Protein supplements and high-protein diets are everywhere on social media. They are often accompanied by exaggerated health benefit claims. But is there such a thing as too much protein?

To find out, WellTuned spoke with Dr. Bertram Prosser, a medical director for BlueCross BlueShield of Tennessee.

“It is possible to consume too much protein,” Dr. Prosser says. “However, healthy adults with normal kidney function can usually handle higher intakes. The primary concern with excessive consumption is kidney strain.”

How much protein should we consume?

Dr. Prosser: The Recommended Dietary Allowance (RDA) for a healthy, sedentary adult is 0.8 grams per kilogram of body weight (or about 0.36 grams per pound). For instance, a 150-lb. person would need approximately 54 grams of protein per day. This intake generally falls within the range of 10% to 35% of total daily calories.

Protein needs vary based on individual factors:

Athletes and highly active individuals typically need more protein than sedentary individuals.

Older adults (over 65) can benefit from more protein. This can help counteract age-related muscle loss, known as sarcopenia.

Individuals managing certain health conditions may also need more protein. Pregnant or lactating females may need higher intakes. Those in states of recovery (from severe burns or trauma) may also need increased intake.

People with kidney disease may need to significantly restrict protein.

Children have lower protein consumption recommendations specified by age and weight.

Can you consume too much protein?

Dr. Prosser: Excessive consumption is particularly risky for individuals with pre-existing kidney disease. Another potential issue is dehydration due to increased fluid demand for urea excretion. People can also gain weight if excess protein contributes to a total calorie surplus.

People who consume excessive protein can experience digestive issues like constipation or bloating. These often result from a lack of fiber, persistent dehydration or increased thirst. They can also experience unexplained fatigue or brain fog.

Does the source of protein matter to our health?

Dr. Prosser: The source of protein makes a difference. Diets high in animal-based proteins are linked to cardiovascular disease and certain cancers. Animal-based proteins include meat, chicken, eggs, dairy and fish.

Plant-based proteins are associated with better long-term health outcomes. This is due to their high-fiber, antioxidant and low saturated-fat content. These proteins include beans, nuts, whole grains and vegetables. Plant proteins also provide a greater variety of essential amino acids.

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Are protein supplements necessary?

Dr. Prosser: For most people, dietary sources of protein are enough. People should approach protein claims on social media with skepticism. Look for evidence-based information from credible sources rather than anecdotal claims. Many of those behind these claims benefit from the sale of certain products.

How to determine your protein needs

Dr. Prosser: Consider your activity level, age, health status and goals. Consulting with a health care provider or registered dietitian can provide personalized guidance.

“The key is balance,” Dr. Prosser says. “Most people can meet their protein needs through a balanced diet without supplements.”

More from Dr. Prosser on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.