Daijiworld Media Network – New Delhi

New Delhi, Aug 26: Creatine, a substance naturally present in muscles and the brain, has become one of the most popular supplements among athletes and fitness enthusiasts. Known for boosting performance and supporting muscle growth, it is often questioned for its effects on kidney health, as both creatine and its byproduct creatinine are cleared through the kidneys.

According to research published in the Journal of the International Society of Sports Nutrition, creatine supplementation at standard doses (3–5 grams daily) does not cause kidney damage in healthy individuals. Long-term studies also confirm no link between recommended creatine use and kidney dysfunction in people without pre-existing kidney problems.

However, doctors caution that those with kidney disease or reduced kidney function should avoid creatine unless cleared by a medical professional.

Why the confusion?

Creatine in the body naturally breaks down into creatinine, a compound filtered by the kidneys. High creatinine levels are usually a marker of kidney trouble. But with supplementation, elevated creatinine may simply reflect the extra intake and not actual damage, leading to false alarms in blood tests. Physicians therefore consider overall kidney function rather than relying on creatinine levels alone.

Tips for safe use

• Stick to the recommended 3–5g daily dose.
• Stay well hydrated to ease kidney workload.
• Avoid creatine if you have kidney disease or are at risk, unless prescribed.
• Get routine kidney function tests if using creatine long term.
• Stop use and consult a doctor if symptoms like swelling, dark urine, or high blood pressure occur.

Experts underline that when taken responsibly, creatine is safe for healthy adults. The key lies in correct dosage, hydration, medical monitoring, and avoiding use in those with known kidney conditions.