Getting the right nutrients is essential for overall health and well-being. However, many individuals fall short of meeting their nutritional needs through diet alone and turn to dietary supplements as a quick fix. While supplements can provide essential vitamins and minerals, some may carry hidden risks—especially to your kidneys.
With the supplement industry booming and products more accessible than ever, it’s important to know which ones could quietly harm your kidneys over time. Here are five common supplements that could put your kidney health at serious risk.
1. Vitamin C
Vitamin C is known for its immune-boosting and collagen-producing benefits. However, consuming it in high doses—typically more than 2,000 mg per day—can be harmful. Excess vitamin C can break down into oxalate, which may form crystals that accumulate in the kidneys, increasing the risk of kidney stones or, in rare cases, more severe kidney damage.
A 2013 study linked high-dose ascorbic acid supplements with a twofold increase in kidney stone formation in men, suggesting a clear dose-dependent risk.
2. Vitamin D
Often taken for bone and immune health, vitamin D can also pose risks when overconsumed. Excessive vitamin D intake can lead to hypercalcemia, a condition where too much calcium builds up in the blood. This may result in calcium deposits in the kidneys, causing damage and impairing function.
In one reported case, a man prescribed high doses of vitamin D by a naturopath developed elevated creatinine levels—a marker of kidney dysfunction—due to supplement-induced toxicity.
3. Creatine
Popular among gym-goers and athletes, creatine supplements help build muscle and improve performance. However, creatine increases levels of creatinine, a waste product the kidneys must filter. While generally safe for healthy individuals, excessive or prolonged use—especially when dehydrated—can stress the kidneys and may be risky for those with existing kidney conditions.
4. Herbal Supplements
Despite being labeled as “natural,” certain herbal supplements can be harmful to kidney health. Ingredients like aristolochia (sometimes found in weight-loss or detox products) and licorice root have been associated with kidney toxicity. The National Kidney Foundation advises avoiding herbal supplements if you have—or are at risk for—kidney disease.
5. Protein Supplements
Protein supplements are widely used to support fitness and muscle growth. However, excessive protein intake can burden the kidneys, particularly in people with reduced kidney function. The body must process and eliminate nitrogen—a byproduct of protein metabolism—placing extra strain on the kidneys over time.
Protecting Your Kidney Health
Before starting any supplement, consult your doctor—especially if you have high blood pressure, diabetes, or a family history of kidney disease. To support kidney function:
- Stay hydrated
- Eat a balanced diet low in sodium and processed foods
- Manage chronic conditions through healthy lifestyle choices
Supplements can be helpful, but knowing the risks is key to making informed decisions that truly support your health.
