Can protein powder have side effects? Here’s what you need to know
Experts tell you who needs it, when and how to have it
4 min read
Consuming too much concentrated protein in the form of powders can strain the kidneys which have to work harder to excrete excess nitrogen in the form of urea (Source: Freepik)Many of us think that we can meet our protein requirements by simply using supplements but that’s not what we need to do. Unless you are an older adult with a limited appetite, have a restricted diet, a medical condition that warrants use or are into endurance sports, you can get your protein from normal food. For a person with a normal activity level, who is not engaging in heavy strength training or endurance sport, the recommended protein intake is about 0.8-1.0 grams of protein per kilogram of body weight per day. This can easily be met through a well-balanced diet rich in natural high-quality protein and other essential nutrients like vitamins, minerals, fibre and healthy fats that protein powders may lack, say experts.
Protein powders lack essential nutrients
A well-balanced diet rich in whole foods that include lean meats, fish, eggs, dairy, legumes, nuts, seeds, and whole grains should suffice, says Dr Aastha Khungar, Head, Nutrition and Dietetics, Max Hospital, Mohali. “Foods like chicken, turkey, tofu, Greek yoghurt, lentils, chickpeas, quinoa, and cottage cheese provide high-quality protein and deliver other essential nutrients that protein powders may lack, like vitamins, minerals, fibre and healthy fats,” she says.
Some powders can have side effects
Consuming too much concentrated protein in the form of powders can strain the kidneys which have to work harder to excrete excess nitrogen in the form of urea. “This increases the risk of kidney stones, allergic reactions and acne, especially in those consuming concentrated whey protein. These also change gut microbes, upping the risk of irritable bowel disease and colon cancer,” says Dr Amit Sharma, nephrologist, Fortis, Mohali.
Khungar points out some protein powders may contain added sugars, artificial sweeteners, preservatives or low-quality protein isolates, which may not be ideal for long-term health. “Users complain of bloating, gas or diarrhoea when consuming certain protein powders, particularly those containing whey (for lactose-intolerant individuals and artificial sweeteners,” she says.
An average person, adds Dr Rakesh Kochhar, former head, gastroenterology, PGI, Chandigarh, needs 45-55 grams of protein per day which is easy to manage from both plant and animal sources with a component allocated for each meal. “Soy-based concentrated protein products can alter hormonal levels. A recent study has shown that some supplements contain heavy metals like lead, arsenic, cadmium, mercury, and Bisphenol-A (BPA), a carcinogen. These toxins could come from manufacturing processes, packaging or groundwater. In India, the problem is likely to be worse as regulations for drug manufacturing do not govern supplements,” says Kochhar.
Watch out for quality, digestibility and allergens
Normal, healthy people with routine physical activity do not need protein powder supplementation, as excessive protein intake in the long-term adversely affects kidney and liver functions, says professor Rajesh Vijayvergiya from Department of Cardiology, PGIMER. “High amounts of sugar and calories also increase the weight of regular consumers. There is concern about toxicity due to contamination with heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides and artificial sweeteners. The safety and labelling of various protein powder contents are not as tightly regulated and supervised as in the pharmaceutical industry. For healthy adults, it is preferable to meet protein requirements by consuming nuts, low-fat dairy products, legumes, fish, poultry, eggs, and lean meat,” adds Vijayvergiya.
Protein powder is a concentrated source of dietary protein derived from sources like whey, casein, soy, pea, or hemp, explains Dr Amit Garg, senior consultant, Bariatric and Metabolic Surgery, Livasa Hospital, Mohali. “When selecting a protein powder, consider factors like its quality, digestibility and potential allergens. Read labels, ingredient lists and third-party testing and certifications,” he says.
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