Is Protein Powder Bad for Your Kidneys?

Protein intake and kidney health is a growing concern, especially as more and more people turn to protein powder supplementation. 

Some reports suggest that high protein intake is unlikely to cause kidney damage in people without preexisting health conditions. 

However, other studies express concern that a high protein diet, especially from animal sources, may potentially strain the kidneys. 

As with many health-related questions like “Is protein powder bad for your kidneys?”, you can probably find an answer that supports whatever you want to believe.

The Science About Protein Intake and Kidney Health

Based on my research and experience, there’s valid evidence that supports exercising caution with your protein intake as it pertains to your kidney health.

High protein diets, particularly those high in animal protein, are associated with an increased risk of kidney stone formation. One study found that a low-carb, high-protein diet increased the acidic load on the kidneys, raising the risk of kidney stones.^[1]

Another compelling study suggested that long-term high protein intake may lead to de novo chronic kidney disease (CKD), highlighting the quality of dietary protein’s role in kidney health.^[2]

A systematic review looking at whey protein supplementation found that chronic use may cause adverse effects on kidney and liver function.^[3] This review is based on excessive protein powder consumption over a long period.

Conversely, a counter-argument to that systematic review claimed data to be limited and that claims of adverse effects of whey protein supplementation on kidney and liver function were “unsubstantiated.”^[4]

While reports may be mixed, it seems animal protein (particularly whey protein powder) is the target for concern. Questions surrounding plant protein powder and kidney health have less confusing answers.

Is Plant Protein Powder Bad for Kidneys?

There are several studies and research reviews that highlight the benefits of plant-based protein for kidney health. Here are some key findings:

• Plant proteins have been associated with a lowered risk of kidney disease, and they may offer advantages in patients with chronic kidney disease compared to conventional low-protein diets that include animal proteins.^[5]
• A groundbreaking study conducted in 2023 showed that a higher intake of plant-based protein could reduce the risk of chronic kidney disease (CKD).^[6]
• Several studies, particularly this one, have found that replacing animal protein with plant protein may lower the risk of chronic kidney disease.^[7]

There’s tangible, scientific evidence to support plant protein being good for kidney health, especially compared to animal-based protein. 

However, it’s important to note the distinction between whole plant protein–like legumes, seeds, and grains–and plant protein powder. Some ingredients in protein powder, especially certain additives and sweeteners, may be potentially harmful to the kidneys. 

It’s recommended to opt for plant protein powders with a short list of simple and natural ingredients, avoiding products with thickeners, emulsifiers, artificial flavors, and zero-calorie sugar alternatives, like sugar alcohols and artificial sweeteners. 

Reports also suggest that plant-based protein, like pea and brown rice protein, offer a safer option for individuals with kidney-related issues, as these plant protein powders are low in potassium and phosphorus, which contribute to kidney problems.^[8] 

In summary, plant-based protein powder powders are generally safer for kidney health, especially compared to whey and animal-based protein powders. However, it all comes down to ingredients and sticking with clean products with limited additives and artificial sweeteners.

Which Protein Powder Is Safe for Kidneys?

Certain protein powder products stand out for being kidney-safe. Not only are these protein powders vegan or plant-based, but they’re free from any sketchy additives, artificial ingredients, and sugar substitutes that may be problematic for those with kidney problems.

Sunwarrior Warrior Blend Protein

As one of the cleanest plant protein powders available, Warrior Blend from the brand Sunwarrior uses an all-organic blend of fermented pea protein, hemp protein, and goji berry. Certain flavors use the natural sweetener stevia leaf, but it also comes in a natural, stevia-free option.

Most importantly Warrior Blend contains no additives, artificial ingredients, or synthetic sweeteners. It’s digestive-friendly, low-carb, and contains no sugar. This makes it a great protein powder for diabetics as well as those on a keto diet.

Read my review of Warrior Blend for more information about this product.

PlantFusion Complete Protein

PlantFusion Complete Protein is one of the creamiest and best-tasting protein powders on the market. It’s made from pea protein isolate, artichoke powder, organic sprouted amaranth, organic sprouted quinoa, and whole algae protein. 

Not only does this protein blend provide a strong concentration of amino acids for muscle recovery, but it’s also infused with PlantFusion’s enzyme blend for improved digestion.

PlantFusion Complete Protein is sweetened with stevia and monk fruit extract, making it a zero-sugar option without any artificial sweeteners or ingredients. It comes in 5 delicious flavors: Vanilla, Chocolate, Cookies & Cream, Red Velvet, and Natural (a protein powder without stevia). 

See my review of PlantFusion Complete Protein to learn more about this kidney-safe option.

Complement Organic Protein

Complement Organic Protein emerges as a paragon of purity in protein powders. Crafted with discerning consumers in mind, this powder prides itself on being free from added sweeteners and sugar.

The protein blend comprises an organic symphony of whole-food proteins: yellow pea, pumpkin seed, almond, sunflower seed, and chia seed—all of which are low-potassium profiles ideal for those conscious of kidney health concerns. The chocolate flavor adds a hint of organic cocoa flavor without compromising its commitment to no added sweeteners.

Complement stands firmly against using artificial flavors or colors. With every scoop devoid of fillers and common food additives known for triggering gut issues or adverse effects—the dedication is clear: This product is not only effective for muscle recovery but also gentle on kidneys and overall well-being.

Complement Organic Protein provides peace of mind through transparency and cleanliness. I have yet to write a review on this product, but it’s widely available online.

Takeaway

When it comes to protein powder and kidney health, it largely comes down to the type of protein powder and what it’s made with. 

Cheap protein powders that use low-quality animal proteins, excessive fillers and emulsifiers, and artificial ingredients seem to present a greater risk to your kidney health long-term.

In general, plant protein powders are healthier and safer for those with kidney problems. Quinoa, pea, brown rice, and hemp protein powder are all good examples. However, not all products, including vegan options, meet this criteria. 

Always choose protein powders that have minimal additives and are free from synthetic sweeteners, fillers, emulsifiers, and artificial ingredients.

You Might Also Like

• Is Premier Protein Good for You?
• Whey vs Plant Protein: A Science-Based Comparison
• Best Gluten-Free Protein Powders

About The Author

This review was conducted by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.

Scientific References

1. Gottlieb S. High protein diet brings risk of kidney stones. BMJ. 2002 Aug 24;325(7361):408. PMCID: PMC1169452.
2. Ko GJ, Rhee CM, Kalantar-Zadeh K, Joshi S. The Effects of High-Protein Diets on Kidney Health and Longevity. J Am Soc Nephrol. 2020 Aug;31(8):1667-1679. doi: 10.1681/ASN.2020010028. Epub 2020 Jul 15. PMID: 32669325; PMCID: PMC7460905.
3. Vasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021 Jan;46(1):27-33. doi: 10.1139/apnm-2020-0370. Epub 2020 Jul 23. PMID: 32702243.
4. Caio Eduardo Gonçalves Reis. 2021. Discussion of “Whey protein supplementation and its potentially adverse effects on health: a systematic review” — Unsubstantiated claims of adverse effects of whey protein supplementation on human kidney and liver function. Applied Physiology, Nutrition, and Metabolism. 46(1): 90-91. https://doi.org/10.1139/apnm-2020-0674
5. Zarantonello D, Brunori G. The Role of Plant-Based Diets in Preventing and Mitigating Chronic Kidney Disease: More Light than Shadows. J Clin Med. 2023 Sep 22;12(19):6137. doi: 10.3390/jcm12196137. PMID: 37834781; PMCID: PMC10573653.
6. Heo GY, Koh HB, Kim HJ, et al. Association of plant protein intake with risk of incident CKD: a UK Biobank study. Am J Kidney Dis. Published online July 28, 2023. doi:10.1053/j.ajkd.2023.05.007
7. Alvirdizadeh S, Yuzbashian E, Mirmiran P, Eghtesadi S, Azizi F. A prospective study on total protein, plant protein and animal protein in relation to the risk of incident chronic kidney disease. BMC Nephrol. 2020 Nov 17;21(1):489. doi: 10.1186/s12882-020-02079-y. PMID: 33203389; PMCID: PMC7672990.
8. Mazzaferro S, de Martini N, Cannata-Andía J, Cozzolino M, Messa P, Rotondi S, Tartaglione L, Pasquali M, On Behalf Of The Era-Edta Ckd-Mbd Working Group. Focus on the Possible Role of Dietary Sodium, Potassium, Phosphate, Magnesium, and Calcium on CKD Progression. J Clin Med. 2021 Mar 1;10(5):958. doi: 10.3390/jcm10050958. PMID: 33804573; PMCID: PMC7957473.