There’s a plethora of supplements on the market right now. Whether you’re looking for something to help you lose weight, sleep better, or even improve the appearance of your hair, skin, and nails, it seems like there’s something out there for just about everyone. However, it’s important to remember that, just as with anything you put into your body, supplements also come with many potential risks.
There are many dangerous supplements out there. While this doesn’t mean that you should never take any sort of supplement again, it does mean that you should be aware of any possible side effects and take supplements with caution. Kidney damage is one potential risk associated with several common supplements, including Vitamin C and Creatine. To learn more about how both of these could take a toll on your kidney, we spoke to health experts Conor O’Flynn, MD, and dietitian Trista Best. Find all of their expert insight and advice for safe supplement consumption below.
1. Vitamin C
Vitamin C is an important part of any healthy diet. However, supplements might not be the best way to get it. In addition to the fact that vitamin C supplements may be ineffective, Dr. O'Flynn warns that they could also be dangerous for your kidney.
"While vitamin C is essential for overall health, excessively high doses in supplement form can increase the risk of kidney stones, particularly in individuals with a history of kidney stones," he warns.
To avoid the issue of kidney stones, he recommends that you stick to the recommended daily allowances. Or, better yet, aim to get your vitamin C directly from the foods you eat. Luckily, there are tons of great options!
2. Creatine
If gaining muscle is one of your health goals, you may take a creatine supplement to accompany your workouts. However, Best warns that consuming too much of this muscle-building compound could be detrimental to your kidney.
"When you take creatine supplements, especially in high doses or for extended periods, the body metabolizes it into creatinine, a waste product," she explains. "The kidneys filter creatinine out of the blood for excretion in urine." When you really go overboard, she says, "elevated creatinine levels due to high creatine intake can overload the kidneys, requiring them to work harder to eliminate it."
Over time, this can result in serious damage. "Prolonged strain on the kidneys can lead to kidney stress or damage, particularly in individuals with preexisting kidney conditions," Best says.
While Best notes that creatine is generally considered safe when used as directed and most people can tolerate it without kidney issues, this is a good reminder that it's crucial to stick to guidelines when consuming it—or any other dietary supplement.
The bottom line
In many cases, supplements can do your body a lot of good. However, sticking to the recommended doses, staying educated on the risks, and speaking to your doctor before adding anything new to your daily regimen is always a good way to go to keep your health in check.
