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Nowadays, when you open social media, you are flooded with advice to fitness, diet and body transformation. Some people recommend adopting a diet high in protein, while others are seen promoting supplements meant for rapid weight loss. Many fitness influencers and gym trainers promote different types of protein powders, fat burners and pre-workout drinks as easy shortcuts to staying fit. However, if taken incorrectly or excessively, many of these energy-boosting supplements can cause harm to one of the body’s most vital organs – the liver.

Whatever we eat and drink, the liver does the work of processing it. As a result, if a person continues to consume such powerful supplements, chemicals or unnecessary fitness medications, it can put unnecessary stress on the liver. With that in mind, let’s take a look at some of the common mistakes people make in their pursuit of fitness – mistakes that put them at risk of liver damage.

1. **Taking more protein than required can be harmful:** Nowadays, there is a huge craze about protein among the common people. Many gym goers start consuming protein powders, shakes and bars in larger quantities than they actually require. It’s true that protein is important for the body – it helps build muscle and repair tissues – but consuming too much of *any* can be harmful. If the body is given more protein than it needs – especially in supplement form – the liver and kidneys have to work harder to process it. Over time, this can increase metabolic stress in the body. Experts suggest that people should give priority to natural sources – like pulses, cheese, eggs, milk, curd, soya, nuts and seeds – to meet their protein requirements. Unless specifically recommended by a doctor or nutritionist, no person should take more supplements than they actually need.

2. **Excessive use of fat burners and pre-workout drinks:** In an attempt to lose weight quickly and increase energy levels during workouts, many people turn to fat burners and pre-workout supplements. These supplements often claim to provide rapid fat loss and instant energy; However, they often contain ingredients that can have adverse effects on the liver. The powerful ingredients, excessive caffeine, and certain chemicals in these products can cause liver irritation or toxicity. Many people overuse these supplements in their quest to increase muscle size or lose weight quickly – and in the process, even exceed their recommended limits. This causes unnecessary stress on the body and can lead to serious health problems in the long run.

3. Taking multiple supplements at once: “Stacking” – the practice of taking several different supplements at once – is a growing trend in the fitness industry. This includes people who take a combination of different products like protein powder, fat burner, pre-workout formula, vitamins and muscle gainers. People often assume that taking large amounts of supplements will provide quick results; But, this habit can be very dangerous for the liver. Every supplement has different effects on the body. In many cases, different supplements contain ingredients that can react poorly with each other inside the body when taken together. If these supplements are not of good quality, the risk of liver damage increases even more. Therefore, it is very important to consult a doctor or dietitian before including any supplement in your diet.

Early warning signs of liver damage that should not be ignored

1. Liver problems usually increase slowly in the initial stages. Its symptoms often resemble general fatigue or weakness, due to which people ignore them or do not take them seriously. However, if these symptoms persist, one should immediately consult a doctor.

2. If you continue to feel physically tired even after taking a lot of rest, it could be a sign of the liver not functioning properly.

3. When the liver does not function properly, the digestion process gets disrupted, which can lead to loss of appetite.

4. Feeling pain or discomfort in the upper abdomen can also be a warning sign. Additionally, yellowing of the skin and eyes (jaundice) can also be a symptom of liver problems. 5. If your urine appears unusually dark (thick) even after drinking a lot of water, then it should not be ignored.

6. Rapid change in weight without any apparent reason can also be a sign of some liver problem.

What to do to stay fit?

1. Eat balanced and home-cooked food.

2. Drink plenty of water. Exercise regularly.

3. Get complete sleep.

4. Do not take any dietary supplement without consulting an expert.

5. Keep getting your health checked regularly.