Protein is an essential macronutrient that is vital to human survival. It is required for physical sustainability and development, specifically pertaining to the bones and muscles of the body. Protein powders have become an increasingly popular means of consuming protein. It is important to take caution when considering protein powder use and the specific types, brands, and flavors of protein powder.
Protein powders are much like their name suggests, powdered versions of protein that originate from plant or animal products, such as eggs or milk (casein or whey). Plant sources include peas, soybeans, rice, potatoes, or hemp. Protein powder is growing in popularity as a dietary supplement for weight loss, muscle gain, meal replacement, and endurance. In 2023 alone, protein powder generated $9 billion in the U.S.
Protein Powder Side Effects and Safety Concerns
While there are benefits for consumers, research has shown that there can be harmful ingredients that make their way into protein powder products. Some protein powders can contain heavy metals and bisphenols, both of which are harmful contaminants. Heavy metals are naturally occurring elements that can be found within the earths crust, such as arsenic, mercury, lead, and cadmium. Bisphenols include bisphenol A (BPA) and bisphenol S (BPS). Currently, there are no comprehensive federal regulations pertaining specifically to heavy metals in food and supplements.
Heavy metals, when ingested in dangerous amounts for a prolonged period of time, have been linked to neurotoxicity, nephrotoxicity, carcinogenesis, and reproductive issues. For example, high mercury intake can cause neurological and renal disorders, high levels of cadmium lead to osteomalacia, and high levels or concentrations of arsenic can lead to neurodegenerative diseases. Bisphenols can impact the endocrine system and cause metabolic issues such as type II diabetes.
It is important to acknowledge that metals such as arsenic and cadmium are found in a variety of food products, including animal products and plants, and can at times be unavoidable. But high concentrations can be concerning, which is the focus of concern for many in regard to particular protein powders. Studies have shown that some protein powders contain high contaminant levels that are above safe levels.
Where do these contaminants come from, and how do they get in our food? The major culprits of heavy metals and bisphenols in protein powders come from growing ingredients in contaminated soil, manufacturing processes, and product packaging. These metals are found in the earths crust and can enter the environment through soil erosion, volcanic eruptions, and weather, in which they can then make their way into the water, soil, and air. When soil and rock are disrupted through mining and agriculture, metals can be unintentionally introduced into water, plant, and animal sources that are then used for food and the production of supplements, including protein powders.
Steps to reduce BPA content in packaging have shown significant improvement, with BPA in packaging almost nonexistent, leaving the major culprit to be contaminated soil. Heavy metals can also be introduced into supplements and food products through manufacturing processes and the use of deteriorating equipment.
The Clean Label Project is an organization aimed at product label transparency and understanding what is in the foods and supplements we consume. In their Protein Study 2.0, they tested and analyzed 258 different chemicals and heavy metals in over 160 products, from 70 brands, which represented 83% of the market share. What did their study find? Alarmingly, their study found that 47% of protein powder products exceeded at least one state or federal regulatory guidance for safety. A separate study showed that 40% of 133 protein powder products had elevated levels of heavy metals.
Of the different types of protein powders, plant-based powders were the most contaminated, likely from contaminated soil, and whey-based protein powders were the least contaminated. Plant-based powders were found to have five times as much cadmium as whey-based powders. Certified organic products were found to have three times as much lead as non-organic products because of the plant-based protein powders. Results showed that chocolate powders tend to have more contaminants compared to other flavors. For example, chocolate-flavored protein powders were found to have 110 times more cadmium than vanilla-flavored powders. Findings from the study showed that whey or collagen-based protein powders that were not chocolate contained the least amount of lead and were found to be the least contaminated of the different products.
Protein Powder Testing
Supplements do not have the same control and regulations as other foods and medications. Manufacturers can produce their own labels, including what they do or do not want advertised. In order to better control supplement labeling and ingredient transparency, third-party testing can be utilized. Third-party testing companies do not have a financial stake in the product or company they are testing, thus reducing bias or financial gain from the success or failure of a supplement or product. Third-party testing can help to identify harmful contaminants, chemicals, or heavy metals that could impact consumer safety, as well as include facility inspections to ensure proper and safe manufacturing.
Some of the most prevalent or well-known third-party testing organizations are:
- Informed Sport and Informed Choice (LGC Science Group)
- NSF International
- United States Pharmacopeia (USP)
- ConsumerLab.com (does not provide certification)
Protein powders or other supplements that have been third-party tested will have a certification logo to verify that they have been certified to meet specific standards. These logos can be on the products themselves and can also be displayed on product websites. Certifications can provide specific information such as testing date ranges, test facility names, certification numbers, and even specific batch testing details. Being a certified product can demonstrate compliance with standards and regulations, increase product and company credibility, show commitment to safety and quality, and verify that a product meets specific safety standards.
It is important for consumers to recognize that the terms laboratory tested or quality assured can be a reference to an individual manufacturers internal testing, not necessarily third-party testing. Third-party testing helps to increase the safety of products like protein powders.
Nursing Implications
Nurses should have an understanding of what protein is, how the body uses it, and recognize both the benefits and potential risks associated with protein powders. The recommended protein intake varies between men and women, with the recommended dietary protein intake being 46 grams per day for women and 56 grams for men. This is beneficial to take into consideration when assessing the need for protein supplementation.
Under the supervision of a medical professional, protein can be used in those with certain medical conditions or circumstances, such as those with impaired appetite or eating difficulties due to cancer treatment or older age, skin incisions or wounds that have impaired healing, or a medical condition that requires calories for healing, such as burns. Some protein powders can have added sugars or contain high amounts of calories, which can have a direct impact on weight gain or blood sugar irregularities. Patients should always be encouraged to discuss supplementation with a healthcare provider to avoid excessive intake or selecting unsafe or untested products.
Patient Considerations
Nurses have an important job in educating patients about health and nutrition. It is important to share evidence-based findings with patients and help them understand what protein is and why the body needs it, when and how much should be consumed, and how to make safe decisions pertaining to foods and supplements. Knowledge and awareness are key. Nurses should be encouraging patients to be involved in their own health and well-being through research and knowledge-based decisions.
When researching the need for protein supplementation and the types of protein powders available, consumers should consider the following:
- Understand when protein intake should be supplemented, and recommendations for daily protein intake.
- Consider protein from whole foods before supplementation. Protein is naturally found in lean meat, poultry, eggs, fish, legumes (beans and lentils), nuts, seeds, and low-fat dairy products such as yogurt, cheese, and milk.
- Do the research. Read and study the brands, types, and flavors of protein powders from trusted, reliable, and unbiased sources with evidence-based findings.
- Read ingredient labels and warnings. It is important to be aware of product labels, but also to consider that protein powders are not currently regulated by the Food and Drug Administration (FDA), which allows the manufacturer to determine what is included or not included on product labels. This leaves room for misinformation or misinterpretation.
- Look for certification stamps. Selecting protein powders that have been third-party tested can decrease the chances of consuming a product with heavy metals or other health hazards.
- Always use caution when utilizing supplements or protein powders. Some individuals require supplements, including protein supplements, for health. Routine supplementation should be taken seriously and cautiously, and always make sure you are aware of what is in the powders you are consuming.
- Consult with a healthcare provider. It is always best practice to address questions and concerns with a professional and to seek out medical advice, including supplementation recommendations, from a trusted source.
Conclusion
Is protein consumption bad? No, it is a necessary part of the human diet. Do some protein powders contain safer ingredients than others? The research says yes. Should we be aware of what we are consuming, regardless of whether it is protein powder, a routine meal, or a supplement? Most definitely.
It is important for consumers to be aware of the potential presence of heavy metals and bisphenols in protein powders to make informed decisions when considering the types and flavors of protein powders that are available.
Is there a need for further research? Of course. With the continuing development of food products and supplements, the need for research is always growing, and studies are showing more insight into what we as humans consume. These findings are to be used as a tool to support evidence-based, transparent decision-making when deciding what, when, and how much of certain foods and supplements to consume. Informed decisions lead to healthier living and knowledge-based decisions.
About Author:
Rachel Pugmire is a registered nurse and freelance writer. She received her Bachelor of Science in Nursing in 2018, with a minor in gerontology. Her areas of expertise include emergency medicine, pediatrics, and pharmaceutical clinical trials. Medical writing has given her a platform to do what she is passionate about, which is educating patients, their families, and other healthcare professionals.
Rachel is an independent contributor to CEUfast's Nursing Blog Program. Please note that the views, thoughts, and opinions expressed in this blog post are solely of the independent contributor and do not necessarily represent those of CEUfast. This blog post is not medical advice. Always consult with your personal healthcare provider for any health-related questions or concerns.
If you want to learn more about CEUfast's Nursing Blog Program or would like to submit a blog post for consideration, please visit https://ceufast.com/blog/submissions.
