Creatine is one of the most widely used supplements in the world due to its ability to enhance performance, strength, and cognitive function. But some people worry it might be harmful to health, especially to the kidneys. Is it really safe?
Creatine acts like a fuel booster for your muscles. When you take creatine, you help your muscles store extra energy in the form of phosphocreatine (PCr). When you exercise or do something that requires a quick burst of energy, like lifting weights or running, your muscles need ATP (adenosine triphosphate) as fuel. ATP is like the energy currency of your cells.
Now, this is where creatine becomes useful. When your muscles need a sudden burst of energy, they break down phosphocreatine (PCr) to quickly produce more ATP. This extra ATP gives your muscles the energy they need to perform the activity efficiently and effectively.
Several studies show that creatine is extremely safe for consumption, even in the long term. The safety profile of creatine is extraordinary, with more than 25 years of research continuously showing that creatine use in a wide range of populations is a safe and effective way to improve clinical and physical outcomes. [8].
Long-term creatine supplementation (up to 21 months) does not appear to negatively affect health markers in athletes undergoing intense training, compared to athletes who do not take creatine. [2]
These studies provide extensive evidence that creatine not only improves exercise performance but can also play a role in preventing and/or reducing the severity of injuries, improving rehabilitation and helping athletes tolerate heavy training loads. [3]
Although creatine is not essential and there are some concerns about its impact on the kidneys, several longitudinal studies have found no evidence of harm caused by creatine supplementation. Even after prolonged use, creatine has shown no negative effects on kidney health.
Specific markers of kidney function were also analyzed, such as creatinine levels, creatinine clearance, and urea. Creatinine levels, which can indicate kidney damage, did not change after creatine supplementation in several studies involving healthy individuals, athletes, and people with conditions such as type 2 diabetes.
Although there have been some reported cases of kidney problems linked to creatine supplementation, these often involved other contributing factors, such as high doses or pre-existing kidney issues. [4]
Scientific literature has shown that it is safe to take creatine in normal doses (3–10g per day) for years without causing any health problems. [7]
Additionally, some studies with much higher doses — between 10g and 30g per day — have shown them to be completely safe, even when consumed for more than 5 years. [5][6]
There are two protocols that can be used to saturate creatine levels in the muscles:
➡️ Fast Loading:: This is the fastest and most effective way to saturate creatine levels in the muscle.
The protocol involves using 0.3g/kg/day (divided into 4 doses, taken every 3 hours) for 6 days. To maintain stable creatine levels after the loading phase, it is necessary to continue using 3–5g/day. If supplementation (3–5g/day) is stopped, total creatine in the muscle gradually decreases — and 30 days after stopping, creatine levels in the muscle return to pre-supplementation levels. [9][10]
➡️ Gradual Loading: This is a more gradual way of saturating creatine levels in the muscle.
A supplementation period of ~3–5g/day for 28 days is required. After the 28 days, a daily intake of 3–5g is needed to maintain stable levels. [9][10]
