Key Points
Adding protein powder to your diet can be beneficial if you have higher protein needs or are unable to meet them through food alone.For most healthy adults, daily use of protein powder is safe when it stays within recommended limits and complements a balanced diet. However, most people don’t actually need it.Choose protein powders that are third-party tested and made with simple, clearly labeled ingredients to ensure safety and quality.

In recent years, wellness enthusiasts have become obsessed with adding protein powder to everything they eat—smoothies, baked goods, yogurt, coffee, and even guacamole. But is it safe to eat protein powder every day? And do you even need it to begin with?

The answer is quite nuanced, despite the widespread use of the supplement. What’s more, not all protein powders are equal, warranting a conscientious approach. To learn more, we asked nutrition experts to explain the concerns surrounding protein powder and whether you can take it daily. They also share how to find a safe, high-quality protein powder when shopping for the supplement.

Jaime Gnau, RDN, registered dietitian nutritionist and clinical assistant professor at Missouri State University, School of Health Sciences
Isabel Balady, RDN, CDN, registered dietitian at Northwell’s Lenox Hill Hospital
Kacie Vavrek, MS, RDN, LDN, CSSD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center

What Is Protein Powder?

Protein powder is a powdered supplement made of protein. The protein can come from animal sources, like whey, or plants, like soy or pea. Depending on the product, the powder might also have sweeteners, flavors, and other additives. 

Who Should Eat Protein Powder?

Contrary to popular belief, not everyone needs to consume protein powder, whether daily or in general. “Most Americans meet protein requirements for their needs,” explains Jaime Gnau, RDN, registered dietitian nutritionist and clinical assistant professor at Missouri State University, School of Health Sciences.

However, some people have higher protein needs and others may struggle to meet their daily protein requirements through food alone, says Isabel Balady, RDN, CDN, registered dietitian at Northwell’s Lenox Hill Hospital. According to Balady, this may include:

Athletes or people practicing intense resistance trainingOlder adults trying to prevent muscle lossVegetarians or vegans who need additional proteinPeople recovering from illness, surgery, or injuryPeople with busy lifestyles who need a convenient protein sourceIndividuals trying to lose weight without losing muscle

If you fall within one (or more) of these categories, consuming protein powder may be worthwhile. The best way to know is to consult a registered dietitian, who can determine if you need it. As Gnau points out, protein supplements should only be used if you’re unable to meet your protein needs from whole foods.

Otherwise, “for healthy adults who consume enough protein from whole foods, protein powder is optional rather than necessary,” says Balady.

The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults aged 18 years or older, according to the American Heart Association. That’s around 54 grams for someone who weighs 150 pounds.

Is It Possible to Eat Too Much Protein Powder?

Though protein powder is helpful for addressing protein gaps, it is possible to overdo it. This can lead to side effects like:

Nutritional deficiencies: When you consume more protein than your body needs, it can displace other important nutrients from the diet, says Kacie Vavrek, MS, RDN, LDN, CSSD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center.Digestive issues: “Some powders contain lactose, highly processed ingredients, and/or sugar alcohols, which may cause bloating, gas, or diarrhea,” per Balady. In this case, overconsumption of protein powder can significantly exacerbate these symptoms.Kidney strain: According to Gnau, people with acute or chronic kidney disease should avoid consuming elevated amounts of protein. This can make the kidneys work harder, causing more damage to the organs, says Gnau.Exposure to contaminants: Since protein supplements aren’t regulated like foods, they may contain contaminants such as heavy metals, Gnau shares. Typically, these aren’t found in harmful amounts, she says—but if the powders are consumed regularly or in excess, it can lead to unsafe exposures.Unwanted weight gain: “Some protein powders are calorie-dense,” shares Balady. Hence, they might contribute to unwanted weight gain if you don’t account for the calories, Balady says.

Can You Eat Protein Powder Every Day?

For most healthy adults, it’s generally safe to consume protein powder daily as long as it stays within the recommended ranges, says Balady. This will help avoid the side effects mentioned above.

However, the exact level of safety depends on several factors. This includes the person, their overall diet, and the quality of the product, according to Vavrek. That’s why it’s vital to buy protein powders wisely.

How to Choose Protein Powder

First, know that protein powders are considered dietary supplements, not food or medicine. This means they’re not regulated by the Food & Drug Administration (FDA), says Vavrek. “Manufacturers don’t have to prove safety, effectiveness, or label accuracy before selling them,” explains Vavrek. As a result, some products may contain contaminants or fail to provide the amount of protein listed, Balady says.

Third Party Testing

Since protein powders are not regulated like food or medicine, it’s important to buy products from brands that use third-party testing. This means they underwent independent, unbiased testing for safety and quality by a company not affiliated with the brand.

“Look for third-party testing seals such as NSF Certified for Sport, Informed Choice, or USP, which verify quality and purity,” recommends Vavrek. Keep in mind that if a supplement has been third-party tested, it does not mean that the supplement will work or is effective, she explains, “It simply indicates there isn’t anything in the supplement that’s not supposed to be there.”

What Else to Look For

Vavrek suggests “choosing a product with simple ingredients, minimal added sugars or artificial additives, and a clear list of protein sources.” It’s also worth avoiding powders with proprietary blends that don’t specify the amounts of their ingredients, she notes.