Creatine and Kidney Function: What You Need to Know

When you take creatine, a naturally occurring compound in muscles that helps produce energy during short bursts of activity. Also known as creatine monohydrate, it's one of the most studied supplements in sports and fitness. Millions use it to build strength, recover faster, and boost performance. But a common question keeps coming up: does creatine hurt your kidneys?

The short answer? For healthy people, no — not based on decades of research. A 2020 review of 31 clinical trials found no link between creatine supplementation and kidney damage in people with normal kidney function. The myth started because creatine breaks down into creatinine, a waste product measured in blood tests to check kidney health. Higher creatinine levels don’t mean your kidneys are failing — they just mean you’re making more creatine. Think of it like eating more meat: your creatinine goes up, but your kidneys are just doing their job.

But here’s where it gets real: if you already have kidney disease, a condition where the kidneys can’t filter blood properly, adding extra creatine might increase the workload. Doctors often advise against it in advanced stages. Same goes for people with high blood pressure, a condition that strains the kidneys over time, or those taking nephrotoxic drugs, medications known to harm kidney tissue, like certain antibiotics or NSAIDs. These groups should talk to a doctor before starting creatine.

What about long-term use? Studies lasting up to five years show no decline in kidney function among healthy athletes who took 5 grams daily. Even in older adults, creatine helped maintain muscle without hurting kidney markers. The key is dosage — stick to 3–5 grams a day. More doesn’t mean better, and it might raise your creatinine levels unnecessarily.

And don’t confuse creatine with protein powders or pre-workouts loaded with other ingredients. Some products mix creatine with stimulants, diuretics, or artificial sweeteners that could stress your kidneys. Always check the label. Pure creatine monohydrate is the safest, most researched form.

Bottom line: if your kidneys are healthy, creatine won’t break them. But if you’re unsure — get a simple blood test. Know your baseline creatinine and eGFR before you start. Then retest after three months. That’s how you stay in control.

Below, you’ll find real-world insights from people who’ve used creatine, studies that cleared up the confusion, and what to watch for if you’re managing other health conditions. No fluff. Just what matters.

Creatine and Kidney Disease Medications: How to Monitor Renal Function Safely

Creatine raises creatinine levels, which can falsely suggest kidney damage. Learn how to monitor renal function accurately if you're taking creatine or on kidney medications - without unnecessary tests or misdiagnosis.