Creatine is probably not harming our kidneys. Studies using doses up to 11 grams per day for a year have found no harmful effects on kidney, liver, or cardiovascular markers in healthy people. Yet the “creatine ruins your kidneys” myth refuses to die. Even some healthcare professionals still repeat... it. Creatine breaks down into creatinine, which shows up on blood tests. If you supplement with creatine, your creatinine levels can go up, but that doesn’t automatically mean your kidneys are failing. It often just means… you’re taking creatine. If you take creatine and your lab work shows elevated creatinine, it’s often a false alarm, not a sign your kidneys are shot. A more reliable marker of kidney function to use when taking creatine is cystatin C. Creatine has plenty of debates around it. But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.show more

Spot on. The “creatine damages kidneys” myth persists mostly because clinicians misinterpret lab results, not because of any actual renal harm. Creatine converts to creatinine, and a mild rise in serum creatinine reflects supplementation, not impaired filtration. In functional medicine, we always pair creatinine with cystatin C or eGFR based on both markers to avoid unnecessary panic. In healthy individuals, creatine is one of the safest, most well-studied supplements we have - with benefits extending far beyond muscle: improved mitochondrial function, better cognitive performance, enhanced recovery, and even neuroprotective effects. The irony is that people avoid creatine out of fear while freely consuming ultra-processed foods, alcohol, and chronic stress - the real kidney stressors. When used appropriately, creatine supports health; it doesn’t compromise it.

My uncle is a cardiologist and had me convinced I was in Kidney failure because of my creatine levels lol.

I’ve taken that amount for 25 years. No problems so far.

But haven’t you recommended taking up to 20 grams of creatine for cognitive benefit? So will such a large amount cause problems?

It’s not the kidneys I’m concerned about How do you suggest people take 10-20+ grams of creatine for cognitive benefits? For example, to help recover from a night of bad sleep? The high does, especially powder form, cause….well you know lol Thanks Dr. Patrick!

All the studies of Creatine, up until now, have been done with Creatine Monohydrate. What the so called “experts” won’t tell you that only 15% of Creatine Monohydrate is bioavailable, meaning that 85% of the creatine monohydrate taken is not bioavailable, which causes gas, bloating, and weight gain primarily in women. A new study that is due to come out soon will show that 79% of women cannot take Creatine Monohydrate because of this reason. There is an alternative… Creatine HCl. Creatine HCl is a form of Creatine that the body absorbs 85% of it, meaning that only 15% is not bioavailable. Creatinine HCl, at 750 mg, is 7X more concentrated than Creatine Monohydrate. If you think you’re getting 10 g of creatine from Creatine Monohydrate, you are not. You are only getting 1.5 g of Creatine Monohydrate. If you are taking the equivalent dose of 10 g of Creatine HCl, you will get 8.5 g of creatine.

Creatinine levels are higher for taller people. NBA players have higher levels than the average person. For some, what appears to be a high level really isn't a problem.

I guess the may concern should be pollutants as it was shown with protein powders

Spot-on debunking the myth, Dr. Patrick — creatine is safe at reasonable doses in healthy individuals (cystatin C is indeed the better marker). 11-20 g loading, however, remains athlete territory. For the hyper-sedentary and overfed — a very large audience — subclinical kidney strain could accumulate quickly (eGFR decline in the obese is well documented). Cognitive benefits are already evident at 3–5 g/day; no need to rush. For these individuals — what Prof. Mark Mattson aptly calls “couch potatoes” — hydration and movement must come first. Quick-fix supplementation without lifestyle change is a risky trade-off

The myth lives because people confuse numbers with danger. A lab change is not always a health problem. Creatine can raise creatinine on paper. But real kidney damage doesn’t show up with one number. Doctors now use cystatin C because it tells the truth better. Good science matters more than old fear. And most studies show normal doses are safe in healthy people. This is a bigger issue in health today. We panic at symptoms, but ignore causes. We fear supplements, but not the foods hurting us daily. If you want to see how processed food causes the real damage we blame on everything else, read my pinned post. My book explains the chronic disease crisis and how to reverse it with real nutrition.

I take 10-20g daily, never have any issues. Especially with micronized or "creapure"

It’s the highest studied supplement and ironically it’s the highest benefit supplement.

Rhonda recently discussing the benefits of going 2x and 3x this amount.. and I definitely found an extra gear

Better to focus the message to primary care doctors. They have no idea.

Anecdotal here, but I've never had a kidney stone on my life, used creatine HCL or something (really acidic when mixed with water) for about a year and developed a big kidney stone shortly there after. Stopped the creatine over 5 years ago and never had another stone

Gives you headaches thou

And what if you are like me a post transplanted kidney patient with creatinine fluctuating between 160 and 190 mmol?

Whenever I would take it I would get palpitations even if I drank a lot of water I think some things that are “good” for you aren’t meant for everyone maybe idk

All the studies point us to take creatine 💪🤭

Interesting..the kidney disease rumor regarding creatine.. with creatinine numbers going up on the blood test and high creatinine levels are a biomarker for kidney disease?

Any advice on doses for pregnant women

Probably sounds like safe and effective. Wouldn’t trust anyone saying it’s probably helping or probably not causing harm to any organ.

creatinine correlation to bio age is so high , it is in the panel for bio age test. it is keystone marker. tempering w it is hacking at the pillars of health

I find creatine is more useful for a clear mind than it is for big muscles.

I don’t trust this guy. He probably lost mist of his hair due to mega dosing creatine by spending all his savings where he could have given it to dying kids all over the world.

Although not as profound as the liver, the kidneys are self-repairing as we age. Unlike some of the fear mongers in the comments parrot outdated medical info.

It will, however, give errant eGFR test results.

It’s the electrolytes, not the creatine!

Exercise insights are spot on. Peptide therapy mimics benefits, MOTS-C boosts endurance like workouts. Science-backed. Adding peptide therapy like Ipamorelin enhances recovery.

@SteAssent I think I remember you saying something like this to me before.

Does taking creatine with a psyllium husk supplement (metamucil) reduce the amount absorbed in the digestive system? My wife is a big fan.

What about for someone with PKD?

Probably? Is it or not?

Most not mist.

Love the work you do doctor but I think your excessive support for creatine is really getting out of hands now. I wish it to be untrue but it seems that creatine is a complex pharmaceutical and only you have the API to it, in the entire world.