A recent Consumer Reports investigation has found that many protein powders and shakes contain troubling amounts of lead.

A study of 23 protein products suggested that many powders could have risk due to lead contamination. The experts reviewed dairy, beef and plant-based protein supplements, including powders and ready-to-drink shakes. Testing showed that plant-based and chocolate flavors had the highest lead levels. Dairy-based options typically had lower lead levels but were not completely safe.

According to Nicole O’Neill, a dietitian with OSF HealthCare, there is no way to avoid small amounts of lead in products. “The concern is lead as a heavy metal probably shouldn't be in our bodies,” says O’Neill. “Sure, makes all kinds of sense. There are systems in place in our bodies that there's things that we can do to mitigate that. But if you're eating a protein shake daily and it has a significant amount of lead in it, that could be problematic.”

The investigation is based on what some experts say is a conservative maximum daily dose level of 0.5 micrograms per day, which was set by California’s Proposition 65, a law that protects the state's drinking water sources from being contaminated with chemicals known to cause cancer, birth defects or other reproductive harm.

Experts like O’Neill say there isn’t really a safe level of exposure to lead. It can impact any organ and can cause neurological disorders ranging from behavioral problems to brain damage. It can also impact kidney function and high blood pressure.

Lead is found in the soil virtually anywhere in the world. “If you do a lot of gardening, lead is in the dirt,” says O’Neill. “If you work in a garage, lead can be in the batteries or the paint. If you're renovating a home, it's going to maybe be in the paint or some of the other building materials.”

Who needs protein? 

O’Neill says if you examine the topic of lead and how much is too much, the underlying question is, do you even need a protein shake in the first place?

A healthy adult probably doesn’t need a protein shake, she says. Same goes for young children. “People who need a protein shake are people who just don't eat enough, they have a poor appetite, or they're just never hungry in the morning,” says O’Neill. “People who are trying to build muscle, like an athlete, especially a younger athlete who’s trying to really bulk up, food is always going to be a better option.”

The best sources of protein include beef, pork, chicken, turkey and fish. Eggs are good, and so is Greek yogurt. Other options are tofu, nuts, seeds and beans. 

O’Neill says if you decide to use a supplement with protein powder, go with a whey-based vanilla and don’t rely on it every day.

“My biggest gripe with a protein shake is it's pretty one dimensional,” says O’Neill. “You drink it down, it's gone. Whereas food, you chew it, it takes a little bit more time and you get some actual satisfaction out of it.”

If you're struggling getting enough protein in your diet, O’Neill suggests talking to your provider or a dietitian. “You need protein,” she adds. “If you find yourself in a position where you need more protein, you’re not getting enough, a protein shake does make sense.”

Regarding the Consumer Reports investigation, O’Neill says more information is needed before going into a full-blown panic over lead in protein powder. But if you are concerned, take some time researching companies to see if they do lead testing on certain products. You can find options that are third-party tested or NSF certified for sport.

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If you’ve read anything on the importance of vitamin D, you know that its many benefits range from making your teeth and bones strong, to supporting your muscles, nerves and immune system.

And now new research published in the Journal of the Endocrine Society has found that vitamin D supplements may lower blood pressure in older adults with obesity.

The study followed 221 older people who are considered obese taking vitamin D supplements at either 600 international units a day or 3,750 units a day, for an entire year. They found that the supplements decreased their blood pressure and that the higher doses of vitamin D did not provide additional health benefits.

It’s difficult to draw a conclusion from the study without knowing certain variables, such as where these people live and what their diet consists of. But there’s little doubt that vitamin D can affect blood pressure in several ways, according to Dipti Sabharwal, DO, a family practice physician with OSF HealthCare.

“The main role of vitamin D is it helps with calcium homeostasis. So that's maintaining your calcium levels in the body,” she says. “Calcium has many roles. It helps contract your blood vessels, and then it helps relax them as well. If we have normal amounts of vitamin D, then the calcium is working well, so the muscles can continue working normally.”

Dr. Sabharwal adds that vitamin D also helps with the renin-angiotensin-aldosterone system (RAAS), a hormone system that helps in regulating blood pressure.

Past research has found that vitamin D deficiency can cause an increased risk of falls in older adults, bone fractures, a risk of cardiovascular disease, some autoimmune diseases including Type 1 diabetes and even depression.  

“So very commonly, we use it for patients who have seasonal affective disorder or depression, especially during the winter months,” says Dr. Sabharwal. “We give them photo therapy or light therapy to help with the vitamin D levels in the body, and that has also shown to help with depression.”

The recommended daily amount of vitamin D varies, but Dr. Sabharwal says healthy adults should get between 600-800 international units per day. For people with a deficiency or experiencing osteoporosis, a doctor might recommend a higher dose. But too much isn’t always a good thing.

“If you have a lot of calcium, it can increase the risk of kidney stones. It can cause constipation and belly pain," says Dr. Sabharwal. "Those are some common side effects.”

Dr. Sabharwal says the first step is getting a blood test to find out if you are low in vitamin D and following your doctor’s advice regarding dosage, especially if you are older or obese.

Additionally, any supplements should be used in combination with a healthy diet, exercise and weight management. Foods rich in vitamin D include fatty fish, fortified dairy products and eggs. Sun exposure is another good way to absorb vitamin D, but that’s not always possible in the Midwest with its unpredictable winters.

One thing to keep in mind is that vitamin D supplements alone are not going to help lower blood pressure,” says Dr. Sabharwal. “It's really exercise and diet. Those are the two things that someone can do on their own to help lower blood pressure naturally.”

The bottom line, she adds, it’s better to take control of your blood pressure now before it becomes a problem down the road.

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In the sports world, victory can be just inches or seconds away.

Think about ‘The Longest Yard’ in Super Bowl 34 between the Tennessee Titans and St. Louis Rams. In the final play of the game, one yard was all that stood between the Titans and the Vince Lombardi Trophy.

Or look at the 2024 Summer Olympics! Noah Lyles earned the United States a gold medal after winning by just five thousandths of a second in the 100-meter final.

Athletes look for game changers to help propel themselves ahead of the competition, and creatine has entered the chat.

Who does creatine work for?

“Creatine, when used appropriately, can improve your max power. It can help with muscle growth in certain individuals, it typically does not have as significant of an impact when you're doing more endurance-based sports," says Karan Rai, MD, a sports medicine physician with OSF HealthCare. "If you're a weekend warrior or CrossFit athlete trying to get a little extra boost, while practicing appropriate hydration and dietary intake, I think creatine has benefits.” 

Dr. Rai adds that in the realm of supplements, creatine has been “decently studied over the years.” He says football players, power lifters and track sprinters could benefit from the supplement. However, if you’re training for an upcoming Ironman or triathlon, it’s really not necessary.

Hydrate, hydrate, hydrate!

It’s no surprise that extreme exercise increases the amount we sweat. With or without creatine, that’s reason enough to up your water intake. But Dr. Rai says with creatine, there’s an added reason to why water is so important.

“Commonly I'll find someone who is new to using a supplement and they'll come see me and talk about muscle cramps or excessive fatigue after their workouts,” Dr. Rai says. Oftentimes it's because of an imbalance in their intake, whether that's food intake or hydration."

If you already cramp constantly or are not as experienced in weight training, Dr. Rai would recommend caution in using creatine. He says to talk to your primary care physician or a sports medicine physician to see if creatine is a beneficial option for you.

Best times to use creatine

Before and/or after your workouts are times Dr. Rai recommends taking creatine. He says like most dietary changes, don’t rush it.

"When someone is using creatine, I recommend they start slowly. Typically, utilizing it before the workout and making sure your workout is power based vs. endurance-based matters," Dr. Rai says. “Just starting off, depending on the serving size, use one to two scoops.”

Careful with the caffeine!

Avoid a ton of caffeine consumption if you're using creatine. Caffeine can elevate the heart rate and creatine can cause cramping, so combining those things could lead to "adverse outcomes," Dr. Rai says. 

"Supplements are meant for augmentation," Dr. Rai adds. “A healthy diet, hydrating appropriately while cultivating your goals, whether you're a power or endurance athlete, gives the max benefit. Really we should be looking at creatine or sports drinks as a way to augment and get that extra 5-10% we are pushing for, based off our goals.”

If you’re looking to add creatine to your lifestyle, Dr. Rai recommends creating an individualized plan with your doctor or sports medicine team.

Due to limited data, the American Academy of Pediatrics does not recommend creatine for kids under 18.

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Probiotics are live bacteria and yeasts that affect your body. But, OSF HealthCare gastroenterologist Omar Khokhar, MD, says the research isn't there yet for him to recommend taking probiotic supplements. 

Instead, he suggests getting the nutrients through fermented foods and drinks.

“I suggest you take prebiotics and probiotics in their natural form – in a kefir, sauerkraut, kombucha or Greek yogurt,” Dr. Khokhar says. “Those are highly fermented foods that are in the organic state and have been shown to improve microbiome gut vitality.”

If those types of food or drinks are too challenging to include in your diet, Dr. Khokhar says to talk with your medical provider first. 

In most cases, taking prebiotic or probiotic supplements won't hurt and could possibly help.

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A gradual drop in testosterone is a normal part of aging and most men don’t experience any real symptoms or problems.

Others may not be so fortunate.

They may notice a lack of sex drive, muscles getting thinner and weaker and a loss of body hair over time. Or the shift can be subtle like mood changes, less energy or a lack of concentration.

Shitladas Pamnani, MD, with OSF HealthCare, says men, like women, experience major hormonal changes, especially in their testosterone levels. Some call it “male menopause.”

“Our energy goes down, sex drive goes down, it’s a natural cycle,” says Dr. Pamnani. “Our skin is not the same as we age, and other body organs, including hormone producing glands, are not functioning as well either as testosterone levels naturally decline.” 

Recently, a study published in the journal Annals of Internal Medicine revealed that low testosterone in men can also lead to an increase in mortality risk.

The study was done by researchers at the University of Western Australia and included more than 24,000 subjects. The researchers reported that low baseline levels of testosterone in men are associated with an increased risk of all-cause mortality (death by any cause) and that very low levels are related to a rise in cardiovascular death.

“As we age, studies have found that 50% of men above the age of 80 will have low testosterone,” says Dr. Pamnani.

While age is a major factor in a drop in testosterone levels, illnesses can play a role, too. Type 2 diabetes, obesity and pituitary gland problems can all affect levels, as can treatments such as radiation therapy, chemotherapy and steroid medicines.

Another problem is sleep apnea.

“Obstructive sleep apnea many times goes undiagnosed, which is also linked to decreased testosterone level as well as fatigue,” Dr. Pamnani says. “Those are common symptoms that middle aged men present with and could be explained as simple as sleep apnea, or even anemia or electrolyte deficiency.”

Low testosterone is usually discovered with a blood test, which is usually scheduled in the morning. According to Dr. Pamnani, normal levels range from 300 to 1,000 ng/DL.

If you test for low blood levels of testosterone and have significant symptoms, your medical provider may prescribe supplemental testosterone. This can boost levels and may help with muscles, protect bones, help improve mood as well as sex drive. Supplements come in different forms including shots, gels, patches and tablets. Possible side effects include sleep apnea, enlarged prostate and acne. However, experts say treating normal aging with testosterone therapy is not recommended.

If you don't have a medical condition that's causing your drop in testosterone levels, Dr. Pamnani says making simple healthy lifestyle changes can help maintain proper hormonal balance, such as regular exercise and eating a healthy diet. That’s because low testosterone can also lead to fat gain. If you’re not building muscle with the calories you take in, your body turns those calories into fat.

Bottom line, he adds, is have a conversation with your doctor about any issues that may be concerning to you. It can save your life.

“When it comes to treatment, there are risks and benefits. But you should always talk to your doctor before deciding to take testosterone supplements.”

 

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If you spend any time on TikTok, you probably know that some of its users have been singing the praises of what magnesium can do for people when it comes to sleep. But medical experts are saying not so fast.

Experts say there is not enough research currently to back that claim. Although there are many supplements like magnesium, claiming to help with sleep such as melatonin or tart cherry juice, what's most important is that we are creating a sleep schedule, eating healthy, staying hydrated and exercising to develop good sleep habits.

While the jury’s still out about sleep and magnesium, the attention garnered on TikTok is raising awareness of the important mineral. One study, estimates more than half of the country is magnesium deficient.

“Magnesium plays a very crucial role in many different body systems such as muscle and nerve function as well as energy production," says Brittany Van Tine, a dietetic intern with OSF HealthCare. "It’s also very important for maintaining blood sugar, blood pressure, as well as the activity of your muscle nerves in cardiovascular system.”

Other benefits include stress relief and improved hydration. Van Tine says because our bodies lack the ability to produce magnesium on our own, consumption must come from our diets. The recommended daily allowance of magnesium is 400 -420 milligrams for men, and 310-320 milligrams for women.

“Magnesium is found in a lot of different foods such as nuts, seeds, legumes, leafy vegetables, as well as milk and yogurt, and also fortified foods, which means that magnesium has been added back into foods like bread and cereal," says Van Tine. 

Other good sources of magnesium are avocados, black beans and bananas. And if you’re a fan of almonds, you’re in luck. Van Tine says one ounce or one handful of almonds is about 20% of the recommended daily amount of magnesium for adults.

But if you’re still not getting the right amount through your diet, Van Tine recommends a magnesium supplement.

“There are many supplements available on the shelves and they come in different forms such as magnesium oxide, magnesium citrate, and magnesium glycinate," she says. "When talking about purchasing a supplement, we need to talk about the bioavailability This is the amount that can be absorbed and then utilized in the body.”

That’s because large doses of magnesium can cause nausea, abdominal cramping and diarrhea.

While toxicity is rare when it comes to magnesium, Van Tine suggests having the conversation with your doctor first. You’ll be better off in the long run.

For more information on magnesium, visit OSF HealthCare.

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