Recently I came across a hot topic: according to reports, a celebrity admitted on a show to drinking protein powder long-term, and at a medical checkup his kidney condition was described as looking like that of “a 70-year-old.” The topic quickly hit the hot search lists, and the most concentrated question in the comments was—does drinking protein powder really damage the kidneys?
Let me put this upfront: this is the individual’s own statement on the show/interview—an individual anecdote—and cannot be taken directly as evidence that “protein powder damages kidneys.” Moreover, old claims about this celebrity’s kidneys first appeared in a 2019 program related to his pre-marital medical checkup. According to early Hong Kong media reports (a secondary source, not yet further verified), his family explained the main causes as “years of martial arts injuries and long-term painkiller use,” not protein powder. On the same matter, the accounts given at different times differ, which in itself suggests there may be more than one cause. So this article won’t touch gossip; it will only clarify “whether middle-aged and older people should supplement with protein powder at all.”
What exactly is protein powder
According to media introductions reproduced by Xinhua Net, protein powder is generally a powder made from purified soy protein, casein, whey protein, or combinations of these, used to supplement protein for people who under-consume or poorly absorb it. Simply put, it is not a “tonic” so much as a “concentrated source of protein”—the protein in it is essentially the same as that in eggs, milk, lean meat, and soy products, just purified and turned into powder.
What the evidence says about protein intake in healthy people
For healthy adults, current research evidence is insufficient to prove that moderate or slightly higher protein intake damages kidney function. Several systematic reviews and meta-analyses have observed that high-protein diets may slightly raise the kidney filtration rate in the short term, but this is generally seen as a physiological adaptation of the body; whether it has any long-term effect remains an open question.
Here is a key distinction: the same phrase “eat more protein” means completely different things for different people. For those whose kidney function has already declined, or who are otherwise at high risk, a high-protein diet may increase the “workload” on the kidneys and calls for extra caution; but for healthy people with normal kidney function, current evidence does not support the claim that “eating more protein will ruin your kidneys.”
What the guidelines have actually been stressing
The Chinese Dietary Guidelines (2022) issued by the Chinese Nutrition Society provide a full set of recommendations on “how to eat enough”: fish, poultry, eggs, and meat averaging 120-200 g per day, more than 300 ml of milk, and 25-35 g of soybeans and nuts. The guidelines set the reference protein intake for adults at roughly 65 g per day for men and 55 g per day for women; the 2023 edition of the Chinese Dietary Reference Intakes also raised the recommended protein intake for adults over 65.
The Kexue Zhongguo (Science China) rumor-debunking platform also reminds us: you cannot simply assume that “taking protein powder increases the burden on the kidneys.” Whether it constitutes a burden depends on whether the long-term total protein intake from all sources exceeds an individual’s kidney processing capacity. What the guidelines advocate is “increasing the proportion of high-quality protein,” not increasing total protein without restraint.
In plain words: the core question is not “whether to take protein powder,” but “how much protein you actually eat in a day and whether your kidneys can handle it.”
Who may need supplementation and who should be cautious
For most people, the best source of protein is still everyday food. The table below helps you find your category—note that it is only a hint about “whether to keep an eye on it,” not a dosage or medication recommendation:
| Population | Guidance |
|---|---|
| Can’t eat much meat, eggs, or dairy in daily life; overall low food intake | Look at the overall diet first; consider supplementation only if needed |
| Long-term staple-food-based diet with few high-quality protein sources (e.g., vegetarians) | Adjust the food structure first; consider supplementation only if needed |
| High exercise volume, fitness and muscle building | Assess together with total daily protein intake |
| Older adults with poor chewing/digestion who eat little meat | Prioritize getting protein from three meals; don’t jump straight to powder |
| Healthy adults with balanced meals | Generally no extra supplementation needed |
| Chronic kidney disease / renal insufficiency | Be cautious; follow medical advice and control total protein by disease stage (see WS/T 557-2017) |
| Liver disease (cirrhosis, hepatic encephalopathy) | Be cautious; consult a doctor first |
| Gout / high uric acid | Be cautious; consult a doctor first |
| Allergy to ingredients, acute pancreatitis, gastrointestinal failure | Do not self-supplement; consult a doctor first |
This table only helps you decide “whether to keep an eye on it.” If you truly need supplementation, start by reviewing your overall diet; especially if you have underlying conditions, don’t make the call on your own.
A few common misconceptions
- Myth 1: Protein powder is a “health product,” so eating more of it can’t hurt. Protein is a nutrient too; the amount you take in must be tallied in total—more is not always better.
- Myth 2: Drinking protein powder inevitably increases the burden on the kidneys. This claim lacks evidence; what matters is total intake and individual circumstances.
- Myth 3: Older people who eat little meat should supplement with more protein powder. Many elders actually eat too little overall; first find ways to make their three meals better and more balanced, rather than focusing only on protein powder.
In these situations, don’t tough it out—seek medical care promptly
If a family member develops eyelid or lower-limb edema, obvious changes in urine output, foamy urine that persists, or unexplained fatigue, don’t guess whether it’s “too much protein” and don’t scare yourself by comparing with online claims—go to the hospital and let a doctor judge. Protein intake for chronic kidney disease patients should be determined by a doctor based on disease stage and physical condition—the industry standard WS/T 557-2017 likewise gives recommendations separately by stage; it is by no means as simple as copying one number.
In closing
A celebrity’s checkup result is his personal matter; what we can do is think through “whether to supplement with protein powder.” For middle-aged and older friends and for children worrying about their parents, eating well first and arranging high-quality protein across three meals is more practical than rushing to order protein powder. If supplementation is truly needed, first take a clear look at your overall diet and, when necessary, listen to a doctor’s opinion.
Do any elders in your family drink protein powder? How did they start, and how is their everyday eating? Feel free to share in the comments.
Health disclaimer: This article is health education and does not constitute medical or therapeutic advice. Individual circumstances should be judged by a doctor in person; seek medical care promptly if you feel unwell.