[Truth or myth] Is creatine bad for kidneys?

Are you also thinking of getting Creatine? But before that, I am damn sure you have a doubt about it. You may wondering about, Is creatine bad for kidneys?

Well, I knew it but don’t worry. I will explain you in detail and try to solve all the doubts that are roaming in your mind.

First, let start with a quick and short intro about, why creatine is the most famous and debatable supplement in fitness industry?

Well, creatine is widely used as a pre-workout supplement because it improves muscle strength. But that doesn’t in one or two days.

What creatine really does is, it holds the water in your cells which ultimately makes your muscles look fuller and bigger in size. You can say, it increases your muscle size but not pure muscle.

Also, Creatine boosts up the growth rate of your muscles. It is most affordable and unexpensive supplement in the market which gives everybody the freedom to use in their budget.

That’s why, it is used by almost every person who are looking to build a good physique, and to increase body frame.

May be, it is the reason behind so many myths and suggested side effects circulated in this industry.

Let me clear you that,

I am using creatine from the last 2 years and got amazing results with it with no side effects till yet. In fact, before creatine supplementation, I was struggling to build muscle mass. Then, on suggestion of one of my gym friend, I decided to give it a try. Hopefully, it worked.

It is not meant for everyone. Our body also produces creatine on their own and found 95 percent in our muscles. Non-vegans don’t need creatine as the non-veg foods itself contain creatine.

On the other side, vegetarians don’t have much due to which their body has low creatine levels. Creatine supplement will prove much beneficial in vegetarians than non-vegetarians.

You will be surprised to know that it is the most researched supplement in fitness industry. Experts and researchers says it is the safest supplement available with no side effects.

Is creatine bad for kidneys?

Creatine is not bad for your kidneys unless you are a kidney patient. Also, taking creatine more than the recommended daily dose can have negative effects on your kidneys and liver.

As you are already know that excess of everything is bad whether it is a creatine or red meat. Although, there are many suggested side effects of creatine which you might also heard like it causes:

  • Kidney stones
  • Kidney damage
  • Liver damage
  • Muscle cramps
  • Dehydration

These are some of the side effects which you often hears. But, there is some truth in these side effects which I am going to explain now.

Your muscle cell has ATP present which release energy during workout. Basically, when you do an exercise, these ATP molecule get breaks down into ADP with the release of energy and phosphate.  

Creatine helps to convert ADP to ATP again by providing one phosphate group and thus, more ATP molecule means more energy release.

Due to this, you can do 2-3 extra reps in every exercise.

Also, it holds the water into your muscles. If your body lacks in water level, it causes dehydration. And people think that use of creatine causes dehydration.

Dehydration is also linked to kidney and liver problems.

Think yourself, if your body doesn’t have enough water level, then it affects your kidney filtration process because it needs enough water for filteration.

Improper kidney functioning can lead to kidney damage, kidney stones, or liver damage.

Thus, on maintaining the adequate water level in your body, you will not become a victim of all those side effects.

But, the problem is, we don’t have such habits of drinking water at regular intervals for the whole day.

People don’t care about their regular water intake and then after any side effect, they blame on supplements.

So, it is recommended to take 4-5 litres of water per day for better kidney health and to prevent such side effects.

In final, you can say that creatine is not bad for kidneys until your body have enough water level.

Can creatine cause kidney stones?

No, there is nothing like that. Kidney stones are caused when your kidney unables to do filtration properly. Filtration process removes all the toxic material and waste from our body. But, an unhealthy kidney don’t able to do it properly.


As a result, some waste start collecting in your kidney and turns out into the form of small stones which we called as kidney stones.

So, take enough water which helps to keep you hydrated and your kidney function properly.

How much creatine is safe for kidneys?

On consuming creatine below recommended dosage is completely safe.  It is recommended to use 4-5 grams of creatine daily.

If you are going to start using creatine for the first time, then there is loading phase also. In loading phase, you have to take 4-5 grams thrice daily for the first one week after that you have to take only 4-5 grams daily.


It is your choice to follow the loading phase, no more important. You can start generally with 4-5 grams before workout to get optimal results.


Creatine is completely safe for anyone who is not a kidney patient. It doesn’t affect your kidney health unless your body have low water level. Consume only 4-5 grams of creatine regularly and that too before workout to get better results. Stay hydrated because in starting days, you would feel little dehydrated.

Now, I hope you get the better understanding on, Is kidney bad for kidneys or not? Feel free to comment below and share your opinion on creatine usage.

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