If you scroll through social media long enough, you’ll likely find an influencer scooping protein powder for an aesthetically pleasing green or purple smoothie. These protein supplements can be mixed with liquids, such as water, milk, or alternative milks, to help meet daily protein needs.
Protein is a pillar of a nutritious diet, helping to build and maintain muscle mass. However, the waters of what qualifies as “quality” protein have muddied with the rising popularity of powders.
A new Clean Label Project report indicates that some protein powders, notably ones that are plant-based, chocolate, and organic, could have high lead and cadmium levels.
Why should parents pay attention? An October 2024 MOTT survey found that 41% of parents reported that their teen had used a protein supplement in the last year.
“These metals can be harmful to your health, especially for teens who are still growing,” Daniel Ganjian, MD, FAAP, a board-certified pediatrician at Providence Saint John’s Health Center in Santa Monica, California.
Experts dive into the new report of harmful metal levels in protein powders and what parents can do.
What To Know About Lead and Cadmium Levels in Protein Powders
The report finds almost half (47%) of the tested products were higher in lead and cadmium levels than the limits set in California’s Proposition 65. Passed in 1986, this act guards drinking water and alerts state residents about chemicals that might contribute to health issues, including reproductive harm and congenital abnormalities.
Cadmium is considered a carcinogen, while there is no lead level that is deemed safe for humans.
Organic can connote healthier. But organic protein powders had three times more lead and double the cadmium of non-organic profits, the new Clean Label Product shows. Plant-based powders—made with ingredients like soy and peas—also contained triple the lead as whey-based products. And chocolate-flavored powders had four times more lead and 110 times more cadmium than vanilla varieties.
The new report compounds previous news, specifically around chocolate-flavored protein powders. Dark chocolate is often billed as more nutritious than other sweets because of its flavonoids, which have antioxidant and anti-inflammatory properties. Yet, a July 2024 study also found that almost half (43%) of the dark chocolate products had more lead levels than allowed under California Proposition 65 (the allowable dose of lead under the act is 0.5 parts per million).
“There is a valid concern, especially with plant-based powders, where heavy metals like lead and cadmium can be more prevalent,” says Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, a registered dietitian with Top Nutrition Coaching. “These metals are often found in the soil where plants are grown and can be concentrated in the final product.”
And they can affect growing bodies. “Being exposed to heavy metals such as lead and cadmium can affect development in kids,” says Alexis Monique Javier, DO, a pediatrician with Children’s Memorial Hermann Pediatrics.
One 2023 study linked aggressive behavior to heavy metal exposure in adolescents, for instance.
Metal exposure isn’t the only concern with protein powder.
“Protein powders are not regulated by the FDA, so there could be other ingredients that are not listed on the label,” Dr. Ganjian says. “Also, some protein powders have a lot of added sugar, which is not healthy.”
Do Teens Need Protein Powder?
TL;DR: No.
Many parents report that their teens consume it for health and aesthetics. For instance, in the MOTT survey:
- 56% of parents of boys said their teen consumed protein supplements for muscle-building, compared to 18% of girls
- 26% of parents believed supplements were used as meal replacements when a teen was too busy to eat
- Parents were likelier to report protein supplements in teens who wanted to get in shape, look attractive, lose weight, boost sports performance, and generally “be healthy”
And yet?
“Protein powders are rarely necessary but rather can be relied on to fill in some nutritional gaps here and there in teens with picky appetites, high nutritional demands, or those who avoid animal products for various reasons,” says Lisa Moskovitz, RD, the founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan. “Luckily, even if a teen is struggling with all of the above, protein powder alternatives exist.”
Keep in mind, though, they are not meal replacements.
“They often lack sufficient fiber, carbohydrates, and fats, which are essential for a balanced diet,” Garcia-Benson says. “Over-reliance on these powders can lead to a calorie deficit, which is generally not advisable for children and adolescents who need nutrients for growth and development.”
But if your kids do use protein powders, the new data suggests whey-based or vanilla-flavored protein powders are a safer choice.
How To Make Sure Your Teen Gets Enough Protein
Protein powders are quick and straightforward but not the most nutritious or recommended source. What can busy parents and teens do?
Vary the protein source
Consuming various protein sources from whole foods is the gold standard in ensuring the body gets the amino acids it needs to thrive. Animal proteins aren’t the only source.
“Incorporate high-protein foods like Greek yogurt and cottage cheese, which are also rich in calcium for bone health,” Garcia-Benson says. “Beans are another great option, providing not only protein but also carbohydrates and fiber for a balanced nutrient intake.”
Too busy to cook?
“On-the-go protein sources that don’t contain any protein powder that I often recommend include organic beef or turkey jerky, mixed nuts, nut butters, and roasted chickpeas found in the snack aisle,” says Moskovitz. “The best part about plant-sourced proteins such as nuts, seeds, beans, lentils, and whole grains is that they contribute extra digestion-regulating fiber and antioxidants.”
Regular meals
Spacing protein throughout the day can also help teens feel full and steady.
“Encourage eating protein at every meal to ensure a steady supply of essential amino acids throughout the day for ongoing muscle repair and growth,” Garcia-Benson says. “Be sure the meals include fiber-rich carbohydrates and a healthy fat if possible.”
Garcia-Benson loves the idea of a teen-friendly burrito bowl lunch. For protein, fill it with grilled chicken or tofu. Then, mix in brown rice and black beans for an additional protein boost and some fiber. Finally, top it with fresh veggies and avocados for more fiber and healthy fats.
“This delicious and balanced meal packs everything needed for energy and muscle development,” Garcia-Benson says.
Physical activity
Diet isn’t the only key to building and maintaining muscle and supporting growth.
“Work with a certified trainer or coach to work on specific muscle groups or participate in sports activities in a safe way to help build muscle,” Dr. Javier says. “Typically, two to three days per week is effective, but each individual may require a different approach or program.”
Dr. Ganjian suggests starting with bodyweight exercises like pushups, squats, and lunges, focusing on form to reduce injury risks, and resting for one to two minutes between sets.
Sleep
Speaking of rest: “Sleep is crucial because it’s during this time that growth hormone levels are at their peak, which helps facilitate muscle repair and development,” Garcia-Benson says.
The Centers for Disease Control and Prevention (CDC) recommends those ages 13 to 17 get at least 8 to 10 hours of sleep each night.
Get Expert Advice When Needed
Pressure to look a certain way long predates the internet, but social media hasn’t helped. Try to help your teen away from a culture of comparison.
“Recognize that teens have varying rates of physical development,” Garcia-Benson says. “Understanding individual growth potential can help set realistic expectations for muscle development.”
Your teen’s health care provider can confirm whether they are on the correct growth track and provide resources if you have concerns. Also, let them know if you notice your teen may be struggling with body image to get advice on how to help.