As creatine remains one of the most popular fitness supplements, concerns about its potential to damage kidneys persist. However, health experts say these fears are largely myths. Studies consistently show that creatine does not harm kidney function in healthy individuals⁠—even when taken at recommended dosages of 3–5 g/day.

The confusion often arises because creatine converts to creatinine, a substance used to assess kidney function; supplement users may see slightly elevated creatinine levels, leading to false concerns. But specialists emphasize that higher creatinine doesn’t imply actual kidney injury.

Long-term research—including a 2019 meta-analysis and clinical trials—showed no adverse effects on renal biomarkers such as creatinine clearance or proteinuria in healthy subjects using creatine . Even doses up to 20 g/day failed to cause kidney harm in athletes.

That said, individuals with pre-existing kidney conditions or those taking potentially nephrotoxic medications should consult a doctor before starting creatine. Proper hydration and adherence to dosage guidelines remain key.