Excessive Protein Supplements: The Hidden Dangers for Your Liver
In recent years, protein supplements have skyrocketed in popularity, capturing the market with promising claims of muscle growth and enhanced strength. However, a stark warning from the ICMR (Indian Council of Medical Research) and the National Institute of Nutrition has brought attention to an alarming issue: the potential harm these supplements can cause to the liver.
The Rise of Protein Supplements
Protein powders and supplements are often marketed as miracle products for those eager to bulk up. According to evidence-based research, the use of protein supplements has jumped over 40% in recent years. Companies tout that these products stimulate muscle synthesis, especially when combined with resistance exercises like weight training. But are users going overboard? Research suggests so.
The India protein-based product market size reached a staggering Rs 33,028.5 crores in 2023. The IMARC (International Market Analysis Research and Consulting Group) expects the market to nearly quadruple by 2032. This rapid growth is driven by a surge in fitness enthusiasts, unaware of the potential dangers lurking in these attractive packages.
What’s Really in Your Protein Powder?
A study titled “The Citizens Protein Project” co-authored by Dr. Cyriac Abby Philips exposed a disturbing fact: 70% of protein powders on the market are mislabeled and contaminated. Around 14% of these products contained harmful toxins, and 8% had traces of pesticides and heavy metals like arsenic. Indian-made herbal protein powders were particularly problematic, often containing liver-toxic botanicals and even arsenic. This misleading labeling and contamination pose significant health risks to unsuspecting consumers.
Regular gym-goers like Nathanial Lobo, who spends Rs 3,000 on protein supplements monthly, have noted muscle growth benefits from such products. But with the kind of contaminants identified, even intermittent use poses a risk.
Understanding the Liver’s Role
One irrefutable fact is that proteins aid in muscle growth and repair. However, the context is crucial: excess intake without exercise or excessive consumption can lead to serious side effects. Many protein supplements include herbal additives like green tea extract, turmeric, and Garcinia cambogia, which, in excess, can damage the liver.
“Hazardous industrial solvents and volatile organic compounds are additional safety concerns,” adds Dr. Cyriac. “Indian-manufactured supplements often had the highest contamination levels.”
How Much Protein is Too Much?
The ICMR suggests that exceeding a protein intake of 1.6 gm/kg of body weight doesn’t confer additional muscle gains. Yet, many self-administer excessive protein under the false notion that more is better. Dr. Ramana Krishnan, an onco-nutritionist, explains, “Regular fitness enthusiasts can meet their protein needs through natural foods, and might not require shakes.” However, vegetarians and those with specific health conditions might still need supplements.
Darshit Patel, founder of Decode Age, adds that consuming too much protein can overload the digestive system and burden the liver and kidneys. Misconceptions about the “anabolic window” — the optimal time to consume protein post-exercise — also need correcting. “Protein synthesis remains optimal for up to 48 hours after exercise, not just the 30 minutes often advertised,” clarifies Dr. Krishnan.
Choosing the Right Protein
When it comes to selecting protein supplements, experts recommend opting for high-quality isolates. Look for supplements with digestive enzymes for better absorption and be wary of products with artificial flavors and sweeteners. Dr. Krishnan warns, “Sugar and artificial additives not only lower the protein content but can also cause DNA damage.”
Whey protein remains a popular choice due to its digestibility and nutritional profile. Dr. Cyriac Abby Philips categorizes whey protein into three types: concentrate, isolate, and hydrolysate. Concentrate retains some fat and lactose, making it a well-rounded option. Isolate removes most fats and lactose, ideal for those on low-carb diets or who are lactose intolerant. Hydrolysate is pre-digested and quickly absorbed, often used in medical settings.
Price and quality often go hand-in-hand. Whey protein can be more expensive but offers better digestibility compared to cheaper options like soy protein, which costs around Rs. 600.
Going Natural
Experts unanimously agree that nothing beats a balanced diet rich in natural proteins like meat, fish, and poultry. For vegetarians, options include pulses, yogurt, paneer, broccoli, and spinach. Dr. Cyriac advises incorporating protein-rich whole foods like nuts, legumes, and seeds. “Depending on your health goals, the recommended protein intake will vary. While short-term use of supplements can be okay, long-term use invites caution,” says Darshit Patel.
The Call for Better Regulation
Both Dr. Cyriac and Patel stress the need for stringent testing and stronger regulatory frameworks. “Continuous investment in research and development will enhance testing methodologies, yielding safer formulations,” says Dr. Cyriac.
In conclusion, it’s crucial to make an informed choice before jumping on the protein supplement bandwagon. Read labels carefully, opt for natural ingredients, and understand what you’re consuming. Your liver and overall health will thank you.
Divya 
Priyanka