Is There Lead in Your Protein Powder?

What Female Athletes Need to Know

As a sports dietitian working with hundreds of female athletes over the years, I’ve come to appreciate how vital protein is for recovery, performance, and muscle growth. But recently, a concerning topic has caught my attention — and likely yours too — after Consumer Reports released findings showing that many popular protein powders contain detectable levels of lead and other heavy metals.

I covered this in detail on Episode #242 of the Female Athlete Nutrition Podcast, “Is Lead in Your Protein Powder?”, because this is something every active woman deserves to understand. You work hard to fuel your body well — you shouldn’t have to worry about toxins in your supplements.

What the Research Found

Consumer Reports tested 23 protein powders and ready-to-drink shakes — both plant-based and dairy-based — and found that over two-thirds contained measurable amounts of lead, with some exceeding what’s considered a safe daily exposure. Using California’s Proposition 65 threshold of 0.5μg (micrograms) of lead per day, several products surpassed this amount in just one serving. However it is important to note that this is a much lower threshold than other organizations suggest is reasonable.

Although there is no safe amount of lead, the reality is that is a naturally occurring mineral that we are eventually exposed to throughout life. The FDA has established

Interim Reference Levels (IRLs) for lead intake to protect vulnerable populations. For children, the IRL is 2.2μg/day, and for females of childbearing age, it is 8.8μg/day. This amount is to limit the risk of lead toxicity. So although less is always better in this case, the reality is that the Consumer Reports threshold was low compared to other thresholds.

Plant-based protein powders, especially those made from pea, soy, or rice protein, tended to have the highest levels of contamination — in fact, nine times higher on average than whey-based powders. Why? Plants naturally absorb minerals and heavy metals from the soil, water, and environment they grow in. If the soil or water is contaminated, that can transfer directly into the protein source.

How Does Lead Get Into Protein Powder?

Trace amounts of heavy metals such as lead, cadmium, or arsenic can appear in any supplement depending on where ingredients are sourced and how they’re processed.

It’s a combination of factors:

• Soil contamination from industrial pollution or pesticides.

• Water used in processing that carries trace metals.

• Manufacturing practices that don’t test or filter for contaminants.

The biggest issue here is lack of regulation. Dietary supplements aren’t required to undergo pre-market testing for heavy metals the same way foods or medications are. That means companies are largely responsible for policing themselves — and as these results show, not all are doing enough.

What This Means for Female Athletes

As women who train hard, we often rely on protein supplements to meet higher protein needs — especially after workouts or when we’re on the go. But if you’re using protein powders daily, small exposures can add up over time.

Chronic lead exposure, even at low levels, can negatively affect bone health, kidney function, blood pressure, and reproductive health. For women of reproductive age or those planning for pregnancy, this risk becomes even more important to consider.

This doesn’t mean you should panic or toss every protein tub in your pantry. But it does mean being informed and intentional about your choices.

How to Choose a Safer Protein Powder

Here’s what I recommend as a dietitian:

1. Look for third-party testing. Choose powders certified by NSF Certified for Sport, Informed Choice, or USP Verified. These seals indicate products are tested for contaminants and label accuracy.

2. Ask for transparency. Some brands now publish their heavy metal test results online. If a company doesn’t provide that information, that’s a red flag.

3. Prioritize variety. Rotate protein sources instead of relying on the same powder daily. Alternate between food-based and supplemental protein to reduce cumulative exposure.

4. Go food-first whenever possible. Remember — powders are supplements, not replacements. Whole foods like eggs, Greek yogurt, lean meats, tofu, tempeh, edamame, and lentils can easily meet most athletes’ protein needs with less risk.

5. Pay attention to serving size. Using multiple scoops to hit protein goals can multiply your exposure. Stick to one serving at a time, and fill in the rest through food.

The Bottom Line

Protein is essential for performance, strength, and recovery — but quality matters just as much as quantity. The findings from Consumer Reports and other independent analyses are a reminder to stay mindful about what you’re putting into your body. But it doesn't mean every protein powder causes lead toxicity.

As I discussed in Episode #242 of The Female Athlete Nutrition Podcast, this isn’t about fear — it’s about empowerment. You can still use protein powders safely by choosing reputable brands, rotating your sources, and keeping food at the foundation of your diet.

Your health and performance depend on more than just hitting your macros — they depend on what’s inside those macros. Stay educated, ask questions, and fuel your body with confidence and care.