Is Creatine Bad For You?
Discover the scientific consensus on creatine monohydrate supplementation and its impact on kidney function in healthy individuals.
What does the research say?
The current scientific consensus is that oral creatine monohydrate supplementation, at dosages of 5 - 20 grams daily, does not negatively impact renal function in otherwise healthy individuals. Extensive research spanning over two decades has not found evidence to support the notion that creatine is harmful to the kidneys in healthy people.
The body of scientific literature examining creatine’s effects on kidney function is extensive. It comprises observational studies, randomized controlled trials, mechanistic investigations, and meta-analyses. Collectively, this research points toward a similar conclusion: creatine monohydrate supplementation, at typical doses of 5–20 grams per day, does not appear to pose significant risks to the kidneys in healthy individuals.
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Long-Term Studies
Multiple long-term studies have found no evidence of creatine-induced kidney damage in healthy individuals.
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Meta-Analyses
Meta-analyses, combining data from multiple studies, concluded that creatine supplementation doesn't negatively impact kidney function in healthy individuals.
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Creatinine Levels
Creatine supplementation can slightly increase serum creatinine levels, but this is due to the metabolic conversion of creatine to creatinine and is not indicative of actual kidney damage.
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No Histological Changes
Studies examining kidney tissue have found no histological changes associated with creatine supplementation. This suggests that creatine does not cause damage at the cellular level.
Long-Term Studies Supporting Creatine Safety
Several long-term studies support the safety of creatine monohydrate supplementation at recommended doses (5-20 grams daily) in healthy individuals. Here are some notable examples:
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Poortmans and Francaux (2000)
This study helped alleviate initial concerns by showing that otherwise healthy athletes did not experience deleterious kidney effects over nearly two years of consistent creatine use.
  • Design: Observational study of athletes supplementing with creatine for 21 months
  • Dose: 20 g/day loading, then 2–5 g/day maintenance
  • Key Findings: No adverse changes in serum creatinine, creatinine clearance, or urine protein levels
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Mayhew et al. (2002)
While observational in nature and prone to confounding variables, the lack of any significant negative renal outcomes in a cohort of high-level athletes remains reassuring.
  • Population: NCAA Division I athletes with 2–5 years of creatine use
  • Key Findings: Regular creatine supplementation showed no apparent impact on kidney function.
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Kreider et al. (2003)
12-week study on resistance-trained men found no significant differences in kidney function markers between creatine and placebo groups.
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Gualano et al. (2014)
Meta-analysis concluded creatine supplementation did not significantly alter kidney function markers.
Meta-Analyses Supporting Creatine Safety
Meta-analyses compile data from multiple studies to provide a higher-level overview of the existing evidence. Their results often carry substantial weight in the scientific community due to the breadth of data they encompass:
Gualano et al. (2014)
Found no significant alterations in serum creatinine or glomerular filtration rate (GFR), indicating no evidence of kidney damage in healthy individuals.
Chilibeck et al. (2017)
Comprehensive analysis concluded creatine was not associated with adverse effects on renal function in healthy individuals.
Kreider et al. (2017)
Influential meta-analysis reaffirmed the safety and efficacy of creatine supplementation in healthy individuals, confirming no negative impact on kidney function.
Forbes et al. (2018)
Focused on resistance-trained populations, concluding no evidence of harm to renal function even with extended use.
Randomized Controlled Trials (RCTs) on Creatine Safety
RCTs are considered the gold standard in clinical research due to their rigor and ability to infer causal relationships. A significant number of RCTs investigating creatine safety report no harmful effects on renal biomarkers:
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1995 - Earnest et al.
RCT on American football players found no significant differences in kidney function markers between creatine and placebo groups.
  • Design: American football players supplemented with either creatine (20 g/day loading, then 5 g/day) or a placebo over several weeks
  • Findings: No significant differences in kidney function markers between groups
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1996 - Kreider et al.
Early RCT observed no adverse effects on kidney function in resistance-trained men taking creatine for six weeks.
  • Design: Participants ingested 20 g/day of creatine for 5 days, followed by 5 g/day for 6 weeks
  • Outcomes: Measurements of serum creatinine, blood urea nitrogen (BUN), and general blood chemistry revealed no pathological changes
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2003 - Greenwood et al.
12-week RCT on resistance-trained men confirmed long-term safety of creatine supplementation at 5g/day.
  • Population: Resistance-trained men using creatine (5 g/day) for 12 weeks
  • Results: No detrimental effects on serum creatinine or BUN, indicating stable renal function
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2011 - Candow et al.
No observed negative impact on kidney function, even in an older population that might be considered more vulnerable.
Population: Older adults (59–77 years old)
Duration: 12 weeks
Expert Organizations Supporting Creatine Safety
Several expert organizations have reviewed the extensive research on creatine monohydrate and issued position stands affirming its safety and efficacy. These organizations base their recommendations on the totality of scientific evidence, ensuring their guidelines reflect the current understanding of creatine's effects.
International Society of Sports Nutrition (ISSN)
The ISSN, a leading authority on sports nutrition, has repeatedly affirmed the safety and efficacy of creatine monohydrate supplementation in healthy individuals. Their position stand highlights that creatine is one of the most well-researched and effective supplements for enhancing exercise performance and muscle growth.
National Strength and Conditioning Association (NSCA)
The NSCA, a respected organization focused on strength and conditioning, recognizes creatine as a safe and effective supplement for enhancing strength, power, and muscle mass. Their recommendations support creatine use for healthy individuals engaged in resistance training.
American College of Sports Medicine (ACSM)
The ACSM, a prominent organization in sports medicine and exercise science, acknowledges creatine as a safe and effective ergogenic aid for improving high-intensity exercise performance. Their guidelines recommend creatine for healthy individuals seeking to enhance athletic performance.
Creatine Safety for Healthy Individuals
The question, “Is creatine bad for you?” has been examined extensively over the past two decades. The scientific consensus—supported by observational studies, randomized controlled trials, and meta-analyses—is that creatine supplementation does not cause renal dysfunction or kidney damage in individuals who begin with healthy renal function. Although serum creatinine may rise due to increased creatine turnover, this change is generally a benign metabolic adaptation and not indicative of actual kidney injury.
Extensive Research
Decades of research consistently demonstrate creatine's safety.
Expert Consensus
Leading sports nutrition and health organizations affirm creatine is safe and effective.
Recommended Dosage
5-20 grams daily is generally safe for healthy adults.
Consult Healthcare Provider
Consult your doctor before starting any new supplement, especially if you have pre-existing health conditions.