behavior problems, lower IQ, and developmental delays. It can also contribute to anemia, hearing loss, and slow growth. This is why the IRL is significantly lower for kids, and also for women who may become pregnant.

Overall, it’s not something to panic about—but it is something to be aware of, especially since exposures can add up over time.

But again, context matters. You’re not chugging lead paint. You’re mixing up a protein shake that likely contains microscopic levels well below what the FDA considers concerning.

That said, there’s no reason to ignore it. I like to think of it as one more reason to go back to the basics: whole, minimally processed foods first, supplements second. Whole foods also contain small amounts of naturally occurring heavy metals, but they’re packed with nutrients that help your body thrive. A protein shake can fill a gap—just not replace an entire food group.

Should I Stop Using Protein Powder?

Not necessarily. The presence of lead in protein powder doesn’t automatically make it unsafe. But it is a good reminder to be intentional about your choices.

Here’s my go-to advice, which hasn’t changed much over the years:

• Check your total protein intake. I recommend around 0.7 grams per pound of body weight to support strength, recovery, and muscle maintenance. If you’re already meeting that through food, you may not need a supplement at all.
• Prioritize whole foods. Eggs, meat, fish, dairy, beans, and tofu give you more nutritional bang for your buck—and yes, maybe a trace of lead, too—but with vitamins, minerals, and fiber to boot.
• Cap your protein supplements at once a day–and less is even better. That includes shakes, bars, and even the “protein pancake” mixes that sound healthy but can sneak in multiple servings’ worth of powder.
• Choose third-party tested products. Look for NSF Certified for Sport or Informed Choice on the label. These seals mean an independent lab confirmed what’s actually in the tub (and what’s not).

In short, you don’t need to panic—but you should be picky.

The Bottom Line

Yes, there’s lead in protein powder. There’s also lead in spinach, sweet potatoes, and the dirt on your shoes. The goal isn’t to eliminate it completely (you can’t), but to keep your overall exposure low while still meeting your body’s protein needs.

If you’re unsure how much protein you actually need—or how to hit that target with mostly real food—that’s where a coach or dietitian can help.

Want help fine-tuning your nutrition without losing your mind over headlines? Click here to learn more about working with our dietitian.

Updated October 2025

Kim Yawitz, RD, is a registered dietitian and the owner of Two Six Fitness.