Is creatine safe for your kidneys?

For healthy people, the evidence is reassuring. Reviews of creatine research, including the International Society of Sports Nutrition position stand, conclude that creatine at recommended doses does not damage the kidneys in healthy adults, even with years of use. The concern largely comes from a misunderstanding of one lab value.

Creatine is broken down into creatinine, which your body clears through the kidneys. Doctors use blood creatinine to estimate how well the kidneys are working, so taking creatine can nudge that number up without anything being wrong. It reflects the supplement, not damage. This is why it helps to tell your doctor you take creatine before a kidney blood test, so a higher reading is not misread.

The picture is different if you already have kidney disease or strong risk factors such as poorly controlled diabetes or high blood pressure. In that case the sensible step is to talk to your doctor before starting, rather than assume it is fine. Staying well hydrated is good practice for anyone. For the average healthy adult, normal creatine doses are not a kidney risk based on the research we have.