No. In people with healthy kidneys, controlled studies do not show that creatine damages the kidneys. The rise in the creatinine blood marker that worries people is an expected effect of carrying more creatine, not a sign of harm.
Key takeaways
- Creatine raises the creatinine blood marker, but that is expected and not a sign of damage.
- Controlled studies show no harm to kidney or liver function in healthy people.
- If you already have kidney disease, check with your doctor first.
Where the kidney worry comes from
The belief that creatine damages the kidneys is widespread, and it is easy to see why it took hold. When you supplement with creatine, a routine blood marker called creatinine tends to rise. Doctors use creatinine to estimate how well the kidneys are filtering, so a higher number can look like a warning sign.1
The explanation is simpler than it appears. Creatinine is the natural breakdown product of creatine in muscle. When you carry more creatine, your muscles produce more creatinine, so blood levels rise. This is an expected result of supplementation, not evidence that the kidneys are struggling.1
What controlled studies actually find
When researchers measure kidney function directly rather than relying on the creatinine estimate, creatine looks safe in people with healthy kidneys. A review of the misconceptions around creatine concluded that, at recommended doses, it does not cause kidney damage or renal dysfunction in healthy individuals.1
A systematic review and meta-analysis of the available trials reached the same conclusion, finding that creatine does not induce kidney damage at the doses and durations studied.2 A 2023 narrative review in Nutrients went further, noting that while a few isolated case reports and animal studies have raised concern, well-designed clinical trials do not support the claim that creatine causes kidney failure.3
Long-term data point the same way. College football players who supplemented for up to three years, at an average of around 14 grams a day, showed no detrimental effect on kidney or liver function.4
Does creatine affect the liver?
The evidence here is also reassuring. No study of creatine in healthy people has shown harm to the liver, and the same long-term athlete data found no adverse effect on liver markers.4 As with the kidneys, a raised creatinine reading does not mean creatine is harming these organs.
The one group that should be cautious
The reassurance applies to people with healthy kidneys. If you already have chronic kidney disease, reduced kidney function or a history of kidney problems, the picture is less certain because long-term supplementation has not been studied thoroughly in that group.3,5 Mayo Clinic advises people with kidney disease to talk to their healthcare team before using creatine, and the same caution applies to liver disease, diabetes and pregnancy.5,6 If that describes you, check with your doctor first.
A practical tip on blood tests
If you have a blood test coming up, it is worth telling your doctor that you take creatine. Because creatine raises creatinine, it can nudge an estimated kidney function reading, and knowing about the supplement helps your doctor interpret the result correctly.1
The bottom line
For healthy adults, the research does not support the idea that creatine damages the kidneys. The rise in creatinine that worries people is a predictable side effect of carrying more creatine, not a sign of harm. Choosing a pure product such as our Pure Micronised Creatine Sachets and staying within the usual 3 to 5 grams a day keeps things simple. If you have existing kidney or liver disease, speak to your doctor before starting. For the wider picture, see our full guide to creatine side effects and safety.
Related reading
Frequently asked questions
Can creatine cause kidney damage?
In people with healthy kidneys, controlled studies have not found that creatine causes kidney damage at recommended doses.1,2,3
Why does creatine raise creatinine?
Creatinine is the breakdown product of creatine. Supplementing raises muscle creatine, which raises creatinine in the blood. It is expected and does not by itself indicate kidney injury.1
Is creatine safe if I have kidney disease?
If you have existing kidney disease, speak to your doctor first. Long-term creatine use has not been well studied in this group.3,5
This article is for general information and is not medical advice. If you have a health condition or take medication, speak to your doctor before starting any supplement.
References
- Antonio, J. et al. Common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition 18, 13 (2021). JISSN
- de Souza e Silva, A. et al. Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. Journal of Renal Nutrition 29, 480-489 (2019). National Library of Medicine
- Longobardi, I. et al. Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review. Nutrients 15, 1466 (2023). National Library of Medicine
- Mayhew, D. L., Mayhew, J. L. & Ware, J. S. Effects of long-term creatine supplementation on liver and kidney functions in American college football players. International Journal of Sport Nutrition and Exercise Metabolism 12, 453-460 (2002). Human Kinetics
- Examine. Is creatine safe for your kidneys? Examine
- Mayo Clinic. Creatine. Mayo Clinic
