Creatine and Kidney Health

Creatine is a common supplement well known for its role in muscle metabolism and energy production. It has been studied in the medical literature for over three decades supporting its safety and efficacy when taken correctly. It became popular particularly after the 1992 Olympics when athletes widely adopted it to enhance performance.

For healthy individuals, short term use (weeks to months) and long term use (years) are both considered safe. The most common side effects of creatine supplementation is bloating, abdominal distention, and minimal weight gain (3 lbs) in the first week due to water retention in the muscles. The typical recommended dose for creatine monohydrate is 20g/day x 5 days for loading, followed by 3g/day for maintenance. Long term use is also 3g/day. Creatine can be taken at any time of the day, but some prefer taking it post-workout due to potential benefits in muscle recovery.

Creatine facts vs. fiction

A common myth is that creatine affects kidney function. These misconceptions arise from the fact that kidney function is most often measured by a blood test called creatinine. Similar spelling and sounding words– but there is no known cause and effect relationship. 

For individuals with pre-existing kidney disease or medical conditions, creatine supplementation (along with many other supplements) can result in what looks like a kidney problem on blood work due to an elevated creatinine level. As a sports nephrologist, I come across this concern often needing to decipher whether the abnormal lab value can be explained by dehydration or from the supplement itself. It is important to seek medical advice prior to initiating new supplements or vitamins to ensure there are no interactions and it is safe for you.

In summary, creatine is safe for most people and offers performance benefits, particularly for strength and high-intensity activities. As with any supplement, it’s best to use it responsibly and consult with a healthcare provider if you have any medical conditions.

Ready to take charge of your health?

Want expert guidance on exercise, recovery and kidney health? Book a consultation with a board-certified sports nephrologist today! www.sportsnephrology.com.

Raeeda Gheewala M.D.
Sports Nephrologist