This story has been updated since it was originally posted on 10/10/23 to include Creatine
Supplements are everywhere you look these days, and there seems to be one for just about everything. The benefits they promise range from better sleep and a calmer mind to faster weight loss, a healthier heart, and more. And while it’s worth noting that, in some cases, supplements can be a great way to ensure you’re getting all the nutrients your body needs to thrive, it’s also important to keep in mind that no supplement comes without downsides.
In fact, many supplements can be dangerous if you take them in high doses, mix them with certain medications, or have pre-existing conditions. As it turns out, there are a few types of supplements that could pose a risk to your kidney and liver health, in particular. This is especially true if you already have a history if issues with these organs.
So, what are some of the worst options you should stay away from if you’re concerned about the health of your kidneys and liver? To uncover a few potentially dangerous supplements, we spoke to registered dietitian Jesse Feder, RDN, CPT, registered nutritionist Lisa Richards, creator of the Candida Diet, and registered nurse Lauren Thayer. They told us that fat-soluble vitamins like vitamins A, D, E, and K are among the riskiest choices, along with kava and creatine. Read on to learn about how each of these could impact your kidney and liver health.
1. Fat-soluble vitamins and kidney and liver health
In many cases, taking daily vitamins can be a great way to provide your body with essential nutrients you may be missing from your diet. "While taken in normal amounts, vitamins A, D, E, and K are harmless," Feder assures us. However, he notes, "certain supplements may contain high amounts of them which can be damaging to your liver and kidneys."
This is because vitamins like these are fat-soluble, which means that unlike water-soluble varieties, your body doesn't excrete them easily through urine. If you take doses that are too high, this could lead to a build-up, which Feder warns could damage your organs like your kidney and liver.
For this reason, it's always important to monitor your intake of these vitamins and stick to the recommended dosages. Additionally, remember that it's always best to get your vitamins straight from whole foods.
2. Kava and kidney and liver health
Kava is a popular anti-stress supplement that many people consume in order to bring a sense of calm to their brain and body. "Kava, which is typically consumed as a tea, is a supplement known to promote relaxation," Feder explains. Unfortunately, though, this relaxation could come with a risk; "Consuming kava regularly has been shown to affect enzyme and antioxidant activity in the liver which can lead to liver damage." Yikes!
On top of this, kava could also pose a risk to your kidneys. "Kava may decrease blood flow to the kidneys and cause increases in harmful metabolites which can also damage them," Feder warns.
Like any other supplement, you should always stick to recommended doses when consuming kava. Additionally, it's important to choose high-quality, reputable brands to ensure your safety. But if you have pre-existing liver or kidney issues, it's best to skip this supplement altogether and practice alternative stress management methods.
3. Creatine
Creatine is a supplement commonly used by athletes in order to provide muscles with energy during heavy workouts like weightlifting. And while Thayer says this supplement may be used in moderation, she warns that excessive use could be detrimental to your kidney health. That's because consuming too much creatine can lead to a build-up of the compound in your body. Richards agrees, noting that taking creatine could be especially harmful to people with preexisting kidney issues.
'There is some concern that excessive or prolonged use of high-dose creatine supplements could potentially strain the kidneys," Richards says. "Creatine is metabolized in the body and excreted by the kidneys. Long-term use of very high doses may put additional stress on the kidneys, but there is limited concrete evidence to suggest that it can cause kidney damage in healthy individuals."
Richards and Thayer emphasize the importance of taking creatine, like all supplements, with caution: "It's essential to use creatine as directed and consult with a healthcare professional, especially if you have preexisting kidney issues," Richards says. Got it!
All in all, we can't forget that although they may come with benefits, supplements also come with risks. The best way to minimize these risks is to follow guidelines, speak to your doctor, and, whenever possible, err on the side of caution.
