Should You Worry About Heavy Metals in Your Food?

January 23, 2026

man adding protein powder to a smoothie in a blender

A recent Consumer Reports study found that many protein powders and protein shakes contain more lead than is considered safe to have daily. Compared to 15 years ago, the average level of lead found in protein powders and shakes increased. In addition, fewer products were found that had no detectable levels of lead.

“The presence of lead and other heavy metals in foods is not a new problem,” says Lizzy Traxler, MS, RDN, LD, CDCES, a clinical dietitian with University Hospitals. “But it’s a problem consumers have some control over by minimizing exposure in their diets.”

Heavy Metals: The Good and the Bad

Heavy metals are naturally occurring elements that can be toxic to people in small amounts. They’re found in foods, and enter the water supply through industrial pollution, agriculture practices and food processing.

However, not all heavy metals are bad for you. In fact, very small amounts of essential heavy metals are vital nutrients that play an important role in hundreds of bodily functions. Essential heavy metals include calcium, iron, copper, zinc, selenium, manganese, chromium and nickel.

Here are some of the most common toxic heavy metals that can make their way into the foods you eat every day:

Lead

Health risks: In adults, lead exposure can increase the risk of kidney disease and weaken the immune system, while also causing reproductive problems, cognitive impairment and high blood pressure. Children are especially at risk of learning and cognitive disabilities from lead exposure.
Foods that may contain it: Imported candy, coriander, turmeric, chili powder, curry powder, dried insects, seven spice, cloves, anise seeds and whole chili peppers.
How to avoid it: Grind your own cinnamon, turmeric, chili and other spices. Stay clear of unlabeled spice powders in local or online markets. Instead, look for trusted certifications such as USDA Organic or certifications from third-party heavy metal testing programs, including ConsumerLab or the Clean Label Project. Also, don’t store food and spices in antique containers or lead crystal glassware.

Mercury

Health risks: Mercury poisoning can cause serious neurological damage that leads to cognitive decline, tremors and other issues. Prolonged exposure can also have toxic effects on the digestive and immune systems, lungs, kidneys, skin and eyes.
Foods that may contain it: Larger fish, such as tuna, swordfish and shark. It’s also found in shellfish.
How to avoid it: When possible, select smaller fish to eat, such as salmon, trout, cod, sole, pollock or sardines, which tend to contain less mercury.

Arsenic

Health risks: Long-term exposure to arsenic can raise risk of cardiovascular disease, certain cancers and neurological problems.
Foods that may contain it: Rice and rice products, as well as fruit juices, especially apple juice.
How to avoid it: Always rinse rice thoroughly before cooking, cook it with extra water and drain after cooking. Alternate rice with other grains such as oats and quinoa to reduce exposure to arsenic.

Cadmium

Health risks: Long-term exposure to cadmium can lead to kidney disease and fragile bones. Cadmium exposure can also increase the risk of certain cancers, including lung, uterine, bladder and breast cancers.
Foods that may contain it: Root vegetables, leafy greens and cocoa, particularly from regions with soil contamination due to fertilizers or industrial activities.
How to avoid it: Thoroughly wash vegetables and limit consumption of processed cocoa products.

Traxler suggests choosing foods made in the United States, because the heavy metals regulations are stricter there than in other countries. She also advises buying spices in single containers instead of bulk bins, which may decrease your exposure to lead and other contaminants.

Who Is Most Vulnerable?

“Pregnant women, unborn children and children under six years old are the most vulnerable to the harmful effects of heavy metals in foods,” says Traxler.

Babies and young children are more vulnerable because their brains and nervous systems are still developing, and their bodies also absorb toxic metals more rapidly than adults. In pregnant women, mercury and other toxic metals can pass through the placenta to cause harmful effects to brain and nervous system development.

Protein Powders and Protein Shakes

Because protein powders and shakes triggered the latest concerns about heavy metal toxicity, Traxler recommends taking the time to research a product before purchasing it.

“You can visit third-party websites, like ConsumerLab or the Clean Label Project, that have tested products for heavy metal content. I advise against purchasing products that have a Proposition 65 warning, which means testing has shown the product has high levels of lead or other contaminants that can lead to health problems.”

Since dairy-based protein products were generally found to have less lead than plant-based protein products in the recent report, Traxler recommends using dairy-based protein powders and shakes if a dietary restriction doesn’t prevent you from doing so.