Is Creatine Bad for Your Kidneys?
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If you’ve ever considered taking creatine, you may have heard the warning: “It’ll ruin your kidneys!” This is one of the most common concerns people have about this popular supplement. But is there any truth to it?
The short answer: No. Creatine is not harmful to the kidneys in healthy individuals when taken at the recommended dose. Let’s dive into where this myth came from and what the science actually says.
What Is Creatine?
Creatine is a natural substance found in your muscles and brain. Your body makes it, and you also get some from foods like red meat and fish. It helps provide quick energy for high-intensity activities like sprinting and weightlifting.
When you take creatine supplements (usually in the form of creatine monohydrate), it increases the creatine stored in your muscles. This helps improve strength, muscle mass, and workout performance—making it a favorite among athletes and gym-goers.
Why Do People Think It Hurts the Kidneys?
The myth mostly comes from confusion about lab tests. When you take creatine, your body naturally produces more creatinine—a breakdown product of creatine. Creatinine is often used as a marker to check kidney function in blood tests.
Here’s the key point: High creatinine levels don’t always mean poor kidney health—especially if you’re taking creatine or have more muscle. In people supplementing with creatine, the elevated creatinine reflects increased muscle turnover and storage, not kidney damage.
What the Research Says
Dozens of high-quality studies have looked at creatine’s safety—and the results are clear: Creatine does not damage the kidneys in healthy people.
Some highlights:
- Long-term studies (lasting 1 to 5 years) show no harmful effects on kidney function.
- Blood and urine tests remain normal in healthy individuals who take the recommended dose.
- No signs of kidney damage were found even in athletes using creatine daily over many months or years.
Even in older adults, diabetics, and people following high-protein diets, creatine was shown to be safe when monitored.
Who Should Be Cautious?
While creatine is safe for most, there are a few exceptions:
- People with existing kidney disease should not take creatine unless advised by a doctor.
- Those on certain medications that affect the kidneys (like NSAIDs or blood pressure drugs) should consult a healthcare provider first.
- If you’re unsure, a simple blood or urine test can check your kidney function before starting supplementation.
How to Use Creatine Safely
If you want to try creatine, here’s how to do it right:
1. Use the right dose
- Start with a loading phase (optional): 20 grams per day, split into 4 doses, for 5–7 days.
- Then continue with a maintenance dose: 3–5 grams per day.
2. Drink plenty of water
Creatine draws water into your muscles, so staying hydrated helps with absorption and comfort.
3. Stick with creatine monohydrate
It’s the most studied, most effective, and safest form of creatine.
Final Thoughts
Creatine is one of the most researched supplements in the world—and it’s safe for healthy individuals. The idea that it harms your kidneys is a myth that’s been debunked again and again by science.
If you’re healthy, take the proper dose, and stay hydrated, creatine can be a powerful tool for improving strength and muscle performance—without harming your kidneys.
Still unsure? Talk to your doctor and consider checking your kidney function before starting. But for most people, creatine is a smart, safe, and effective supplement.