For many fitness enthusiasts, protein powder is a daily go-to—a convenient solution to meet their muscle-building goals. But according to Harvard Health experts, that quick fix may come with a hidden cost.
A new warning from the consumer health division at Harvard Medical School cautions against the use of protein powders, citing concerns about their long-term safety and potential hidden ingredients. While one scoop can deliver a powerful 10 to 30 grams of protein, researchers point out it often comes laced with artificial flavors, added sugars, and chemical thickeners.
More concerning, a study cited by Harvard’s Clean Label Project found that many commercial protein powders contain harmful contaminants. Among 134 products tested, 130 different toxins were detected, including heavy metals such as lead, arsenic, and cadmium, as well as BPA (a known endocrine disruptor), pesticides, and other carcinogens. Shockingly, one powder tested had 25 times the legal limit of BPA.
Kathy McManus, Director of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, says protein powders should only be used in specific medical cases and under professional guidance. “We simply don’t have enough long-term data,” she notes. Those with dairy sensitivities, for instance, can experience gastrointestinal distress from milk-based powders.
Instead of relying on powders, McManus encourages real food: lean meats, lentils, nuts, tofu, and edamame. These whole-food sources offer clean protein without the chemical baggage.
For older adults recovering from illness or with difficulty absorbing nutrients, chemical-free protein powders might still serve a purpose, but only under medical supervision.
Caution: Before you scoop, check the label and consult your doctor. A shake isn’t always as harmless as it seems.
