Creatine is one of the most popular dietary supplements, but many people worry that taking it every day could harm their kidneys. Research suggests that recommended doses are generally safe for healthy adults, although the supplement can affect certain kidney test results, reports VeryWell Health.
Research has found no evidence of kidney damage
Most studies have found that creatine does not have harmful effects on kidney function in healthy adults.
Kidney function remained unchanged
A recent review reported no significant difference in glomerular filtration rate (GFR) between people taking creatine daily and those who did not use supplements.
Short term use showed no negative effects
A study involving athletes found that consuming up to 0.3 grams per kilogram of body weight each day for seven days did not negatively affect blood cell counts, lipid profiles, metabolic markers, urine test results, or liver function.
Also read: How much omega-3 actually eases chronic pain, according to a review of 41 trials
Long term use also appears to be safe
According to the International Society of Sports Nutrition, there is no scientific evidence that creatine monohydrate causes harmful effects in healthy individuals when taken at doses of up to 30 grams per day for as long as five years.
Creatine naturally turns into creatinine
As the body breaks down creatine, it produces creatinine, a waste product that is filtered by the kidneys and removed through urine.
Creatinine is used to assess kidney function
Blood creatinine levels are commonly measured to help evaluate how well the kidneys are working.
Supplements can influence blood test results
Taking creatine may increase blood creatinine levels even when kidney function remains normal.
Also read: Intermittent fasting may keep weight off for a full year, even after you stop the diet
High protein diets may complicate testing
Using creatine together with a high protein diet may also increase blood urea nitrogen levels, making kidney test results more difficult to interpret.
Elevated creatinine can trigger false alarms
Higher creatinine levels may sometimes be mistaken for chronic kidney disease or kidney failure, even though no actual kidney damage is present.
People with kidney disease should be cautious
More research is needed to fully understand the effects of creatine in people with existing kidney disease, so caution is advised.
Close monitoring may be recommended
People with reduced kidney function or a higher risk of kidney problems may need regular monitoring if they choose to use creatine supplements.
Also read: Daily cottage cheese: what a 2025 review says about muscle, blood sugar, and sodium
Additional tests may provide clearer answers
Because creatine can affect creatinine levels, healthcare providers may use additional tests, such as direct GFR measurements or a urine albumin to creatinine ratio, to assess kidney function more accurately.
Also read: Scientists discover an unexpected benefit of creatine