HEAVY METAL IS making a big comeback—and we’re not talking about Black Sabbath’s reunion concert this summer.

Some corners of the Internet are now raising alarm about toxic heavy metals like lead, arsenic, cadmium, and mercury in foods like protein powder and baby formula. Should you be worried? Here’s what to know:

The Hype Around Heavy Metals, Explained

In January, the Clean Label Project reported that 47 percent of the protein powders they tested contained toxic heavy metals at levels higher than federal or state safety thresholds. Then, in March, Consumer Reports published results that they found lead and arsenic in popular baby formulas. In response, the U.S. Department of Health and Human Services announced that the Food and Drug Administration will increase testing for heavy metal contaminants in baby formulas under the Operation Stork Speed initiative.

Protein supplements and baby formula aren’t the only foods that may contain toxic heavy metals. For example, past studies have found lead in fruit juice and arsenic in rice.

These studies make headlines because lead, arsenic, cadmium, and mercury are bad for you, especially in high doses. There’s no controversy there. Lead and mercury can harm your brain and nervous system. Cadmium can cause kidney damage and heart problems. Arsenic is a carcinogen.

The problem is that it’s pretty difficult to avoid these substances entirely. They’re everywhere—usually in small amounts.

“Heavy metals are found naturally in our environment and contribute to the natural landscape where we farm and manufacture foods,” says Emily C. Bair MS, MPH, RDN, CSP, a dietitian and site engagement coordinator for the Michigan Value Collaborative, a health initiative.

More specifically, heavy metals can enter food (especially plant foods) through groundwater, soil, air pollution, and food processing techniques.

“Certain plants like cacao, rice, hemp, and peas are known bioaccumulators—meaning they naturally absorb and store metals from the soil,” says Nina Olsen, RDN, CDN, LDN, the founder of Metabolic RDs. These and other plants can absorb heavy metals through their roots.

Will Heavy Metals in Food Hurt Your Health?

Even though we all eat trace amounts of toxic heavy metals in food, the good news is that most people won’t get sick from doing so.

“Most studies evaluating the intake of heavy metals from food suggest that the average consumer is unlikely at risk for consuming an adverse amount of heavy metals,” says Bair.

If you’re healthy, your body can deal with trace levels of these toxins. “Our bodies are resilient and capable of detoxifying small amounts of heavy metals,” says Olsen. Your skin, liver, kidneys, and lymphatic system filter out these and other contaminants, she says.

However, in certain situations, these systems could have trouble keeping up. One is if someone eats highly contaminated products on the regular. (For example, babies who are drinking tainted formula for every meal.)

The other cause for concern is if you have underlying health problems. Chronic kidney or liver conditions or specific gene variants can make your body’s natural filters less effective. Extra caution is warranted for pregnant women and kids, too.

“The primary concern is for infants, toddlers, and young children who are especially vulnerable to the effects of inorganic contaminants such as heavy metals because of their high food intake to body weight ratio,” says Bair. Kids eat about three times as much food as adults when compared to their body mass, she says. So they might accumulate more toxic element exposure during a short yet crucial period of development.

If you’re a healthy adult with no underlying conditions, your best bet is to pay attention but don’t panic.

“Our bodies are equipped to handle small exposures,” says Olsen. “The key is to minimize unnecessary and avoidable sources.” Here’s how. (Hint: It’s not a detox protocol from TikTok).

How to Avoid Heavy Metals in Food

You’ve probably seen detox-fluencers peddling supplements, smoothies, and other methods to “detox” yourself (or your kids). These so-called experts often say their protocols improve a wide range of physical (and even behavioral) symptoms. And people are curious.

“A big question I get asked is: Should I be detoxing?” says Olsen.

She doesn’t recommend extreme cleanses or detox protocols. The best ways to protect yourself from the toxic effects of heavy metals are simple, safe, and don’t involve paying an influencer for proprietary programs and products. Here’s how:

• Mix up your diet. “Vary your intake of grains, fruits, vegetables, beans, and nuts,” says Bair. “This reduces the possibility that any one food may contribute a significant amount of heavy metals to your diet.”
• Eat more fiber. “There are some initial studies suggesting that a diet high in fiber-rich foods could be helpful in moving heavy metals out of the body, but this could also just be a generally healthy diet practice,” says Bair. (More than 97 percent of men don’t get enough fiber anyway, according to the U.S. Dietary Guidelines.)
  
• Consume foods rich in iron, calcium, zinc, and vitamin C. Calcium and iron help reduce the absorption of heavy metals from foods and the environment, says Bair.
• Limit your intake of foods high in heavy metals. Eat whole or pureed fruits or vegetables instead of drinking juice, says Bair. Check third-party references like Consumer Reports if you’re concerned about heavy metals in baby formula.
  
• Choose supplements verified by third-party sources like NSF or USP. These products undergo independent testing for purity.
• Evaluate your food sources. Prioritize products and companies that avoid exposure to biosolids, sewage, and runoff and use crop rotation to build organic matter, mitigate pesticides, fix nitrogen levels, and prevent soil erosion, says Bair.
• Wash and peel produce. These steps can help you remove some of the heavy metal lingering on the surface.
• Drink plenty of water. Staying hydrated helps your kidneys remove waste from your blood.
• Exercise regularly and manage stress. Your organs function better when your body is running in top form.
• Seek help from a qualified health professional if needed. If you are concerned about heavy metal exposure, tell your primary care provider. “They can help direct you to any pertinent initial testing, such as a blood-based tests for lead, as well as offer information on your particular region’s heavy metal concerns. For example, are there particular concerns for ground water contamination? Should you consider a water filter? Should your house be tested for lead paint?” says Bair.

In the rare event that someone is truly overloaded with toxic heavy metals—like intense lead poisoning—doctors may recommend chelation therapy. This medicine, administered under medical supervision, binds to heavy metals so you can pee them out.

“Functional testing and chelation therapy should only be pursued under medical guidance if there’s a known exposure or symptoms of toxicity,” says Olsen.

Julie Stewart is a writer, editor and content strategist with over a decade of experience translating complex topics — health and medicine, science and engineering — into engaging, accessible stories. Her work has appeared in publications like Men’s Health, Women’s Health, AARP The Magazine, EatingWell and Prevention, and she has also led strategic communications for a top engineering college and a global oncology company.