Lifting Gains, Losing Health? Hidden Impact of Supplements on Your Kidneys - Dr Ratan Jha

Step into most gyms today, and you’ll notice it’s not just about lifting weights or running on a treadmill. There’s often a dedicated space packed with protein powders, creatine jars, and colourful pre-workout blends.

For many young adults, these aren’t just add-ons, they’ve become part of the routine, almost as regular as the workouts themselves.

But as a kidney specialist, I've begun to see a different side of this trend, and it’s not always as healthy as it looks from the outside.

We don’t usually give our kidneys much thought, they’re just quietly doing their job in the background. But that’s the thing. When you’re young and healthy, it’s easy to assume they can handle anything.

Add in regular supplements, heavy workouts, and not enough hydration, and over time, that silent strain builds up. The damage doesn’t show up overnight, but it does creep in, especially when no one’s watching for it.

It often builds slowly, quietly, and by the time symptoms appear, fatigue, swelling, changes in urination, the kidneys have already taken a hit.

What’s the Real Risk?

Protein is an essential macronutrient, especially for muscle recovery. But more isn’t always better. Overloading your system with protein supplements, particularly in high doses over a long period, can force your kidneys to work overtime clearing out nitrogen-based waste products.

Creatine, another crowd favourite, draws water into the muscles, which is helpful for performance, but can also lead to dehydration if your fluid intake doesn’t keep up. Dehydration makes it harder for kidneys to do their job, especially during intense workouts.

Then there’s the issue of "stacking," combining multiple products, often without knowing what’s in each one. Many pre-workout supplements contain hidden stimulants or diuretics that increase kidney workload. When mixed with a high-protein regimen and poor hydration, the risk is no longer theoretical.

What Young Adults Should Know

Before you start scooping powder into your morning shake, there are a few important things to consider:

1. Know your baseline: Get some basic blood work done. Checking your creatinine, estimated GFR, liver function, and electrolytes gives you a health reference point, especially if you’re planning to use supplements long term.

2. Hydration isn’t optional: Water is your kidneys' best ally. If your protein intake goes up, so should your fluid consumption. Don’t wait until you're thirsty, that’s already a sign your body is playing catch-up.

3. Stick to sensible doses: It’s easy to get swept up in influencer advice or gym bro science. But your body doesn't benefit from megadoses. Follow evidence-backed guidelines and don’t exceed recommended serving sizes.

4. Be cautious with combinations: Layering multiple supplements, especially those with added caffeine, creatine, or "proprietary blends," can make it harder to trace side effects or adverse reactions. Always read the labels and avoid doubling up on ingredients unintentionally.

5. Take a break: Your body isn’t meant to be on high-performance mode all year round. Cycling off supplements periodically allows your kidneys and liver time to recalibrate.

Why This Matters Now

Most people associate kidney issues with older adults or those with chronic illnesses. But in my practice, I’m seeing signs of kidney strain in people in their twenties, active, seemingly healthy individuals who’ve simply been overdoing it without realising the cumulative impact.

Even something as routine as popping a daily whey protein shake post-workout, combined with a poorly timed pre-workout, inadequate hydration, and minimal rest, can start creating metabolic imbalances that the kidneys quietly struggle to handle.

And remember, your kidneys don’t regenerate like your skin or liver. Damage tends to be permanent.

So, Should You Quit Supplements?

Not necessarily. Many supplements can be safe and effective, when used wisely, and with your own health in mind. But they aren’t magic powders. They’re tools, and like any tool, they work best when used correctly and with awareness.

Fitness isn’t just about visible gains. It’s also about keeping the systems you can’t see, like your kidneys, working smoothly for the long run. A good physique means little if your internal health is quietly deteriorating behind the scenes.

So next time you're tempted to double your scoop or buy into the latest "mass gainer" trend, pause. Ask yourself: are you fuelling your body, or overloading it?

Because when it comes to your kidneys, prevention truly is better than cure.