We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
people think creatine is bad for your kidneys. There's no real evidence of that. Honestly, creatine does raise creatinine, which is a marker for kidney dysfunction, but creatinine itself is not harmful to your body. And if you look at studies, there was a large meta analysis from 2018 that looked at over 21 studies that showed no significant impairments in kidney function with long-term creatine supplementation at five grams per day.
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Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
And the harm that people like claim there's just it's unfounded you know like the kidney problems like it it doesn't cause
But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.
the reason they do that is creatinin is a byproduct it's supposed to be filtered by the kidneys so if you have high blood creatinin that means your filtration rate in the kidneys is not working properly think of your Brit of water filter it's clogged up so unfortunately when lot of people go to their doctor they don't say hey to the nephologist or GP I'm on creatine supplements because it's logical that if you're taking creatine your creatin might be acutely raised and then that causes a false positive your uh uh estimated filtration rate is low so your doctor says whatever you're taking stop it's killing your kidneys we know that's not the case because when they do stop their kidney function just comes back so it's just the metabolism of the molecule
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.