What You Need to Know About Heavy Metals
In recent years, consumers have become more informed and conscious about the quality and safety of the products they use. From foods to supplements and skincare, the demand for transparency has driven a clean-label movement—one that Clean Label Project (CLP) is proud to champion.
At the heart of this movement is a critical yet often overlooked issue: heavy metals. These invisible intruders can be found in the products we eat, drink, and apply daily—and they come with potential health risks. So, what are heavy metals? Why should we care? And what can you do to protect yourself and your family?
What Are Heavy Metals?
Heavy metals are elements with high atomic weights and densities, some of which can be toxic, even in small amounts. They occur naturally in the earth’s crust—thanks to billions of years of volcanic activity—but modern human activity like mining, fracking, and industrial agriculture has dramatically increased their presence in our environment.
Some heavy metals—such as iron, zinc, and copper—are essential for health in trace amounts. But others—like lead, mercury, cadmium, and arsenic—are toxic and can accumulate in the body over time, leading to a host of health issues.
The concerning part? You can’t see, taste, or smell them. They’re often absorbed by plants, bioaccumulated in animals, and make their way into our food supply and everyday products without us even realizing it.
Why Are Heavy Metals a Health Concern?
Heavy metals are known for their ability to bioaccumulate—meaning they build up in tissues, organs, and bones over time. Unlike many other chemicals, the body doesn’t easily eliminate them. This makes even low levels of chronic exposure a potential long-term health risk.
Here’s what the research has shown:
Neurological Damage: Lead and mercury are especially damaging to the nervous system. In children, lead can impair brain development and cause learning disabilities. In adults, it can lead to cognitive decline. Mercury exposure, often through contaminated fish, is associated with tremors, memory problems, and mood disorders.
Kidney Damage: Cadmium, found in some foods and water sources, can harm kidney function. Chronic exposure is linked to kidney disease.
Cancer Risk: Arsenic is a known carcinogen, associated with increased risk of skin, lung, bladder, and kidney cancers.
Immune System Disruption: Long-term exposure to toxic metals like lead and mercury can suppress the immune system, making the body more vulnerable to infections and autoimmune diseases.
Where Are Heavy Metals Found?
Unfortunately, heavy metals are more common than you might think. Some of the most frequent sources include:
Food: Certain crops—like rice, leafy greens, and root vegetables—are more prone to absorbing heavy metals from soil and water. Seafood, especially larger fish like tuna and swordfish, can contain high mercury levels.
Dietary Supplements: The Clean Label Project has tested hundreds of prenatal vitamin supplements and found concerning levels of heavy metals. These products are often consumed daily during a vulnerable period, amplifying the exposure risk.
Cosmetics: Lipsticks, foundation, and eyeshadow can contain trace amounts of lead, cadmium, or other metals, either from ingredients or contamination during manufacturing.
Drinking Water: Outdated infrastructure, agricultural runoff, and industrial waste can introduce heavy metals into water systems. Lead in drinking water is a major concern in older cities.
Toys and Household Items: Some imported toys, jewelry, and kitchenware may contain unsafe lead levels and other heavy metals.
How to Minimize Your Exposure
While you can’t completely avoid heavy metals (they're a natural part of the environment!), you can take steps to reduce your risk of unwanted exposure:
Diversify Your Diet: Rotate food sources to avoid overexposure to any one item. Incorporate a variety of antioxidant-rich fruits and vegetables to help your body combat oxidative stress—plus, it’s great for your microbiome!
Be Label Savvy: Look for third-party certifications, like Clean Label Project or Environmental Working Group. If you don’t see any seal, reach out to brands on social media and ask for transparency. Consumer demand drives industry change.
Filter Your Water: Invest in a certified water filtration system to reduce heavy metals, especially if you live in an area with known contamination risks. Contact your local municipality to learn more about your most recent water report.
Nutritional Support: A well-balanced diet that includes essential minerals like iron and zinc can help reduce the absorption of toxic metals. Speak with your healthcare provider about your individual needs.
Choose Trusted Brands: Support companies that voluntarily test for heavy metals and publish their results. These brands are setting a new standard for safety and integrity.
Final Thoughts
Heavy metals are a silent, persistent threat—often hiding in plain sight. But with awareness, advocacy, and the right tools, we can change that!
We believe everyone deserves to know what’s in the products they use. By holding brands accountable and empowering consumers with data, we can work toward a cleaner, safer, and more transparent future that’s accessible to all.
Because clean eating and clean living shouldn't be a guessing game. Let’s keep pushing for better!
— Jaclyn Bowen, MPH, MS
Jaclyn Bowen, MPH, MS, is a food safety expert and the executive director of Clean Label Project, a national non-profit dedicated to bringing truth and transparency to consumer product labeling. Using science, data, and benchmarking, Clean Label Project tests and ranks the quality and purity of popular food and consumer products, awarding its coveted evidence-based Purity Award.
Jaclyn co-authored the largest peer-reviewed study on lead and cadmium in baby food, published in Science of the Total Environment, and presented Clean Label Project’s groundbreaking research on cannabis product contamination at the United Nations in Vienna, Austria.
With a career spanning roles at NSF International, a World Health Organization Collaborating Centre, Jaclyn has expertise in organic, gluten-free, non-GMO labeling, food safety, and label claim compliance. Her passion lies in using testing and certification to drive consumer movements that spark industry and regulatory reform.
Outside of work, Jaclyn spends time with her three-year-old son and exploring life on her 22-acre farm.