For many people, protein powder is a staple in their kitchen pantry because of its accessibility and versatility. However, not all protein supplements are created equal, as Consumer Reports’ (CR) latest investigation revealed this week, finding that many protein powders and shakes contain alarmingly high levels of lead.

The report found that over two-thirds of the 23 protein powders and shakes reviewed by the nonprofit contained a single serving with more lead than what Consumer Reports’ food safety experts deemed safe to consume in a day — in some cases, more than 10 times the limit.

This may sound alarming, especially if you religiously crush a protein shake daily, but there’s no need to panic. “Many of these powders are fine to have occasionally, and even those with the highest lead levels are far below the concentration needed to cause harm,” the report said. Instead, the point is to raise awareness about exactly what you’re consuming so you can take the right steps to lower your heavy metal exposure in the long term.

Here’s a closer look at the report’s results, along with tips on how to mitigate your risk of heavy metal exposure.

What did Consumer Reports’ investigation on protein powders find?

Protein supplements such as powders and ready-to-drink shakes are marketed as quick and easy ways to meet your nutritional goals, but that doesn’t mean they are free from environmental pollution, health concerns, or contamination.

According to the report, more than two-thirds of the tested protein products contained a single serving with more lead than CR food safety experts deem safe for daily consumption — and some exceeded this limit by more than 10 times. There were some exceptions, but products made with plant-based proteins generally tested higher for lead than those derived from animal sources (FYI: all plant-based products relied on pea protein as the main ingredient). Dairy-based proteins had the lowest lead levels, but half of the dairy products still had contamination levels high enough for experts to advise against daily use.

The reason for this is likely because plants, including peas, are known to absorb whatever nutrients or contaminants are naturally present in the soil, water, and air around them. The exact culprit depends on where the plant is grown and ultimately processed, but heavy metal contamination can originate from natural sources like the earth’s crust or from human activity such as industrial pollution, wastewater irrigation, road dust, or pesticides used in farming. Animal products, on the other hand, typically contain heavy metals that enter through contaminated feed, soil, water, and air in the animal’s environment.

Protein powder and lead contamination test results

Consumer Reports tested 23 different dairy, beef, and plant-based protein supplements, including powders and ready-to-drink shakes, for heavy metals such as arsenic, cadmium, and lead. Multiple samples of each product were purchased from various retailers over a three-month period.

Lead was the primary heavy metal that emerged in the results, with about 70 percent of tested products exceeding 120 percent of Consumer Report’s levels of concern, which is 0.5 micrograms of lead per day. Three products also surpassed the concern levels for cadmium and inorganic arsenic, a toxic heavy metal classified as a known carcinogen.

These results are especially concerning because ongoing lead exposure can negatively affect neurological development in infants and children. Some data indicate that long-term exposure is also associated with high blood pressure, nerve damage, kidney issues, and reproductive concerns in adults. At high levels, arsenic and cadmium are also linked to an increased risk of cancer across all age groups.

Here are the products Consumer Reports recommends limiting and/or avoiding entirely, based on the nonprofit’s findings.

Products to avoid

• Naked Nutrition’s Vegan Mass Gainer
• HELL’S BLACK EDITION

Products to limit to once a week

• Garden of Life’s Sport Organic Plant-Based Protein
• Momentous’ 100% Plant Protein

Okay to eat occasionally

• MuscleMeds’ Carnivor Mass
• Jocko Fuel’s Mölk Protein Shake
• Optimum Nutrition’s Serious Mass
• Vega’s Premium Sport Plant-Based Protein
• Quest’s Protein Shake
• Orgain’s Organic Plant-Based Protein Powder
• Optimum Nutrition’s Gold Standard Protein Shake
• Equip Foods’ Prime Protein
• PlantFusion’s Complete Protein
• Ensure’s Plant-Based Protein Nutrition Shake
• Muscle Milk’s Pro Advanced Nutrition Protein Shake
• KOS Organic Superfood Plant Protein

Better choices for daily consumption

• Owyn’s Pro Elite High Protein Shake
• Transparent Labs’ Mass Gainer
• Optimum Nutrition’s Gold Standard 100% Whey
• BSN’s Synthia-6 Protein Powder
• Momentous’ Whey Protein Isolate
• Dymatize’s Super Mass Gainer
• Muscle Tech’s 100% Mass Gainer

How to mitigate risk from heavy metals in food

No amount of lead is considered safe, but there’s no need to panic if you’ve been supplementing with any of the above brands. This is because many of these products are safe to consume occasionally, and even those with the highest lead levels are well below the concentration required to cause immediate harm.

You want your lead exposure to be as low as possible, so based on the findings, it’s worth reconsidering using the two products Consumer Reports listed to avoid (Naked Nutrition’s Vegan Mass Gainer and Huel’s Black Edition). Another pro tip? Avoid any product with a Prop 65 warning on the label, which serves as a disclosure that products contain chemicals identified by California as potentially causing cancer, birth defects, or reproductive harm at certain exposure levels.

If you’re set on using a protein supplement, it’s best to choose one of the “better choice” products to reduce your potential lead exposure. If none of those appeal to you, Consumer Reports suggests limiting your weekly intake of protein supplements.

To meet your protein needs, consider incorporating fresh, whole foods that naturally contain protein, such as chicken, fish, tofu, lentils, eggs, Greek yogurt, lean beef, and beans. After all, most adults actually don’t need a protein supplement to reach the U.S. Department of Agriculture’s general recommendation of 0.36 grams of protein per pound of body weight.

Last but not least, keep in mind that heavy metal toxicity is primarily about mitigating long-term risk, as the greatest danger comes from repeated exposure, especially at high doses. So, if you occasionally drink a protein shake, you’re likely fine. That said, if you have concerns about your dietary choices, protein intake, or heavy metal exposure, consulting a medical professional is always a smart move.