Protein has long been associated with strength and vitality. While its essential role in human nutrition is generally undisputed, the ideal daily dosage remains highly debated. 

Despite different opinions on the ideal amount and source of protein, everyday consumers turn to increasing their protein intake via supplements or specially formulated food and beverages.

 

What your patients are buying

 

Health-conscious consumers purchase protein supplements to enhance muscle-building, athletic performance, and weight loss. Between protein powders and ready-made shakes and bars, the US market for protein supplements reached a value of $5.83 billion in 2022—and it’s predicted to soar to $10.8 billion by 2030.

Grand View Research. Protein Supplements Market Size, Share Industry Trends Report, 2025. Grandviewresearch.com. Published 2019.

 

Several companies are vying to win the hearts of specific groups, like women and vegans. From now through 2030, soy, spirulina, pumpkin seeds, wheat, hemp, rice, and pea protein are predicted to dominate this rapidly growing demand for plant-based protein.

Grand View Research. Protein Supplements Market Size, Share Industry Trends Report, 2025. Grandviewresearch.com. Published 2019.

 

 

Novel insights on protein and heart health

 

Research from the University of Missouri School of Medicine suggests that consuming 22% of total calories from protein (or about 60 to 90 grams daily) may be the sweet spot for optimal benefits without added risk.

Too Much of a Good Thing: Overconsuming Protein Can Be Bad for Your Health. University of Missouri School of Medicine. February 29, 2024.

These findings fall within the latest Dietary Guidelines for Americans, which advises a daily protein intake of 5.0 to 6.5-ounce-equivalents, or 10%–35% of total calories for adults.

Ellis E, Msora-Kasago C, Derocha G. How much protein should I eat? Academy of Nutrition and Dietetics. Updated October 2022.

Dietary Guidelines for Americans 2020-2025. USDA.

 

Investigators observed the effects of the specific amino acid, leucine, on cardiovascular disease. Leucine’s ability to promote macrophage activity helped clear plaque and debris from blood vessels.

Too Much of a Good Thing: Overconsuming Protein Can Be Bad for Your Health. University of Missouri School of Medicine. February 29, 2024.

 

 

Choosing whole foods over supplements

 

Health authorities typically encourage protein intake through whole foods over processed supplements. Sufficient protein intake supports muscle repair, immune function, hair growth, eye health, proper blood clotting, and fluid balance in the body. Fortunately, most Americans are consuming enough protein already but could benefit from a greater emphasis on seafood and legumes.

Ellis E, Msora-Kasago C, Derocha G. How much protein should I eat? Academy of Nutrition and Dietetics. Updated October 2022.

 

According to the most recent Dietary Guidelines for Americans, “Intakes of protein foods generally meets or exceeds recommended intake levels. Current patterns generally include meats, poultry, eggs, and nuts, seeds, and soy, while average intake of seafood falls well below recommendations. Beans, peas, and lentils—a subgroup of both the vegetable and protein foods groups—also are underconsumed by most adults.”

Dietary Guidelines for Americans 2020-2025. USDA.

 

 

Protein supplements pros and cons

 

Consuming protein immediately before or after exercise enhances muscle growth, and for many gym-goers, protein supplements are a convenient way to take advantage of this effect.

Protein boosts polypeptide YY production and suppresses ghrelin to promote satiety in overweight and normal-weight people. It also triggers insulin production, improving glucose control in those with diabetes and indirectly protecting against diabetes-related complications. Soy-based protein supplements have positive effects on serum lipids and blood pressure.

Patel V, Aggarwal K, Dhawan A, et al. Protein supplementation: the double-edged sword. Proc (Bayl Univ Med Cent). 2023;37(1):118-126. Published 2023 Dec 20. doi:10.1080/08998280.2023.2280417.

 

Nonetheless, excess protein can be hard on the kidneys and promote calcium loss. While the impact on healthy kidneys hasn’t been established, high protein intake exacerbates preexisting kidney problems. Consuming 90 grams or more of protein per day accelerates underlying kidney damage (particularly if the protein is animal-based).

Patel V, Aggarwal K, Dhawan A, et al. Protein supplementation: the double-edged sword. Proc (Bayl Univ Med Cent). 2023;37(1):118-126. Published 2023 Dec 20. doi:10.1080/08998280.2023.2280417.

 

Other potential negative effects of protein supplementation may include anger, acne, and the production of harmful metabolites following protein’s fermentation in the gut. Irritable bowel syndrome, colon cancer, intestinal permeability, DNA damage, and inflammation may be linked to higher protein supplementation, but more research is needed to determine any causal relationships.