Fitness enthusiasts like us, all know what creatine is and why it is one of the most popular bodybuilding supplements out there for boosting muscle growth and athletic performance. However: Is creatine safe for the kidneys? In this article, through the help of science, I will help you explore whether is there any impact of creatine supplementation on the kidneys.

Understanding, creatine and how it might affect kidney function.

I am sure when you researched creatine, you have witnessed many health concerns about its safety, and side effects like dehydration, muscle cramping, bloating, kidney problems and more. Among all the problems, the connection between creatine and kidney health turned out to be the trending concern amongst fitness enthusiasts these days, often linked to its supposed role in causing kidney strain or failure.

How Creatine is Processed, by the Kidneys

Our body converts creatine into creatinine, which is a waste product that is filtered by our kidneys. Therefore, it is common to see higher levels of creatinine levels when we measure our kidney health. This leads to misconception for example, healthy individuals start to assume they are suffering from kidney strain or have pre-existing kidney problems.  But please note that higher creatinine doesn’t necessarily mean kidney damage—especially in the case of healthy individuals.

In short, as long as you are following a recommended dose of creatine supplementation, your kidneys will be able to process both creatine and creatinine. However, be cautious or consult a healthcare professional if you are going for a loading phase and overloading your body with excess creatine leading to unnecessary stress on your kidneys. 

If you are unsure what a loading phase is and why it matters, read this paragraph on “What is Creatine Loading?“.

Recommended Dosages and Safe Usage of Creatine

The universal recommended dosage for creatine is 3 to 5 grams per day which is enough if you are a fitness enthusiast or a regular gym goer. However, professional bodybuilders and athletes might consider a loading phase for five to seven days followed by a maintenance dose of 3 to 5 grams per day. Lastly, I’d recommend to individuals with pre-existing kidney issues to avoid creatine supplements or consult a healthcare professional if you need to take creatine supplements.

Scientific Evidence on Creatine and Kidney Health

One of the research concluded that creatine is safe to take for healthy individuals and does not affect regular renal function when taken at the recommended dosage. However, it is not at all safe for individuals who have pre-existing kidney conditions and this is why I am recommending multiple times throughout my article to avoid creatine if you are already suffering from kidney issues. This is because if someone with an impaired renal function consumes creatine then their kidneys might struggle to filter creatinine effectively which can lead to further health complications.

Creatine and Kidney Function Monitoring

If you are feeling confused about whether creatine consumption is affecting your kidneys or not, you can opt for medical tests like creatine clearance, which can give you insights into how well your kidneys are functioning. 

My Tips for Safe Creatine Use to Protect Your Kidneys

Stay Hydrated

Creatine is known for pulling water into your muscles, which means, you must drink plenty of water too.

If you don’t know how much water you should be drinking while taking creatine, then I’d recommend reading my in-depth guide on “How Much Water Should I Drink If Taking Creatine?“. In this article, I explain the majority of everything about creatine and hydration including recommended water intake to monitoring your hydration status.

Follow Recommended Dosage

Again, do not megadose. Keep up with the daily recommended dosage of 3 to 5 grams. If you want to go for a loading phase followed by a maintenance phase protocol, be sure to consult a healthcare expert before doing so to avoid any unnecessary complications that might affect your renal health.

Consult a Doctor if You Have Kidney Concerns

Always check with a doctor if you have had kidney issues in the past, before starting to take creatine. If you want my advice then I’d say you avoid creatine supplements if you have any pre-existing kidney problems. It is better to be safe than sorry.

Take Breaks

Few people cycle their creatine usage, taking breaks regularly where they do not use the supplement to give their body time to reset.

Conclusion

So, is creatine safe for the kidneys? For the great majority of people, the answer is yes. You can safely use it, based on scientific research. Stick to the tips I have provided in the article, for example, follow universally recommended guidelines, remain conscious of your hydration needs and take breaks if needed. However, you should consult with a healthcare expert before starting creatine supplementation if you have pre-existing kidney problems. Lastly, Creatine can help immensely during your journey in fitness; you just need to use it wisely.