Monthly Mythbust: what women should know about protein powders and lead
Women make up 51% of protein supplement consumers. Should you be concerned?
Nov 10, 2025
I’ve been taking supplemental protein almost every day for years—smoothies, shakes, bars, you name it. I’m a tiny human and have a hard time getting enough protein without feeling stuffed all day due the sheer volume of food I would need to eat to meet my daily needs. Which is why I was concerned when I saw the latest Consumer Reports findings on lead in protein powders.
Let me be clear: I’m not sounding the alarm bells for every product on the shelf. But some powders are getting uncomfortably close to the FDA’s daily lead limit, especially for pregnant women, and even the “safe” products aren’t completely off the radar if you rely on them every day.
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Women are a major segment of the protein powder market.
As a woman who takes protein regularly, and someone who cares about health, fitness, and longevity, I found this concerning from a commercial perspective. Women now make up 51% of consumers seeking to increase their protein intake globally, according to recent consumer data. For those of us who use it daily, this could quietly add to cumulative exposure.
Even though we all encounter lead every day due to food and environmental exposures, it is still no joke. For women who are pregnant or trying to conceive, the stakes are even higher. It’s a nuanced issue, but one that deserves a closer look.
Last week, Consumer Reports released a report where they tested 23 popular protein powders and shakes and found measurable levels of lead in most of them. A few products (one weight gainer that is a bit of an outlier, but also an increasingly popular meal replacement shake that I actually sampled a few weeks ago during my talk at the Food & Nutrition Conference & Expo) came shockingly close to the 8.8 micrograms per day upper limit recommended by the FDA for pregnant women. This limit has been established specifically to protect the most vulnerable (i.e. pregnant women or those trying to become pregnant) but it also provides a useful reference point for safe daily exposure in adults.
The majority of other products fell closer to California’s Proposition 65 limit, which is 0.5 micrograms per day. This is a VERY important distinction. That’s dramatically lower than the FDA guidance. Prop 65 is intentionally conservative, designed to require a warning even for exposures that are far below levels likely to cause harm for most people. Using Prop 65 as a benchmark in testing creates a health-protective lens, but it’s not a federal safety standard.
Many of us use protein supplements daily—for fitness, recovery, or lifestyle reasons. For most women, occasional use of protein powders is likely safe, especially if the product is well-tested and consumed in moderation. But daily use of certain powders could increase cumulative lead exposure over time.
Women who are pregnant or trying to conceive are the most vulnerable to lead exposure, and even modest amounts above recommended limits could have meaningful implications. But for women using protein for general health and fitness, the message is more about awareness than panic: choose products carefully, vary protein sources, and don’t assume “on-shelf” means “risk-free.”
Why are we seeing lead in protein powders in the first place?
So, what is causing the presence of lead in protein powders? The short answer is that it often comes from the raw ingredients themselves, particularly plant-based sources. Plants absorb minerals and metals from the soil they grow in, and unfortunately, that includes heavy metals like lead. This is especially relevant for plant-based proteins such as pea, rice, hemp, and soy, which are increasingly popular among women looking for vegan, dairy-free, or hypoallergenic options. It’s likely why the chocolate flavors were also higher (rather than vanilla, which uses an extract).
Animal-based proteins, like whey or casein, generally have lower levels of heavy metals because the process of producing these proteins tends to remove much of the contaminants present in the source milk. Plant proteins, on the other hand, are more likely to carry over the minerals from the soil. That means the quality and source of the soil, as well as agricultural practices, play a major role in how much lead ends up in the final powder.
It’s also important to note that this isn’t a problem unique to protein powders, it’s part of a broader issue with dietary supplements and plant-derived foods. Leafy greens, grains, and other plant foods can contain small amounts of heavy metals, but the concentration can become significant in highly processed powders (greens powders, anyone?!?!) where multiple servings of plant material are condensed into a single scoop. For women who consume protein daily, especially those using plant-based powders, this could increase cumulative exposure over time.
The takeaway? Plant-based doesn’t automatically mean unsafe when it comes to heavy metals. It’s not a reason to avoid plant proteins altogether—they’re nutritious and have many benefits—but it does mean that choosing brands that test for heavy metals. Women who are pregnant, trying to conceive, or using protein daily should be particularly mindful.
Practical Recommendations
Check labels and transparency. Look for protein powders that are third-party tested for heavy metals.
Moderate daily use. If you rely on a powder every day, especially in large servings, cumulative exposure matters.
Diversify protein sources. Eggs, dairy, beans, and lean meats provide protein without heavy-metal concerns.
Consider personal risk. Women who are pregnant, planning pregnancy, or otherwise vulnerable should be particularly cautious.
Advocate for clearer safety standards. Dietary supplements aren’t held to the same testing requirements as medications. Independent verification is key.
Bottom Line
Consumer Reports’ investigation is a helpful reminder that supplements aren’t automatically safe simply because they’re marketed as healthy. Protein powders are a valuable tool for many women. But knowing what’s in them is critical. Most products won’t come close to the FDA’s daily 8.8 µg limit, and the Prop 65 limit is intentionally strict. Yet, for women who rely on protein daily, or fall into more vulnerable groups, awareness, moderation, and careful selection are essential.
Protein should fuel health, energy, and recovery, not quietly increase your exposure to heavy metals. With a little attention, you can continue to use protein powders safely, without compromising the very health they’re meant to support.