Protein Powder Risks: Are Supplements Safe?

Experts Weigh in on Potential Health Hazards

Protein powders, popular for muscle gain and weight loss, may pose health risks. Several health experts share concerns about the ingredients and long-term effects of protein supplements. Consumers need to understand the potential side effects of these products, especially regarding kidney and liver health.

Protein Powder Composition and Effects

Protein powders, which come from plants, eggs, or milk, often contain extra ingredients such as flavorings and sweeteners, as explained by Dr. Sudeep Khanna, a senior consultant in gastroenterology. The amount of protein in each scoop varies, with muscle-building supplements containing more protein and weight-loss supplements containing less.

Dr. Khanna also notes that protein powders can significantly affect the gastrointestinal system. Many people have digestive issues, like bloating, gas, and diarrhea, especially those with lactose intolerance. These symptoms typically arise soon after consumption.

Safety Concerns Surrounding Protein Powders

Jeevan Kasara, director and CEO of Steris Healthcare Pvt Ltd, stresses the need for caution in using unregulated protein supplements. He highlights that many supplements include contaminants, such as heavy metals and synthetic ingredients. These ingredients present cumulative risks with everyday use.

“Whey protein powder and other protein supplements can have several effects on the gastrointestinal system. Many individuals experience digestive discomfort, especially those with lactose intolerance, as whey protein contains varying amounts of lactose. Common symptoms include bloating, gas, abdominal cramps, and diarrhea, which can occur shortly after consumption.”

—Dr. Sudeep Khanna, Senior Consultant

Dr. Kanika Narang from Indraprastha Apollo Hospitals points out that while protein supplements can help with daily protein intake, their use should be monitored. She notes the potential for health consequences from excessive or unsupervised use. A 2024 study found that 75% of protein powders tested had measurable levels of lead (Verywellhealth.com).

Possible Side Effects and Risks

Jeevan states that common gastrointestinal side effects include bloating, cramps, and diarrhea. Overdosing on protein can cause kidney failure and worsen existing renal conditions. Also, protein supplementation can be hard on the liver, especially for those not physically active.

Dr. Narang indicates that over-reliance on protein powders can limit dietary diversity, which can lead to deficiencies in essential vitamins and minerals. She also mentions that excess protein can contribute to increased fat storage, as the body converts surplus amino acids into fat.

Mitigating Risks

Dr. Khanna explains that people without lactose intolerance may experience symptoms like flatulence and loose stools. Nausea and indigestion can occur, particularly when supplements are consumed on an empty stomach. He also cautions that constipation is possible if protein intake lacks sufficient fiber.

Health professionals advise against long-term high-protein diets, particularly for those with kidney or liver issues. Dr. Narang highlights whole foods like legumes, dairy, meat, fish, nuts, and seeds as better sources of protein. She suggests consulting with a dietitian or healthcare provider to ensure safe protein intake.

Jeevan recommends minimal supplement use unless medically necessary and always under professional guidance. He says that a focus on whole foods is key to proper nutrition and mindful eating.