Does Creatine Hurt Your Kidneys?

The answer is no, using creatine supplements does not hurt healthy kidneys.

A new 2026 narrative review breaks down why you don’t need to worry about your daily scoop.¹

What Is Creatine?

Creatine is the most well-researched supplement for strength and performance you can take. And it’s also the one that gives you the best results.

It works as a high-speed energy reserve for your cells and allows you to squeeze out a few more reps or maintain peak power for a little longer.²

No studies have found evidence of renal damage from using creatine, but you can still find people who claim that it hurts your kidneys.

Here’s what the latest research says.

Myth: A High Creatinine Blood Test Means Your Kidneys Are About to Fail

When you use creatine, your body converts some of it into creatinine.

That means a spike in your serum creatinine is a normal response to the supplement, not a sign of organ damage.

If you need an accurate picture of your kidney health while you’re taking creatine, check your cystatin C levels instead, because they don’t get skewed by creatine.

Myth: Creatine Directly Damages Your Kidneys

A myth without any substance at all. The current scientific evidence clearly shows that taking creatine monohydrate at recommended doses does not cause kidney damage if your kidneys are healthy.

The (admittedly few) studies that have been done in people prone to kidney issues, like those with type 2 diabetes, haven’t found any impaired kidney function either.

Caveat: There isn’t enough research to say whether creatine is safe if you’re undergoing dialysis.

Myth: You’ll Turn Into a Water Balloon

Yes, you will gain water weight on creatine, but that’s a good thing. It ends up in your muscles, not under your skin, and well-hydrated muscles are high-performing and better-looking muscles.

And long-term creatine use doesn’t change your total body water relative to your muscle mass.

Myth: Get Ready for Kidney Stones

There is no evidence at all that creatine increases your risk of kidney stones.

Research shows it doesn’t even alter your urinary creatinine levels.

Myth: You Have To Cycle Creatine

Plenty of research confirms that staying on creatine is safe in healthy people.

The longest-term studies show that taking doses as high as 30 grams daily for 5 years causes no harm whatsoever.

Final Rep

The standard 5 grams of creatine per day is the most effective supplement for building muscle, strength, and high-intensity performance.

And it’s safe.

For more about creatine, check out these resources:

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Last reviewed: 2026-05-06