A healthy lifestyle involving regular exercise at a fitness center or gym is becoming increasingly popular, especially among young people. Achieving a muscular, fit, and attractive physique is a goal for many.
However, behind this enthusiasm for healthy living, there's a trend worth wary of: excessive and unsupervised supplement consumption. Many people believe that the more supplements they take, the more optimal their training results will be.
In fact, this habit can actually have serious impacts on health, one of which is kidney failure.
Kidneys: Small Organs with a Big Role
The kidneys perform vital functions in the body, including filtering metabolic waste, regulating fluid and electrolyte balance, and maintaining blood pressure. Every substance entering the body, including medications and supplements, is largely processed and excreted through the kidneys. When the kidneys are constantly forced to work hard due to excessive substance intake, the risk of kidney damage increases.
The Myth: “Supplements Are Safe Because They Are Sold Over-the-Counter”
Many gym-goers assume supplements are safe because they're readily available without a prescription. This is a dangerous myth. Not all over-the-counter products are truly safe for long-term use, especially when used in high doses or combined with other supplements. Certain substances can put additional strain on the kidneys, especially when taken without considering an individual's health conditions.
Types of Supplements That Pose a Risk to the Kidneys
Some supplements that are often consumed by gym kids have the potential to harm the kidneys if used unwisely:
- High dose protein
Excessive protein intake, especially in the form of whey protein or protein powder, can increase the production of metabolic waste products such as urea. In people with pre-existing or undetected kidney function, this condition can accelerate kidney function decline. - Creatine
Creatine has been shown to help improve performance and muscle mass. However, long-term use, excessive doses, or combined with dehydration can lead to impaired kidney function. Blood creatinine levels can also increase, which is often mistaken for a sign of kidney disease. - Fat burner and pre-workout
Many products contain high levels of caffeine, stimulants, or substances of unknown origin. These substances can cause dehydration, increase blood pressure, and even trigger kidney damage if consumed consistently. - Herbal supplements and “boosters” are unclear
Products claiming to be "natural" or "herbal" aren't necessarily safe. Some contain nephrotoxic ingredients or are contaminated with harmful substances that can slowly damage the kidneys without any early symptoms.
Why Are Gym Kids At Higher Risk?
Strenuous exercise increases fluid requirements. If high supplement intake isn't balanced with adequate hydration, the kidneys will work harder in a dehydrated state. Furthermore, some individuals combine supplements with pain relievers, energy drinks, or even illicit substances, further increasing the risk of acute and chronic kidney injury.
Kidney Failure Doesn't Always Come with Early Symptoms
One of the greatest dangers of kidney disease is its often asymptomatic nature in its early stages. Many patients only discover their kidney problems when they have advanced, characterized by swelling, weakness, nausea, loss of appetite, and the need for dialysis. A history of excessive supplement consumption is often only revealed after a thorough medical evaluation.
Wise Use of Supplements
It's important to emphasize that supplements are not a substitute for essential food. Nutritional needs should be met through a balanced diet containing protein, carbohydrates, healthy fats, vitamins, and natural minerals. Supplements are supplementary and should only be used when clearly indicated.
Some safe principles in using supplements include:
- Don't take many types of supplements at once without a clear goal.
- Avoid excessive doses and long-term use without evaluation.
- Ensure adequate hydration before, during, and after exercise.
- Have your kidney function checked regularly, especially if you regularly take supplements.
- Consult your doctor or healthcare professional before starting or changing any type of supplement.
Being a "gym kid" doesn't mean sacrificing your health for instant results. A healthy body isn't just about big muscles, but also optimally functioning internal organs. Excessive and uncontrolled consumption of supplements can be a ticking time bomb that could lead to kidney failure. It's not just about following a trend. Remember, your kidneys can't be replaced as easily as changing your gym routine.
Article written by Dr. Fenny Elvina Ridho, Sp.PD – FINASIM (Internal Medicine Specialist, EMC Cikarang Hospital).